Ritesh Bhandari

► I help people lose fat and gain muscles without getting sick of food. DM “𝐅𝐈𝐓” to get transformed.📮

[Ritesh Bhandari @retrievefit]

MY DAY when I was miserable with 97 kgs of weight, Lazy and demotivated as f***

[Abhishek Singhal | Tech Professionals FitnessCoach @trainedbyabhi]

Posting this mid-way transformation to show that even on days when you feel nothing is changing, photos tell you that you are progressing.

Keep going.

[Ritesh Bhandari @retrievefit]

I hate the people who honk on the roads especially these two wheelers like do you think the person ahead wants to be there?

Do you know how disrespectful and almost illegal it feels to honk when you are outside India?

[Ritesh Bhandari @retrievefit]

Guy math - redbull is costly.
So let's buy Red Bull, something to munch, and one more Red Bull.

[Ritesh Bhandari @retrievefit]

Every weight loss repeater knows that the scale gaslights them. 
2 kgs go up today
1 kg goes down tomorrow.

Salt, water, carbs, stress, sleep, and hormones can never work in sync perfectly 100% of the time.

If one misbehaves, your body can literally hold up to 3 kg of water.
Stop obsessing over a weighing scale, for God's sake.

Check belly, waist, and pictures as obsessively as you check weight.

[Ritesh Bhandari @retrievefit]

Do you know what my conspiracy theory is -
I think this guy gets paid to say illegal things by the influencers who create reaction videos so they can create reaction video on him and get the engagement.
Tell me if I am being paranoid.

[Ritesh Bhandari @retrievefit]

Your habits and how you take care of yourself outside of work will dictate your kids' mental well-being.

Take care of yourself. Your kids will have better self-esteem.

[Ritesh Bhandari @retrievefit]

Your kids only get one father.
One mother.
One family.

Don’t be the dad or mom who has nothing to do beyond their work.

Yes, work is important. But don’t forget your kids are your mirror.

[Ritesh Bhandari @retrievefit]

It takes 3 weeks to change your habits.

12 weeks to the way you look.

24 weeks to change the lifestyle.

If you don’t want to gain the weight back again,

Change your lifestyle.

[Ritesh Bhandari @retrievefit]

Saying I am on a diet at the party is cringe.
- But hating what you see in the mirror is not.

Spending time working out on Sunday is cringe.
- But spending the same time watching reels and Netflix is not.

Carrying whey protein while travelling is cringe.
- But seeing a 4 kg weight gain after the travel is not.

[Ritesh Bhandari @retrievefit]

How to build a life that's worth living -

1. Lose fat to look confident in your own eyes.
2. Accept that it’s okay to ask for help.
3. Become strong, don’t just go for a walk in the park, go to the gym for 2-3/week.
4. Eat 20-30 gms protein per meal.
5. Eat clean 80% of the time.

Yes, I mean lose fat and build muscles.

And yes, I do feel life’s worth living when you’re not fat.

[Ritesh Bhandari @retrievefit]

Hard-to-swallow pill -

I agree, being fat doesn’t “make” you untrustworthy.
But looking fat makes other people assume you are.

No matter how much you deny, you know that humans have this bias.

And this bias affects the outcome on so many levels.

[Ritesh Bhandari @retrievefit]

If you’re in your 30s and you still need to -

- Wear plus-sized clothes.
- Stitch your clothes as sizes aren’t available.
- Hate shopping for new clothes.
- Pull your stomach inside when in formals.
- Have that 1 oversized favourite hoodie to hide in.

That’s not normal.
I know you fight every day.

Make 2026 your project not to feel this way ever again.

[Ritesh Bhandari @retrievefit]

Cheat code to lose face fat quickly -

- Accept that it’s not just bloating.
- Workout 3-5 days a week.
- Supplement what you’re deficient in.
- Eat 20-30 gms Protein/meal.
- Eat clean 80% of the time.
- Don’t cut your favourite food source from your diet for god’s sake.

[Ritesh Bhandari @retrievefit]

Most people are

- Scared of checking their blood reports.
- Have constant back pain.
- Fall sick every month.
- Live in a fear of developing a disease.
- Hate looking themselves in the mirror.

Don’t be like most people.

Change if you are most people.

[Ritesh Bhandari @retrievefit]

You can reinvent yourself in just 6 months, I did it myself. My life hasn’t been better.

[Ritesh Bhandari @retrievefit]

Don’t focus on cutting an entire food item.
Cut a portion.

Don’t focus on cutting 20 kgs.
Cut 0.5-1 kg a week.

Don’t focus on working out 6 days a week.
3-4 days are just fine.

[Ritesh Bhandari @retrievefit]

All the so-called keyboard generalists I know talking shit about the Indian government all the time have locked their mouths when it came to this #Bangladesh incident.

So apparent!

Like nothing happened!

[THE SKIN DOCTOR @theskindoctor13]

[TRIGGER WARNING]

A Hindu man, Dipu Chandra Das, lynched and burned alive by a radical Islamist mob in Bangladesh.

Now you can feel better by asking, “Where is the US?” or “Where is the UN?” but trust me, nobody cares about a community that doesn’t care for its own. To explain my point: had this man been Palestinian and the perpetrators Israeli, Hindus only would have been erupting in outrage across social media like wildfire. Hindu intellectuals, actors, sportspersons, journalists, authors, everyone would have gone bonkers.

Because that’s the in thing. Hindu lives are not. So why should the world care? It’s not their responsibility. It’s ours, more so India’s. When India was divided, minorities were given assurances of protection by both India and undivided Pakistan to stay where they were, under the Nehru–Liaquat Pact. India is bound by the pact to safeguard them. But are we doing enough for them?