Can You Lose Weight in 20 days?

It all started with a text message,’Lose Weight in 20 days’, from one of the so-called we guarantee weight loss clinics. Yes, they do exists and a lot of people fall prey to such marketing gimmicks.

It is very amusing that these clinics/companies/gyms claim to squeeze the fat out of our bodies in just 20 days! Do you really believe in the claims they make?

The fat that we accumulate on our bodies over the years is expected to disappear without doing any workout or physical activity. Here is a proof of what these clinics claim-

Is it really possible?

The weight loss or diet clinics/companies usually play with your emotions and your lack of knowledge of how diet and exercise can aid weight loss or fat loss. Having said that, I am not against you trying any new diet but one should also understand that something which is fast and easy doesn’t last for long. But do not fall for marketing gimmicks and spend thousands on clinics which will assure you spot reduction. It is simple, Spot Reduction Does Not Exist.

How can you lose weight?

Since the time I have had drastic changes in my physical appearance, a lot of people have come to me asking how did you do it?  Any specific diet you followed or did you take any supplements which claim to reduce fat?
weight loss Weight Loss

Well, weight loss is a long process and a commitment for life. Over a period of time, you will learn and understand what works for you and what doesn’t. So first thing first -Get out there and start any physical activity or workouts. In case you do not have the time or invest resources initially, working out at home is also possible. Follow these simple workout routines at home which can help and assist you to get in shape.

Journey of a thousand miles begins with single step-Lao Tzu

The Instagram Body

Oh boy! if you are on Instagram and other social media apps to follow some of your fitness idols be assured of being shown the perfect photograph or that perfect angle to show that perfect pump.

Over a course of time, you realise how insignificant and unimportant having this stupidly portrayed perfect social media body really is!

They have reached to this level after years and years of dedication and hard-work. There are a few handful of genuine folks like Sonali Swami, Biswajit Basak and Miten Kakaniya to name a few. Mind you none of the things which they put up out there is a work of some magic wand.

Remember that not every ‘fitness’ expert on social media is genuine and more often than not they are trying to make a buck out of your obsession.

Get Inspired, not fooled by Instagram!

The hashtag fitness world on social media has its place when it comes to inspire and motivate. It becomes a lot dangerous when someone gets obsessed with having a perfect social media body.

Yes, people and especially young brains do get obsessed. There was this person who became the so-called Instagram friend of mine who was looking forward to getting in shape. Her marriage was on the cards and soon while speaking with her I realised that she was super obsessed to get a fit body. 8 to 9 months down the line we happened to get in touch again only to know that she is now anorexic and faced critical life-threatening conditions. The reason behind this was that someone on Instagram gave her an insane diet which consisted of only having juices and mind you all of this without any workout!

Luckily she has now realised what she underwent and is now on her way to back to healthy lifestyle.

There are more aspects to good health than just the physical body. You should work just as hard on finding your mental, emotional and spiritual happiness too.So the key lies in drawing up realistic plans for yourself, the ones which you know you can follow and adhere to.

If you want to find the purpose behind your fitness pursuits, you should read this article about finding  your purpose

No one else is going to benefit from this apart from you, so be true to yourself and be realistic.

Progression takes time, it’s like how a child first learns to crawl and then to stand on two feet and then develops the ability to run.

It is important to know and understand whom to follow and whom not to. Do not let others take you for a ride at the cost of your health.

An Explainer – Ideal Repetition Range

The new year workout resolutions are done and dusted. Gyms are getting fuller with memberships and along with that, you see a lot of helpless and clueless new joiners wondering what exercises to do, how many repetitions to do? Which cardio machine they should hop on to.

Fear, not my fellow mates, through this article I am going to help you with one of the many things which are at the top of any weightlifters mind!

The Ideal Rep Range

Some old school guys in this industry might hate me for what I am saying but here is the hard truth. There is no such thing called ideal repetition range. Yes, surprised? Well, don’t be because what’s ideal for you may not be ideal for me and vice versa.

The foremost important thing to remember here is the goal which you have set for yourself. Go and ask anyone with a sane head and they will tell you that high repetitions do not mean that you are the only one in the Gym who is doing the right workout. High repetitions do have their place in bodybuilding and so does medium and low rep range.

High Repetitions

Something commonly referred to as volume training is purely a way to put muscles in tension for the maximum amount of time till muscle fatigue sets in.

If you are new and not used to this type of training then you are going to get tired very quickly and also you won’t be able to push heavy weights. Why? because 35 pounds for 15 or more reps will feel like 90 pounds by the last and final rep.

High volume/reps training will ensure to boost or increase your muscle endurance. So if you are someone who is in sports or for whom size doesn’t matter then this is the perfect zone to workout in.

Medium Repetitions:

Gaining size and stimulate muscle growth is your thing then this is the ideal way to lift weights. This rep range usually consists of 8-12 reps for each set with weights challenging enough. The moderate or medium rep range will work great if you have fast twitch type 2 muscles. This way you can stimulate your muscles to their maximum potential.

Low Repetitions

The third one being low rep range is something which is effective for Olympic lifters and other sports like strong men competitions etc. This is a general perception everyone has since this kind of extreme low rep range allows you to push heavy weights. Working out in this zone will help you to push to your 1 Rep Max weights.

The Perfect Combination

If you are aiming at sticking to one of the above routines for your workouts then you will not do any justice to your body. To build up strength, muscles and at the same time build up endurance, you should shuffle up your workouts with a combination of three rep ranges. Being stagnant and getting in the comfort zone will not take you anywhere.

So go out there and try mixing things up a little bit, go heavy on some days with low reps and on the follow-up week maybe go light weights with high repetitions. Choose what works best for you.

It never gets easier, You just get better!

For all the new entrants into the weightlifting life here is a low down on how one can set their fitness goals for the new year. Well, if this is not something that you do then simply share and like the article!!

Setting Fitness Goals for 2018

Fitness Goals are way too easy to plan but are equally difficult to execute! How many of you agree with me on this? The famous saying  ‘It’s easier said than done’ cannot hold any true than in the case of setting fitness goals.

Far too many years have gone by where each approaching new year’s eve you have planned to keep a check on that beer belly or those delicious unavoidable goodies. If you happen to be a teenager or someone who is in their 40’s, worry no more because down below you will find out a way to execute your fitness goals for 2018.

How can you plan Fitness Goals?

An average person like you and me will realise the need for change after weighing in on the scale or by the classic way of friends telling us that ‘Hey, I think you have become fat.’

Whatever may be the reason, the fact that you have made up your mind for the change should be exactly what you are looking for. Many a time this is the phase wherein you plan a lot of things in your mind but ultimately do not end up executing.

You will end up browsing a zillion articles and videos on the internet only to be demotivated at the end of it. The information out there on the internet looks far too easy for the person who is featured in the video. Mind you, that person is already at his peak of his body fitness so those crazy 10 feet jump squats of those burpees with mountain climbing might look a daunting task to you.

No, I am not going to scare you away with all that but instead, offer you one more shot at being a Better You.


2018 is still a good 2 weeks away and you do not want to wait till the first Monday of 2018 ( For those in India, your first Monday will mostly be all about getting rid of the hangover) to start.  So grab a piece of pen and paper or open that spreadsheet on the laptop and START jotting down what you want and where you want to be by the end of March 2018. Yes just how corporates set their quarterly goals, I believe that breaking down your fitness journeys into 4 quarters will help you in the long run.

Fitness goals Start now



The best part about fitness is that it’s a holistic change. It will turn your life around physically and mentally both. So don’t set goals like ‘My biceps should measure 14’ or ‘I want to get rid of those love handles’. Once you get this drilled into your head you will see how easy it becomes to execute your plans.  So people, let’s set the goal to be a Better You at the end of the first quarter of 2018. Measure your weight, your BMI(Body Mass Index) if you can and let the mirror be the best judge.

fitness goals mind over matter


Yes, we all have our weaknesses. Most of the times these weaknesses are due to professional and personal reasons. Let’s address these issues at hand first so that they don’t get in your way of a ‘better you.’ Management of time is the key to addressing these issues and yes you can give yourself just a mere 20 minutes in a day  (Click To Watch Video) to begin with. So are you ready to get rid of these roadblocks from getting in your way?

 Go Public

Go out there on the social media and make your goals public. In case you are worried about being laughed at or shamed, discuss the fitness goals with your peers or friends. This works in two- ways. It will make you more accountable and you will come to know who your real well-wishers are! On the flip side, you will also know your haters and trolls are. Trust me, this way you can start avoiding all the negative people around. So set your Instagram, Facebook and Snapchat feed buzzing.

Fitness Goals to Inspire

So are you all set and ready to take on this new year with your fitness goals? If you like this blog share it with your friends. If you have not yet subscribed to Life Is Transformation blog, then click here to read more about your weekly dose of fitness, health and wellness.

Get Inspired to Inspire, Be Motivated to Motivate

Are Protein Supplements Good for You?

Protein Supplements

There is a lot of material out on the internet about protein supplements. However, one fails to understand the need for protein powders or supplements in day to day use for someone who works out 5 days a week. It is recommended to consume protein immediately post workout as our broken down muscle fibres require the ammunition to rebuild them. This is the time when our bodies can absorb the protein quickly and push out the amino acids to repair the fibres.

Types of proteins to choose from

  • Whey
  • Casein
  • Soy Protein

The Primary Building Blocks

  • Proteins are an important building block for skin, blood, muscles, cartilage, and bones.
  • It’s required for muscle repairs and recovery
  • Our bodies require proteins to make hormones and enzymes.

     Do I recommend protein supplements for beginners?

If you have recently taken gym membership, you must have noticed that your trainer or gym buddy will ask you to purchase supplements. After you complete two to three weeks of working out. They will even go out of the way to show you how these protein powders will be effective on you and start yielding out results for you too.


I am of the opinion that if you are a beginner, you should first get used to the workout schedule. Try to then increase your protein intake gradually from the food you eat. Start with Egg whites, chicken or Amarnath, quinoa for the vegetarian friends of mine. One should always aim to get all the proteins from the food we eat and not completely rely on protein supplements.

Once you settle into a rhythm say approximately 3 or 4 months into your workout regime, that is when you should think about opting for protein supplements. Remember that it is not going to yield immediate results. It takes time and patience to reach your goals.


Beginner’s Guide to Home Workouts- Part 2

 I am back with part 2 of workout for beginners at home!

In case you are new here or missed my earlier blog post on workout for beginners at home,then click here to read more.

Workouts at home are never exciting for beginners. We often are lazy or perhaps are not motivated enough. Through Life Is Transformation, you will have insights and tips on workout routines, diet and a lot more. With the onset of December, a lot of you guys tend to give a little attention to the growing waistline or the bulging beer belly.

The Problem

Let’s admit that every single one of you wants to be in the best shape possible and more often than not hit a roadblock because the gym memberships are expensive. A lot of you have work timings which do not permit you to squeeze in 45 minutes of your day to visit the gym.

The Solution

Working out at home is one of the easiest ways to get your fitness goals giving. No need to worry about any fancy pieces of equipment or expensive workout gear because I am here to give you all beginners some easy to do exercise at home which requires nothing more than a bag or a bottle of soda.

Watch the video below where I will be showing you 4 simple workouts which you can do at home without any pieces of equipment!!


Beginner’s Guide to Home Workouts

Are you a beginner when it comes to weightlifting or any exercise for that matter? We all begin somewhere and so was I once a beginner too!!

I want to lose weight, Tell me what workout should I do at home?

A lot of beginners come and ask me this question and it is about time for me to put some of my knowledge to use.

With New Years’s eve around the corner and so is the marriage season in full swing, I see a lot of men and women who decide to consider joining gyms. Yes, we all want to look our best and fit in the best clothes for the wedding of our friend which we have to attend or look the best for New Year’s Eve! Whatever may be your reason but hey congratulations as you have taken your first step towards fitness goals.

Well, gym memberships can be expensive and a lot of you who want to workout actually don’t have the time to do so because of the schedules we have. Worry not because Life Is Transformation is here to your rescue.

Beginner’s Workout at  Home

  • Jumping jacks – 25 repetitions
  • Squats- 25 repetitions
  • Push Ups – 25 repetitions ( if you can’t do these, take support of your knees, to begin with)
  • Plank – 30 sec hold

Repeat these 4 exercises and do at least 3 sets for a period of one week! Remember to eat at least 45 minutes before starting off with your workouts.

Let me know what you guys think about it, do this for the next one week and I will be back with a new routine and some diet tips for you all. Do like and follow my Facebook page and YouTube Channel


The Right Pair Of Shoes

The topic for today is to set the basics right. Yes, do you wear the right pair of shoes for workouts? Yes, you heard me right. Footwear is an essential part of weight training or for that matter for running or cross training whatever your interest lies in.

Over the years I have gained knowledge and learnt a lot about fitness and weight training. Through I intend to provide the right tips and tricks which will help you in attaining your fitness goals.

Got it all wrong?

How often have we seen people at gym who wear the most appropriate gym apparel but wear ill-fitted and incorrect shoes? Well, this is purely due to lack of information out there for people to read on this topic.

One of the key reason to choose the correct shoes is your safety. Shoes help and assist ankles and the tendons around it and stabilize the feet when in motion.  Secondly, there are specific shoe types for specific various purposes. Usually one must prefer shoes which have a flat sole while doing weight training. On the other hand while running and walking one can opt for shoes which have a curved solve thereby allowing the runner to move his balance more swiftly.
A correct pair of shoe will help you in improving your workouts and once you get the correct pair that suits your workout style, I bet you will notice the difference in few days!
Here are few points which you can keep in mind when you step out to purchase your new pair.
For more fitness and health-related tips read more at Life Is Transformation.

The Shape Of You

A week has passed since the Diwali holidays ended and we all must have swayed on Shape Of You by Ed Sheeran and ended up losing our shapes instead. Bummed out, feeling swollen and bloated post-Diwali holidays? Eaten all sorts of sweets and went overboard with alcohol and desserts? Well, there are many of us who have committed the gluttony and now wondering what to do and how to get back to our routines.

I personally love to devour a box full of Kaju Katli. Let us all admit that we let loose on our diets during festivals. No harm in doing that every once in a while.  A quick fact check– One box of Kaju katli mithai is approximately 1140 calories which amounts to half of our daily calorie intake! Check out My Fitness Pal for more details and information on the food we eat

Wondering how to get rid of all the fat and lose the laziness which has set in? It’s easy to think but equally difficult to execute our plan of action. So what do you do in such a situation? Even a regular gym goer like me also faces this question time and again. Having the liberty of speaking with some of the leading fitness experts from the industry and gaining knowledge from them and learning from my own experience, I suggest and recommend everyone to follow some of the few tips listed below.

Start from the scratch

So getting back to workouts after a long break can be a bit taxing on the mind and body. Remember that gradual progression is what you should aim for instead of going and directly loading on the poundage. Here are some of my suggestions and recommendations:-

  • I suggest and recommend to give emphasis on form correction and light weights to just get your bodies back on track after the layoff. Throw in a bit of cardio and some body weight workout such as push-ups and pull-ups along with some core training.
  • From the following week onwards you can gradually increase the poundage to where you left off before the holidays started. 
  • Drink lots of water to keep your hydration levels high. There is no alternative to drinking water as it helps to detox and rejuvenates us.

Lastly, I would advise keeping a track of what food you are eating. It is the only way to ensure that you balance out all the eating you have done during the Diwali break.

It takes 4 weeks..For you to see your body changing,

It takes 8 weeks for your friends and families

Keep Going!!


An Un-Successful story

Successful People

The world is filled with stories of how most of the successful people were ordinary employees once and how they took the plunge into entrepreneurship! Just google this up and you will find a long list of names.

Looks like this is the only way to go if one has to be successfull in life.

You won’t find a long list of people described as ‘successful’ who have given up their self-employed status and gone back to working for someone else. For many, this is considered as a downward career graph as there are a lot of factors involved when someone takes such decisions.

The Unlearning Process

For those who know me, I had to take the decision to work for someone else as my self-employed career was headed nowhere. This takes a lot of toll physically and mentally to know that something which you are doing is absolutely not working out. But it takes a lot of courage to come out in the open and go back to working for someone else. The initial few months were extremely difficult as I had to adjust myself to take orders from someone else. Adjusting to taking orders was one of the most challenging aspects and I knew I had to take it all in my stride just to be in the game.


Today it’s been almost 2 and half years since I have been working in a corporate setup and life has never looked so bright and positive.

My story won’t be considered as a success story as there are no millions of dollars involved. 

For me the failures and setbacks I have had, have been put to rest. Today I am in a position to write about it which is owed only to the unlimited success I have achieved in my own eyes.


I leave you with a question to which only you can have an answer for – Do you still consider yourself Un-Successful?