HOW TO
#SHRED60
A COMPLETE GUIDE TO TRANSFORM YOURSELF
THIS WINTER AND WIN A TRIP TO BALI
@ T R A I N E D B Y Y V S
DISCLAIMER
(Boring But Important xD)
The information presented herein is in no way intended
asmedical advice or to serve as a substitute for
medicalcounselling. Rather, as with all exercise and
nutritionprograms, it is intended only to supplement,
not replace,medical care or advice as part of a healthful
lifestyle. Assuch, the information should be used in
conjunction withthe guidance and care of your
physician. You must consultyour physician before
beginning this program as you would with any exercise
and nutrition program. If you choose not to obtain the
consent of your physician and/or work with your
physician before reading this book, you are agreeing to
accept full responsibility for your actions. By utilising
the exercise and nutritional strategies contained herein,
you recognise that despite all precautions on the part
of Yash Vardhan Swami and TrainedByYVS Ltd. there
are risks of injury or illness which can occur because of
your use of theaforementioned information and you
expressly assumesuch risks and waive, relinquish and
release any claimwhich you may have against Yash
Vardhan Swami andTrainedbyyvs Ltd. or its affiliates as
a result of any futurephysical injury or illness incurred in
connection with, or as aresult of, the use or misuse of
the exercise and nutritionalstrategies contained in,
associated with, or performed inconjunction with the
information laid out in this book. Yay, LAW(Done. Those
who don’t know, I havepursued law. So Lawyer Feels~)
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SHRED60 : MODULE 1
1) ABOUT THE AUTHOR :
My Experience.
Worked With More Than 1600+ Clients (2017-now.
most after i started working on this, full time.
@Trainedbyyvs. Follow it. give a shoutout. lol)
clients with Different Ages.
clients with Different Goals.
(75% wanted to Look Better, 15% Wanted To Feel better,
Life a Healthier Lifestyle, 10% wanted to Avoid diseases).
Had Good Experiences, bad Experiences.
Lots of appreciation.
Lots of hate.
Lots of Transformations.
Lots of Ups and Downs.
But i learnt something from each and every one of them.
Expect you to do the same.
Let’s do this !
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FORMAL EDUCATION
I am a Health, Fitness and a Life Coach at TrainedByYVS
BACKGROUND/EXPERIENCE :
International Sports Sciences Association Certified
Stanford University Health and Nutrition Certified
NESTA physique and figure transformation specialist
Resistance Training Specialist Level 1 : USA
Thrive Education Level 1 : London
Thrive Education Level 2 : London
Muscle Mechanics by Eugene Teo : Dublin
Deeper by Eugene Teo : Dublin
Execution Mastery Seminar by Ben Pakulski : Dubai
Fitness Trends Talk by Martin Mcdonald : Dubai
Will be pursuing 3 more certifications/mentorships this
October (Traveling to Spain and UK for the same).
I am also a Lawyer. (Completed my B.com Llb. this year
form UILS,PU)
Have Learnt Under Following Coaches :
Eugene Teo, Jake Carter, Koen Kateselin, Joe Jeffery, Nipun
Jain, Sushant Mall, Nilesh Bomble, Team Wild (Matt and Yo),
Wycked Shawn, John Hollywood, Lambda Physiques Cam
Lam, and Now Luke Hoffman.
Did not Share this to scare you or to show that how great I
am. It’s to tell you that LEARNING SHOULD NEVER STOP.
Never be scared to RE-INVEST IN YOUR YOURSELF, YOUR
EDUCATION and that YOU ARE IN RIGHT HANDS!
WORK : instagram.com/trainedbyyvs | www.trainedbyyvs.com
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CONTENTS
Few things to remember :
Transformation Essentials
Understanding a calorie Calorie
How did you gain weight Aka How do you get fat ?
How to Lose this fat ?
Understanding Caloric Deficit
Macros Aka Macronutrients
Protein
Carbs
Fats
Fatloss Priorities Pyramid
Muscle Gain
Rules For Exercising
Progressive Overload
Goal Setting
Cardio or weight training
SPOT REDUCTION
Supplements
Water
Starting your day Right
Sleep
Female Special Section
Cheat Days and treatmeals
Eating out while Dieting
Festival guide
Alcohol Control
Alcohol Cheatsheet
Don’t Drink your calories
Drinks while fatloss
Coffee and Caffeine
‘Real Coffee’
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CONTENTS
Make your Veggies taste better
Artificial Sweeteners
Soup while dieting
Craving Hacks
Hunger Hacks
Trigger Foods
Why I dont like juices
Progress and weight.
Progress Measurement
Random weight gain while dieting :
Fatloss plateau
Mindset
Stress eating
Transformation
Productivity
Train your brain
Reasons We FAIL OUR TRANSFORMATIONS
Dealing with haters
Learn to Say NO
How to count calories
Reading Nutrition Facts Label
Underrated aspects of dieting
Why I dont like biscuits
Why people get fat after leaving the gym
Why People get fat after ending diets
Loose Skin
Stretching
About Eggs
Emotional V/s Actual Hunger
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CONGRATS!
For making an investment in yourselves, your health and
your body !
If we put in efforts, WE WILL WORK IT OUT !
Few things to remember :
1. Everyone Starts Somewhere : Starting Point Does NOT
matter, Starting does !
2. No one is Perfect : Everyone makes mistakes and you too
will make mistakes but it’s okayyyy ! Perfection is not the
goal, Progression is !
Progession > Perfection and that would be our goal for our
journey !
—
There are two types of Humans :
1. Humans who make mistakes and give up :((.
2. Humans who make mistakes and improvise #TeamYVS
(Learn from mistakes and BOOM ! ), You will make mistakes,
But it's okayyyyyyyyyyyyyy. Just Improvise., move on and
Donot repeat them ! #TeamYVS
New Few Weeks Will be :
Full of Mistakes
Full of Messups
Full of progress
Full of fun
Full of education
full of workouts
full of LIT MEALS
Full of STEPSSSS
Full of my jokes. (Important xD)
full of Transformations
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TRANSFORMATION ESSENTIALS :
—
Kitchen Weighing Scale :
According to a recent study (by YVS xD) : 90% of ‘dieters’
under report the amount of calories/portions they are
eating. So, to control that, we will be controlling portion
sizes and I dont like estimating (atleast for the first few
days, so we will be measuring our food !).
So, we will be using a Kitchen Weighing Scale to measure
our food !
Costs : Rs.300ish
(Attaching links below)
—
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2) Weighing Scale : Yes, I say weighing scale is not
everything but still, it is an important way of measuring
progress. Remember : Weightloss is never linear (So, at
times, we are losing fat but not losing weight, so that’s
okay. Explained that in the #Shred60 course), Daily
Variations are normal based on : Stress/Cortisol, food you
ate, whether you pooped or not, menstural cycle etc etc
(Again, explained in the course !) But Yes, Weighing scale
HELPS.
Costs : Rs.700 ish (attaching links below)—
3) Mirror : For the Lit #Progress Selfiesss ! You prolly have
this one. Remember : At times, we lose fat from body parts
we dont notice, so Yes it can be deceiving too (Temporarily)
Cost : You must be having it
4) Measuring Tape : Similar to Mirror. Great way of gauging
progress but at times, you might not be measuring the
areas you lost fat from. Example : lower calf muscle, upper
arm etc.
Cost : You must be having it
5) You : You are Very important for your transformation.
Okay. Lame Joke. Sorry.
Cost : You are LIT and PRICELESS
Now, Let’s Get Started with the basics !
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UNDERSTANDING A CALORIE CALORIE :
What is a calorie ?
* It’s Unit of measurement : The large calorie, food calorie,
or kilocalorie (Cal or kcal) is the amount of energy required
to increase temperature of one Litre/KG of water by 1
degree Celsius if you give a fuck.(I had to learn this, but you
dont need to)
Just remember that it’s a unit of energy !~
For us : Fitness Individuals : A Calorie is :
1. Unit of Calories Consumed.
2. Unit of Calories Burned
(Very simple but often Over Complicated by us !)
Anyone who says that a calorie is not a calorie, is dumb (it’s
more like a saying that a kilometre in India is not a
kilometre in Pakistan)
See, it’s a Unit of Energy (Yes they are metabolised in
different ways in our bodies) but again,
1 Calorie = 1 Calorie.
Don’t worry, will build on this.
We need ‘Calories/Food’ to Function.
If we don’t consume Enough Calories : We lose weight/fat.
If we Over consume Calories : We Gain Fat/Muscle.
We will be getting into more detail in the coming Sections.
—
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HOW DID YOU GAIN WEIGHT
AKA HOW DO YOU GET FAT ?
Important to know !
Weight gain :
Talking about negative weight gain here (Fat Gain)
So, let’s talk about evolution.
Very Simple analogy :
Early man/caveman etc. didn’t have access to food all the
time (Like we do),
So, when we over consume food/calories, our bodies store
them as fat (to use them as energy later on when early man
might not be having food available) but back to 2019, we
have easy access to food.
So, when we consume extra, it gets stored and we do not
get a chance to burn it.
Makes sense ?
So, It’s a mixture of both in most cases :
1. We Overconsume calories (bad eating habits)
2. We do not burn enough calories.(Being lazy)
Remember, Burning 500 calories (example workout) might
take an hour but eating 500 calories (Example eating a
donut) takes 2 minutes xD.
One Pound of fat has around 3500 calories. So theoretically,
to gain one pound : you need to create a surplus of 3500
calories (Now calculate how many pounds you got to lose
and how big the surplus you have created till now #LITLife.
Haha #MathsStillSucks)
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So, One thing to remember : We need to control what we
eat ! Note : eg. ‘I am sedentary, bad metabolism that’s why I
gained fat’ : Yes, that’s part of the puzzle but you still are
EATING More CALORIES THAN WHAT YOU ARE
BURNING.#Constant Caloric Surplus.
So, to lose fat i.e. one pound (0.45kg of fat), we need to
create a deficit of 3500 calories (either by eating a bit less
or burning a bit more or BOTH !)
—
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HOW TO LOSE THIS FAT ?
Common Sense yo.
Everyone knows the answer :
Eat Less and Move More.
But the main thing is : Do That CONSISTENTLY (That’s where
MOST OF US FAIL !)
We are going to teach you : How to do thatttt !
Create a Caloric Deficit :
I.e. Eat LESS Calories than you Burn
Or
Burn More Calories than you Eat !
Remember (repeating it again. haha), Burning 500 calories
might take an hour but eating 500 calories takes 2 minutes xD.
Note : YOU CANNOT OUT TRAIN A BAD DIET !
Understanding Caloric Deficit (my Favourite ‘Fatloss' word !)
So, if we want to lose fat or maybe gain :
we need to find out how many calories we need :
To Maintain our weight :
- Some Calories = Fatloss/Weightloss
+ Some Calories = Fatgain/Weight/Muscle Gain
Lil' Secret for you guys :
EVERY DIET WORKS.
EVERY DIET in the WORLD : CREATES A CALORIC DEFICIT.
Keto / GM Diet
Atkins / Weekly Diet
Homogeneous Diet
Intermittent Fasting
No Dinner Diet
No Breathing Diet (It’s a joke. haha)
Any F’kn Diet
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Everyone following these diets : Get into a deficit
to lose fat.
But Most (almost 95% and that’s a huge number)
of us who follow these beliefs/diets :
Regain our weight back,
Why ? Because :
Issues with these diets/Why They Fail
Unsustainable
Inconvenient
Costly
BUT WHY DON’T PEOPLE TALK ABOUT IT ?
Because if you understand Caloric Deficit,
No one will buy their ‘Fad Diet’ and renew
with them and get stuck with them ‘Forever’
(YVS X #EDUCATEAANDDOMINATE For the
rescue !!!) :
So, here at #TeamYVS we aim at following
and creating a plan which is followable,
Convenient and Enjoyable :
Long Term !
Like we say : It’s not a diet, it’s a lifestyle !
It should not be like : you diet for say 3
months, leave it and get back to old habits
and BOOM. Regain !
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So,We Aim at creating a caloric deficit in most convenient
and flexible way !
Remember :You do not need to count calories to be in
caloric deficit,But you need to be in a caloric deficit to lose
fat.I mean you can be in a caloric deficit without
Counting, But Counting calories makes a lot of sense
because it’s efficient (we have done that part for you and
created the plan for you !) and
Check this study out :
https://www.ncbi.nlm.nih.gov/pubmed/1454084
(P.S. Pubmed is the most credible Source yooo
!) Estimation can mess things up : due to lack of accuracy
(That’s why we measure our food and eat as per our
decided diet plan and deficit !)
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CALORIC DEFICIT CAN BE
DIVIDED INTO TWO PARTS :
* Calories Consumed : All the calories you consume !
Calories Burned :
1. BMR (Basal Metabolic Rate) = Amount to calories we
burn without exercising (Based on
Age/Height/Weight/Gender/Diet/organ
function/overfeeding or underfeeding etc). It makes up
for ‘most of the calories burnt by us. ‘Heavier,Taller,
Healthier’ people might have more BMR.
2. TEF (Thermic Effect of Food) Total Energy used in
digestion/absorbtion of food.
3. NEAT (Non-Exercise Activity Thermogenesis) : VERY
IMPORTANT But OFTEN IGNORED : This is the total
amount of calories burned while performing Day to Day
Activities : Walking/General work etc. We can easily burn
a lot of calories just by Walking more ! It’s an amazing
lifestyle hack and it makes sure that we are on track
even on days we cannot workout). #10kstepsDailyy
4. EAT : Exercising Activity Thermeogenesis : Calories
burnt while exercising.
This gets me to How we prioritise stuff while dieting/losing fat :
Priority #1: Controlling our diet (Because like I mentioned eating
calories takes a minute and burning might take hours)
Priority #2 : Focus on NEAT and Exercise : Moving ‘More’ Throughout
the day and supplementing it with Exercise. And BOOOOM !
Yes, there are other things in the picture too but will be discussed in
the coming sections !
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MACROS AKA MACRONUTRIENTS
Now you must be things : What the fuck are macros ? xD
Sounds Very Scientific :
Calories can be divided into Macros (Macros add up and
make calories) :
It Includes
Carbs : 4kcals/g
Proteins : 4kcals/g
Fats : 9kcals/g (DOESNOT MEAN THAT FATS ARE BAD.
It’s just that they have more calorific value)
So,
Every food we eat contains Calories which are further
divided into macros :
For Example : (Again, Just an Example)
Mr.X Has 1250 calories Daily.
This might be :
100g of protein = 100 X 4 = 400kcals
100g of carbs = 100 X 4 = 400kcals
50g of fat = 50 X 9 (Hard Calculation xD) = 450kcals
400 + 400 + 450 = 1250kcals
More About Macros :
Protein : regeneration, muscle recovery, organ function,
skin, nails, hair, bone health
Carbs : Main Energy Source : demonised a lot of times
but in actual, They are LIT AF~
Fats : Essential for production of hormones and for
absorption of vitamin A,D,E,K.
Note : There are a Lot of Food Sources, Which are a
Mixture of Carbs + Protein, Or Protien + Fats etc etc.
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PROTEIN
4KCALS/GRAM
IMPORTANCE :
Health : regeneration, muscle recovery, organ function,
skin, nails, hair, bone health.
Most Important Macronutrient to look into while muscle
gain/fatloss :
* Satiety : makes you feel full.Fills us up, makes us feel full
and helps very important in helping us adhere to a caloric
deficit
* Important for gaining/retaining lean body mass/Muscles.
(Very important long term).
How Much : Not too much : 1g-2g of protein/kg of
bodyweight : depending on a lot of factors. (Lean body
mass, exercise, experience, surplus/deficit etc)
Remember : Don't run after a number, Run after
Sustainablity ! (More is not better)
Timing : Optimal : 3-4 ish Servings/day (for Mps and
Recovery).
Sources :
Low Fat Milk
Cottage Cheese/Paneer (Low Fat)
Tofu
Soy Nuggets
Chicken
Eggs
Fish (Sole/Riverfish)
Prawns
Whey
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CARBS
4KCALS/GRAM
Carbohydrates : #NottheEnemy #FineatNight : Amazing
Source of energy. Carbs are Broken down into glucose ie
sugar.
IMPORTANCE :
Tasty and Convenient
Energy and performance : Workout
Recovery : From Workouts
How Many : depends on goals.
Timing : Amazing around workouts
Pre workout : for energy and performance
Post workout : for Recovery
At any other time of the day : WORKKSSSS and
Carbs are Love and #FuckKETO
Carb Sources
Rice : White or Brown
Wheat : For Chapatis
Brown Pasta (or nay other Variant)
Brown Bread (or any other Variant)
Rice Noodles
Poha
Upma
Quinoa
Idli
Potato : Regular/Sweet Potato
Breakfast Cereal
Veggies (no need to count calories !)
Fruits (need to count calories !)
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These Carb sources have a lot of micronutrients, fibre etc
and they add up to satiety (making us feel full) and take
time to digest.
SUGAR IS A CARB.
Issues with sugar : So, if we consume direct sugar, this
‘digestion process’ is skipped and hence we do not feel
‘Full’ and doesnot contain Micronutrients.
Better/Zero Calories alternates :
Stevia
Sugarfree
Note : Jaggery/honey/Brown sugar etc have calories too.
Insulin : Storage Hormone :
Can help feed the muscle, brain and plays a key role in
storing this glucose (But does not add up to fatloss, as long
as we are in a deficit.)
So, Carbs are not the enemy.
Carbs are stored in muscle in form of Glycogen
Carbs are Love and #FuckKETO
We do not get fat because of overeating carbs, we get fat
because of overeating calories coming from ANY
MACRONUTRIENT.
We have a Calorie Problem, Not a carb Problem.
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FATS
#DONTMAKEYOUFAT
Fats : 9calories/gram
Doesnot mean they are 'bad'
9kcals/g (2.25X Calorie Denser)
Needed for hormonal standpoint, Joint health, brain
health, Absorption of Vitamin A,D,E and K.
Super Low Fat Diets Long Term : Can lead to
infertility,Deficiencies etc !
Sources :
Nuts
Spray Oil
Ghee
Butter
Olive Oil
Coconut Oil
Any oil
Omega 3 : LIT AF. (Fishoil, algae oil etc.)
Note About Fats : Easy to Overeat. eg. 1 spoon of nut butter
can contain upto 300calories (and you know it might be
20-30% of your total caloric intake. Depending on your total
caloric goal ofc.) or maybe a handful of nuts might have
300ish calories.
So, the best tip here would be : Always Measure your Fat
Sources.
Eg. Count the nuts, Measure Oils, Measure Nut butters.
Yes, Healthy does not mean ‘Diet Friendly’.
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PRIORITIES
FATLOSS PRIORITIES PYRAMID
—
Want To Lose Fat/Weight ?
Here’s What You Need To Prioritize.
1. Consistency
: Always Choose a Sustainable Approach
ie a plan which you enjoy And doesnot feel like jail Eating
pattern ,Exercise pattern which you enjoy and don’t make
you feel like crap ! No crash diets, No fad Diets, No Cardio
for hours !
Also, keeping a check on your expectations is important
when losing fat. #Teamyvs
2.Calories : Eat in a Caloric Deficit ie Burn more calories
than you eat (Also, remember your body burns a lot of
calories while Resting : BMR + lot of calories throughout
the day walking, completing daily chores etc. it’s not just
about calories burnt while exercising).
Energy balance always applies. So, focus on a sustainable
caloric deficit. Yes, Macronutrient Ratio,Micronutrients
Matters, Meal timing(For performance/recovery) matter
(and we have taken care of them)
Macros : Yes, Macros are After Calories !
3. Weight Training/Workouts ♀ :
Lift Weights. More Muscle = More Cals Your Burn @ Rest
(somewhat) + It Makes You Look LIT + It’s Interesting
(Atleast for me). Moreover, Building muscle (even for girls).
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4. Sleep 😴: If you Dont Sleep for 7-8 Hours, You wont
Recover, you won’t complete your Non REM and REM
Sleep Cycles = Messed up recovery + increased hunger +
declined cognitive/brain function = Sure-shot Shortcut to
Failure. Rest days are important too.
When you undersleep
Your Hunger (Ghrelin : Hunger Hormone) goes UP : Harder
for you to sustain to a caloric deficit.
Your Leptin : goes down.
5. NEAT and Cardio ♀ : Cardio is Fine. It helps us ‘Deepen
The Caloric Deficit’. It is in No Way, The Key to Fatloss. But,
you need to perform cardio regularly for optimal heart
health, lymphatic function, mental clarity, recovery etc etc.
NEAT (Moving More thoughtout the day)
6. ETC : Supplements,Type of Diet, Fasting, Carb cycling,
Caffeine intake, Cardio timing n Shizz. Not That Important,
but might help you Adhere to Stuff.
Special Mention :
Vegetable,fibre and Micronutrient Intake : If these are not
on point and you get micronutrient deficiencies, Indirectly,
your fatloss would be affected and that would get messed
up, so focus on these too ! A lot of fibre, vegetable and
micronutrient intake would support amazing health,
making it easier for you to follow your plans and reach your
goalsss !
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MUSCLE GAIN
1. Consistency : It takes time.
2. Progressive Overload : Weight Training (Covered ahead)
: Progress while working out !
3. Enough Protein and Calories : We will take care of that.
#TeamYVS
4. Enough Rest and Recovery : Required for actual Growth
of Muscles. Muscles don’t grow at the gym, they grow
while you rest and recover !
5. Sleep : Majority of your growth happens while you are
sleeping, So Need : 8 Hours Every Night.
—
Muscle Gain and Caloric Surplus :
Don't Get into a Surplus Till you are Lean (12-14% of body
fat ideally) else you 'll gain more fat than muscle (Due to
messed up insulin sensitivity and more fat = lesser gains
visible !)
You can Gain 'Some' muscle in a deficit as long as other
factors are taken care of.
So Lose Fat First !
(Don’t worry, We will take care of that ! #teamYVS)
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RULES FOR EXERCISING :
Essential #1 :
Set up
Stand Proud
Lock up
This simply means, be stiff with your setup.
Unstable setup while exercising.
Essential #2 :
Initiate with the working muscle
(Body has multiple solutions to a problem, initiation
muscle = best solution is best cases) :
This simply means that, Think about the working muscle
while performing the exercise (this is also called ‘Mind
Muscle Connection’ and this would improve over time, but
just think about that !
Essential #3
Maintain continuous Tension.
Choose exercise where tensions is there entire time, Max
tension.
Own every Rep : Increase weight !
Just don’t Rest in between Reps !
Essential #4
Maintain Continuous Tempo.
Tempo(how to move in exercise, speed/seconds etc) = dont
use momentum
Don’t accelerate through the hard part.
Tension : dont go where there’s no tension
Tempo : dont run from hardest range
Slow and Steady and Feel the Burn !
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Essential #5 IF IT PAINS : SKIP IT/REDUCE WEIGHT !
If any of your joint is pains while performing any
movement :Either :Reduce Weight Or Just skip the
movement and move on to next one (Notify your coach
after the session)
Exercising Fact #4773 : Your Muscles Donot Know how
much weight you are moving !Focus on Form,Not Ego and
BOOOOM !
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PROGRESSIVE OVERLOAD
OUR GOAL IN CONSEQUENT WORKOUTS
Progressing in our Lifts (Methods) :
1. Increasing the Weight.
2.Increasing the Reps.
3. Decreasing Rep Speed (tempo).
4. Improving Mind Muscle Connection.
5. Increasing No. of Sets (Not Efficient).
6. Reducing Rest time.
7. Adding Intensifiers : Drop Sets, Super Sets etc
8. Changing Exercises
9. Increasing Frequency of Workout
(Maintaining a Workout LOG Can be Amazinggg, to track
progress !)
Goal Setting :
Whenever in doubt :
Choose Fatloss.
You can gain strength, some muscle
(even INTERMEDIARIES when they actually start nailing
the basics) in a deficit (ideally, you need to be in a small
surplus but thinking long term : Diet first then stay lean
while progressing long term.
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TOPIC #1
#TeamYVS Diet :
Based on your numbers, health and preferences, a diet 'd
be set up for you
based on a baseline diet but super Flexible.
What do we look for in your diet ?
Flexibility.
Sustainability
Preferences
Creating the energy balance
Making Sure there are no deficiencies (Lots of VEGGIESS !)
Taking care of health markers (most of them are adressed)
TOPIC #2
#TeamYVS Workouts/Home Workouts :
What do we look for while working out ?
Based on your Goal,fitness levels, experience and
preferences (Home or Gym Workout),
along with exercise instructional Videos !
1. Caloric Burn : As we train/workout, our body burns
calories (and some more calories after we are done with
our workouts, for recovery etc. It’s called EPOC).
2. Gains : Muscle Gain. Yes, Muscle gain is amazing for that
‘Toned and Lean Look’.
Girls, You won’t get bulky if you are weight training (it will
get you that ‘Toned’ Look)
3. It’s Interesting : Weight training is interesting and fun.
4. Brings sense of self accomplishment : Helps us stay on
track with our diet etc !
5. Amazing for Heart and lymphatic health.
6. Amazing for Mental Health : Release of feel good
hormones. LIT.
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TOPIC #3 :
#TeamYVS Cardio and NEAT (Step Goal) :
Helps us deepen the caloric deficit. Enables us to eat more.
Amazing for heart, lung health and lymphatic health. Heart is
also a muscle and we need to train it !
Amazing for mental Health.
Form of Cardio :
ANYYYY/Mixture :
HIIT (High Intensity Interval Training) : GOOD
LISS (Low Intensity Interval Training): GOOD
MISS (Medium Intensity Interval Training): GOOD
Walking (NEAT) : GOOD
Playing Sports (Not PubG) : GOOOD
We are taking care of this for you !
HIDDEN CALORIC BURN HACK !
NEAT : #Steps
Non Exercise Activity Thermogenesis :
So, it’s just staying Active (and it’s underrated like CRAZYYY !) :
Simply Walk more, Move More !
Just hitting your daily steps can bring a day and night
difference to your progress (It’s an integral part of our
regimen and a healthy lifestyle)
So, Just hit your daily Step Goal !
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BENEFITS OF WALKING :
Burns calories (and a very sustainable habit !)
Does not require Equipment/Membership.
Can be performed at any age.
Can be done with low mobility/mobility issues.
Doesnot require ‘Dedicated’ time. Amazing for
busy/travelling peeps.
No guidance required and very low chance of injury.
Amazing for brain health. Helps you think better (Try
inculcating short walk breaks while working/studying
and see magic !)
Makes you feel amazing.
Helps you spend quality time with loved ones.
Can multitask while walking : Watch Netflix/Read/Text
your bf/gf xD
Saves Cash (Ola/Uber etc.)
Helps you put your Fitbit to good use xD.
P.S. I use Fitbit to
track my steps and
it’s cool. But, tbh you
don’t even need a
Fitbit because your
phone prolly has a
pedometer, so Get
Going and hit your
#10kSteps !
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NUMBER OF MEALS FOR FATLOSS
FACTS
#1. It’s More About the Caloric balance. So, if you are
in a Deficit Consistenly, No. Of Meals Don’t Matter.
Small Meals and Higher Frequency :
Would Be Beneficial For People With
#SnackingHabits and Smaller Appetite.
Medium Sized Meals and Big Sized Meals :
These Meals Are Time Efficient.
So, People with Less Time do well with Bigger Meals.
Got Big Appetite ?
Then Bigger Meals Might Satisfy You a Bit Better !
If you got Digestive/Gut Health Issues, you might do
better with ‘Smaller Meals’.
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WHAT DO MEMBERS OF #TEAMYVS DO :
Varies From Person To Person and kind of schedule
and lifestyle they lead. At times, the meal timings
are kept ‘Rigid’ to master the art of discipline
At times, we Set up ‘Flexible Meal Timings’ because
we believe that our lifestyles are Ever Changing, so
we just aim at hitting our food goal by end of the
day !
At Times, We focus on Fixed Meal Timings for Some
Meals (Esp. When Looking to Maximise
Performance/Look Etc)
So, it Varies.
Personally, I have 3-5 meals daily (Depending on my
schedule/travel etc). Try to have protein with My Pre
And Postworkout Meals and time my carbs around
depending on what I am training and hunger
demands !
At times, I Just have 1-2 Meals (Esp. While Travelling)
and when I am not sure about food availability !
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SPOT REDUCTION?
Today, I am going to list all the exercises for 1. Losing stomach fat
2. Losing thigh fat
3. Losing arm fat
4. Losing butt fat
5. Losing face fat
Oh wait, i just realised that theres one single exercise for
all these issues.
To slim down all these you need to be
Doing 6 SETS OF 'STOP EATING CRAP' EVERYDAY
(#be in a Deficit)
You CAN'T SPOT REDUCED FAT. It is a fact, i swear it is.
You need to lose fat from all over your body. So you need
to create a calorie deficit (by eating less or burning more
calories or both). Once you create a caloric deficit, its upto
your body to decide that from where you'll lose fat first
and from where you'll lose fat in the end(stubborn fat) .
So basically you can diet and keep on dieting till you lose
fat from that particular stubborn area.
But yes, weight training/training helps us deepen the
deficit.
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FOR INSTANCE
When i start dieting my Face , Arms and Legs lean out
first. Fat from my lower abdomen seems to hang on till
the end.
When Mr.X starts dieting , he loses fat first from his chest,
then abs and Face in the end.
So it varies from person to person. So be in a caloric deficit
overtime to lose fat from those 'STUBBORN' Areas (Sooner
or later, you ‘d lose fat from there !)
So, all we can do is : Create a caloric deficit and keep on
losing fat (till the time fat goes from our ‘Stubborn areas’
SAME FOOD EVERY DAY?
Not Really !We have set up food substitution guide for you
: Check this out !
Dieting Will Never Be BORING AGAIN.HOW ? You Dont
Need To Eat The Same f'kn Thing EveryDay. HOW?
Be Patient. READ AHEAD!
ALL OF THE LISTED PROTEINS CAN BE SWITCHED WITH
OTHER PROTEINS.
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PROTEINS
FISH - 140g
CHICKEN - 120g
PRAWNS - 150g
EGGS - 6 eggwhites
LOW FAT PANEER - Made from 1L of Low Fat Milk
TOFU - 150g
WHEY PROTEIN - 1 Scoop
CARBS
ALL OF THE LISTED CAN BE SWITCHED WITH OTHER
CARBS.
Oats - 40g
Rice - 40g
Bran Chapati - 1.5 Bran Chapati
Poha - 40g
Brown Rice - 40g
Brown Pasta - 40g
Rice Noodles - 40g
Upma - 40g
Quinoa - 40g
Idli - 2 Idlis
White Potato/Sweet Potato - 150g
Breakast Cereal - 30G
Brown Bread - 2 Slices
Multigrain bread - 2 Slices
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FATS
ALL OF THE LISTED FATS CAN BE SWITCHED WITH OTHER
FATS.
10 Almonds
10 Walnuts
8 Cashew Nuts
5g Oil
5g Butter
5g Ghee
FRUITS & VEGGIES
--------------------------------------------------------------------------ALL FRUITS CAN BE SUBSTITUTED WITH EACH OTHER.
--------------------------------------------------------------------------GREEN VEGGIES
ALL VEGGIES ARE ALLOWED(UNLIMITED) EXCEPT THE
ONES LISTED BELOW
- CORNS ARE HIGH IN CALORIES.
- POTATOES ARE NOT VEGGIES.
- PULSES, CHANNE AND RAJMAH ARE NOT VEGGIES.
NOTE :
WE ARE NOT DOCTORS.
WE DO NOT PROVIDE MEDICAL ADVISE.
CONSULT YOUR PHYSICIAN BEFORE STARTING
ANY PLAN AND IN CASE OF ANY DISCOMFORT.
-CHEERS YVS
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SUPPLEMENTS :
If supplements worked as the companies promised,
everyone would have a six pack!
However, some supplements can improve health
(Not in fatloss or muscle gain)
Multivitamin : it’s like an insurance and makes sure that
we do not miss out on any nutrient esp while being in a
deficit. Common Deficiencies are
Zinc, Magnesium, Vitamin B12 and Vitamin d3.
Look for atleast 100% RDA of these nutrients in the
nutrition facts !
I Use : Life extension 2 a day
Omega 3 : Vegan Omega/Fish oil. Amazing. I Like
consuming (1500mg of EPA/DHA) Daily : with meals.
Dosage for you
If you are above 70kgs : 1200mg-1500mg of epa/dha
Below 70kgs : 900mg of epa/dha
Note : this is not the amount of omega, it’s amount of epa
and dha.
Vitamin d3 : We get it from sunlight but 85% of us are
deficient of vitamin d3.
I like supplementing it @ 5000iu on alternates (if blood
levels are are average).
Or 5000iu Daily (if blood levels are very low.)
(But again, Doctors know best !)
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OTHERS
Optional :
Pre workouts : Can increase Pumps, Energy,Focus.
Note : use Stimulant free variants : if you train after 3:00pm
Alternate : Just have Black coffee shot Pre workout and we
are good !
Ingredients to look for :
Citrulline Malate : 3+grams
Beta alanine : 2+grams
Caffeine : 200ish mgs
EAA’a :
You dont need them if you are having enough protein in
diet
But if you enjoy something intra workout, you can
consume a serving of
EAA’s. Might help with Recovery.
Creatine : might help you increase your strength by
increasing ATP, might help with muscle gains through
increased strength and #ProgressiveOverload (scientifically
proven in a lot of studies !)
5g/day, anytime (I would consume it around workouts !)
#NotMagic
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CREATINE
WHEY PROTEIN
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WATER
70% OF OUR BODY IS MADE UP OF WATER.
WATER DOES NOT HAVE ANY CALORIES
(SO, HAVE AS MUCH AS YOU LIKE !)
WATER AT ANYTIME IS FINE !
(EVEN AROUND/DURING MEALS !)
IT IS AMAZING AROUND WORKOUTS
(HYDRATION FUELS PERFORMANCE !).
Water is amazing for Skin, hair and what NOTTT !
We need to know that We Should Never Slack on our
Water Intake.
Guys, It’s Tip #1 For a better health
(and Fatloss and Muscle Gainz too).
#MorningHydration
How To Get Hydrated in the Morning ?
LOL. Drink Water as soon as you wake up. Simple ?
VERY Simple.
How Much Water ?
At least 750Ml. 1 Litre would be ideal tho. (Beginners Should
Taper UP)
MAIN QUESTION.
HOW DOES THAT BENEFIT YOU?
Read next.
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REDUCED HUNGER IN THE MORNING. Essential for
optimal Organ Function.
Better Skin (Overall Water Intake Goes High) = Better
Aesthetics
I Like Water.
It Gives your Day a ‘PERFECT START’ (Nobody wants to
ruin their diet or skip their workout on a perfectly
started day, Right? )
Better Brain función.
Better Performance Throughout the day,
EVEN DURING WORKOUTS.
Less Water = Messed Up Performance = Lesser Pumps !
Great Time Pass. Esp. At parties and esp. when you are
not into alcohol ! xD
Tip : Whenever Hungry,while dieting. Drink Water First !
—How Many Litres of water Daily ?
Generally : I would say aim for atleast 3-4Litres of water.
I simply Drink 400mls every now and then esp when I feel
thirsty.
Or make sure that you have atleast 5 Clear Urinations
Daily (when your Urine is NOT Yellow).
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STARTING YOUR DAY RIGHT
I Believe in starting my day with Stuff : I ‘DONOT LIKE
DOING (Because of being lazy)’ : It gives me a sense of
accomplishment and helps me stay on track for rest of the
day (because Yay, I started my day with something I didn’t
wanna do and BOOM felt proud of that. So, my day starts
with Apple Cider Vinegar. Haha)
1) The Morning Drink :
—Reasons :
*Anecdotally amazing for health and digestion.
*Components : APPLE CIDER VINEGAR
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MY TAKE ON APPLE CIDER VINEGAR :
NOTE : I Personally, Love ACV, Even it’s Taste (It’s Weird.
But I Like it).
I Dilute it in a lot of water and have it 1-2x Daily (For the
most part.)
I skip it when my throat is Not on Point. (I have seen cases
where ACV helps with sore throat. Anti bacterial properties
I guess ! So, you can tryyy ! )
I mix 5-10ml in 750ml water.
Is it a Game Changer ?
Nah.
Does Every Member of #TeamYVS Use it ?
Not Really. Some Do, Some Don’t.
We Customise things on basis of Needs.
If it doesn’t suit you, in any way, Skip it. It’s Fine.
It’s not ‘that Important’.
And if you are worried about you tooth enamel, throat or
your stomach lining, Have it Diluted with a lot of water.
It ‘d be cool.
Again, We Can’t Fix what’s not Broken. So, it’s not
necessary for a lot of us. I Use Bragg Brand.
At times, I use acv with my high carb meals. Makes me feel
better post it.
Hope This Helped.
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ALOEVERA Anecdotally Amazing for skin, digestion
and overall health.
Greens : Full of supergreens, again anecdotally
amazing for immunity and overall health.
Lemon : Has a lot of Vitamin C : helps in formation of
collagen, absorption of iron, the immune system,
wound healing, and the maintenance of cartilage,
bones, and teeth.
2. Sunlight Exposure : (10-15 minutes in the morning
and aim for atleast 60 mins of exposure throughout the
day)
Amazing For Vitamin D !
Helps you with sleep at night ! (Yes, it actually does !)*
Might regulate your circadian rhythms and hence
melatonin production.
Makes you feel Good !
3. Earthing : (10-15 Mins at any time of the day)
Couple it with sunlight exposure. It’s an amazing anti
inflammatory !
4. Slow Walk/Morning Cardio :
If I have morning cardio in my regimen, I Perform that.
If not, I put walk 1000-2000 steps !
5. Helping a Few People (makes me feel positive about
the day) : I simply slide into my Insta DM’s and answer a
few queries. Haha
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EATING HABITS
Eat in a calm and composed environment. Avoid it in a
super stressed state. (Avoid watching TV and using
Mobile while eating.)
Chew Your FOOD. Chew your food atleast 40 times (and
it would level up your digestion like CRAZYY. Also helps
manage appetite.
Eat Slow. Give each meal atleast 10-15 minutes. Yes, it’s
important.
Walk : Slow walks around meals and atleast 20 minutes
of slow walk after your last meal of the day is amazing.
Helps stimulate parasympathetic Nervous system and
hence, facilitates digestion !
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SLEEP
Sleep for atleast 7:30 hours every NIGHT !(less than that,
you might be compromising on health and gains !
Make sure your room is Dark, Cool and Silent.
(You Prolly Knew That).
Try to sleep @ Night (if possible). Ideally, Midpoint of
your sleep should be between 12:00-3:00am.
Like mentioned earlier, Sunlight exposure during the
day helps with sleep
Avoid Caffeine/Coffee after 4:00pm (Ideally Avoid them
after 2:00pm). This also includes your green tea
(Caffeine free variants are fine) and regular tea, energy
drinks etc.
Avoid Laptop/Phone Screens in the final hours of your
sleep or just wear blue light blocking glasses
(the orange ones)
Slow walks coupled with calming songs pre-sleep help!
Chamomile tea might help you calm down pre sleep.
Try to have your last meal atleast 1-2 hours before you
sleep !
This is an extra one : Donot sleep with stress ie finish
your work beforehand if you can.
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FEMALE SPECIAL SECTION !
Understanding Menstrual cycle :
Let me simplify that for you :
Week 2 And week 4 (Day 1 of your menstrual cycle is
when your menstruation/period starts) of your
menstrual cycle would be a lil’ harsh due to hormonal
fluctuations :
Mood Swings.
More Cravings.
Stomach Cramps
Increased weight (by upto 2kgs !) due to increased
water retention.
These symptoms are Worse with women dealing with
PCOD/PCOS.
Can you workout while your periods are going on ?
Short Answer : Yes, you can.
But if you don’t feel comfortable, skip it.
Just go for a slow walk and you will feel much better.
Also, Peppermint and ginger tea is amazing for
stomach cramps !
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CHEAT DAYS AND
TREATMEALS
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HOW CHEAT DAYS
CAN
MAKE YOU FAT OR MESS UP
YOUR PROGRESS.
HOW?
Refer to the GRAPH in the Image.
—
Fitness is a LIFESTYLE, Not a 5 Day Diet .
So, EVERY DAY MATTERS.
Believe it or not, IT MATTERS.
—
But CHEAT DAYS help us Burn Fat and Boost Our
Metabolism ?
LOL, Not Really.
#SCIENCE
—
Then Should You Eat Clean
all the Time ?
WHEN DID I SAY THAT ?
We are HUMANS Not Robots .
Humans need Enjoyment, Else They BURNOUT
and GIVE UP/Mess Things Up/Food Eating
Disorders.
(Been There, Done That)
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TREATMEAL GUIDE !
WHAT SHOULD YOU DO ?
1. Indulge Occasionally.
2. Pre Plan Such Meals.
3. Stick with One Such Meal (Trust me, It’s Enough).
4. Eat Food That You actually crave for. Not Just because
you can eat.
5. Make a List of Food You Actually Love.
6. Call it a TREATMEAL , Because you have EARNED IT.
7 . Simply eat less rest of the day (I stick with salads on the
days I want to have my treat meal).
8. I try to have my treat meal post workout !
So you pre plan and move more on the day you have your
treatmeal,
For me, it’s more ‘occasion based’, not a fixed day of the
week.
Note : Donot try to compensate on the next day of a
treatmeal (Eventually this would lead to more treatmeals).
Preplanning and pre compensating is the best option.
Had extra calories, Just move on with it.
Don’t feel guilty : Why not :
https://www.instagram.com/p/BoTdV-0Hp2f/
Whenever I start a new plan, I try not to have ANY treat
meal for the first 2-3 weeks because that’s when the results
are fastest + Motivation levels are super high !
—What to eat for Treatmeal ?
Whatever you want to, but in moderation, yes can have
some alcohol, some dessert too !
Do you need to count it’s calories ?
if it’s occasional, Nope !
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EATING OUT WHILE DIETING !
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SUBWAY GUIDE
Is SUBWAY KILLING Your DIET?
Mr.X wants to Slim Down. He Starts Eating Subway
Sandwich/Salad Everyday. He Doesn't Lose Any Fat.
Who is Mr.X ?
Mr.X is UNEDUCATED.
Let Me Explain You How.
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Mr.X goes to Subway.
Chooses A 'Healthy Bread' , Chooses Fat Free
Meat/Vegetarian Topping, No Cheese, But All Sauces.
As Soon as he Chose ALL Sauces, he KILLED His Diet.
Single Stride of Mayonnaise has 110 Calories ie 12g of fat.
Southwest has 100 calories ir 11g of fat.
So basically 3 Sauces are going to double up your calories
of the sub. ie 30g of fat. Which is more than 3 Scoops of Ice
Cream and 2 Brownies.
So, Is subway Unhealthy and bad for our diet?
No, Our lack of knowledge is bad for our diet.
Do i Have Subway Salads And Sandwiches? YES.
How to Actually make Subway Sandwiches and Salads
Low Calorie?
1. Choose Multigrain/HoneyOat Bread.
2. Cheese is OPTIONAL.It only has 52Calories and 52
Calories wont hurt our diet(Dont go for cheese if you want
your Sub Extra Low Cal)
3. Choose Your Favourite Veggies.(I go for all Veggies)
4. Add Salt And Pepper.
5. Choose FAT FREE Sauces. ( Chilli,Mustard,BBQ Etc.)
NOTE: Sweet Onion Sauce is Low Fat But it has SUGAR in it.
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FESTIVAL GUIDE
So, You are Serious About Your fitness Goals? Dieting Hard
for that ‘Look’ . Great. But Wait What, Diwali is Here?
So, You should Obviously Fuck it up. Enjoy 10000 Sweets
Bruh, Else God won’t shower his blessings on you.
He only likes fat people.
Nope, That’s unreal and Stupid AF.
So, Cant we Just Enjoy a Bit Without fucking up our Goals
TeamYVS Style ? Yes Yes. I am Going to Share a Few
Scenario’s for that.
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#Scenario 1 (BEST CASE)
‘I am a Badass, Yes i Love And Respect our God, but he
never asked us to fuckup our goals. Instead of fucking up
my diet, i take a resolution To Grind Even Harder, Stay on
track right now and Feel proud of myself. Yasss.’ So,
Scenario 1 guys stay on track, stay active on diwali(Gym ll
obviously be closed, so some cardio would do, Walk 10k.
House Stairs Work LIT here). Take a Diwali Resolution.
Okay, don’t want to brag but i am going to stay in the
Scenario 1 Category because DIWALI COMES EVERY YEAR.
# Scenario 2 (Even Better)
Okay, I feel Like Eating and I Understand That Moderation
is Everything. So, i will Perform Cardio Twice(Again at
home, because gym will be closed 😫).
My Nutrition schedule for the these days would be :
* Drinking atleast 4L of Water.
* 1-2 Americano’s.
* Skipping Breakfast.
* Getting my Veggies IN (Atleast 2 Salads)
* Making a List of all The Sweets i Love and Eat Them Only.
(This is important because 90% of the times we end up
eating the stuff we dont like eating. Eg. if i love rasgulla,
After a rasgulla i ll end up eating barfi too just because i
fucked it up. It’s STUPID AF.
* Enjoy The Diwali Dinner and eating all the ‘High Calorie
Food’ in that 45 Minute Eating Window (Preferably after a
shot of black coffee and Cardio).
Hope This Helps You Guizee. I Know it will.
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ENJOYING AT THE CINEMA
WHILE DIETING
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ALCOHOL CONTROL
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ALCOHOL CHEATSHEET
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ALL ABOUT ALCOHOL
Alcohol aka Ethanol aka drink aka daaru aka sharaab aka
whatever the fuck you call it.
Is one of the oldest ‘recreational substances which causes
drunkenness, sedation, euphoria, increased confidence,
depression of central nervous system which lot of the
consumers enjoy.
—
So, what’s the deal with Alcohol ?
Pure alcohol contains 7 calories/g.
—
Is Alcohol actually a ‘Diet or Health Destroyer’ ?
For the record, I do not consume alcohol, like at all and I
am a health and diet coach but I ll still keep it unbiased
because : Preferences matter, everyone is different,
lifestyle, social life etc.
—
1. Is alcohol actually a Diet Destroyer ?
Not really. As long as you consume it within your caloric
limits (track it in carbs/fats).
Moderation is Numero Uno !
2. Can every dieter have it ?
NO. Most of us, who start dieting :
a) Lack calorie awareness.
b) Lack self control. (Esp after they get intoxicated)
So, depending on where members of teamyyvs are,
mentally, they are allowed alcohol.
But that’s short term. Long term, it’s always Moderation.
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Main Question : Is alcohol a Health Destroyer ?
For most (who are healthy and do it in moderation) it’s
fine.
If alcohol helps you destress/forget your ex/work stress etc
etc : Amazing (Without getting you dependant and
addicted. Moderation again.)
Now, Let’s Talk about the Red Flags.
Lack of Self-Control : AVOID ALCOHOL
Liver issues (inflammatory), Insulin Management Issues,
Cardio Vascular Health Issues, Hormonal/Sexual health
issues, Any Chronic Disease history, Sleep issues (esp ones
related to melatonin and gaba release) : AVOID ALCOHOL
(till they are fixed.)
Issues are Issues, Severe or non Severe, AVOID alcohol till
you are good.
History of ‘Abuse’ of any kind of intoxicant (Drugs etc) :
AVOID Alcohol
Long Story Short : Don’t consume alcohol if you are dealing
with any internal health issue : mental as well as physical.
Fix the issues first.
Been an alcoholic ? Check for Magnesium, Zinc, Thiamin,
Riboflavin, Niacin, Vitamin K, Vitamin C Deficiencies
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DON’T DRINK YOUR CALORIES
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DRINKS WHILE FATLOSS
Presenting to you, a list of my Favorite drinks while on a
‘Fatloss Phase’.
Drinking your calories is generally not a good idea. Note :
Coconut water has ‘Some Calories’ So, Don’t go overboard
with it. 1-2 coconuts won’t mess up your diet !
Water is your best friend tho.
Fruit Juices are a Big NO While Dieting (Due to Low Satiety
and high calories.) Fruits are Fine tho.
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COFFEE AND CAFFEINE
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‘REAL COFFEE’
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MAKE YOUR VEGGIES TASTE BETTER
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EAT MORE VEGGIES!
Why ?
Because I Said So.
Jk. Jk.
Veggies Are LIT because :
* They Are Full of Vitamins and Minerals.
* They are Great for Your Skin, Hair and Nails ! *
They Have Negligible Calories.
* They Fill you up, so it’s a +1 while Dieting.
* They Are High in Fibre, so they take care of your
Gut Health and Make you Poop with Ease.
* They Contain ‘DIM’ (Esp. Broccoli and spinach)
and DIM might help you Regulate Your Estrogen
Levels. Lower Estrogen = Leaner Look to Your
Body.
* Also, #SaladLife And Salad Posts Look Cool on
Social Media.
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ARTIFICIAL SWEETENERS
Will they make you FAT?
Is it ok to consume Diet Soda's/ Sugarfree / Stevia while
trying to lose fat or saving dem extra calories ?
I Love you guys, I Love 'Diet Coke' Too.
I think you got the answer to both of the questions.
Now, Lets Get into Details.
These Diet Soda's and Sugarfree Sachets use Aspartame as
their calorie free sweetener. Since it's calorie free, It WONT
HURT Your Fitness/Fatloss Goals. So, basically Nobody's
fooling you. I personally consume Diet Sodas and Sugarfree
on a Regular basis while reaching my fitness goals without
any hurdle (Because I wouldn’t want to waste my ‘limited’
calories on sugar).
At Times , it helps me Suppress my Appetite while dieting
down. Its a great alternative to regular sugar because its
calorie free and doesn't cause any energy crash* Personal
experience. lol. They also help me reduce my sugar
cravings (I make healthy desserts using Sugar free).
At times, Consumption of diet drinks Shoot Up My Sugar
Cravings. So, that might be a problem for which you might
want to worry about.
STILL Think They are UNSAFE? They aren’t.
THEY DON’T SPIKE INSULIN (If you care about that. Lol)
Still got that ‘Mental Block’ that They might Harm you ?
(The fitness world is full of uneducated Pricks spreading
false info) . Need a 'Natural' Alternative?
Then, Stevia is your New Best Friend.
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Stevia is basically a plant extract and works same as
Aspartame and other Artificial Sweeteners. Plant Extract?
Gifted from NATURE? Healthy And Safe AF. PROBLEM
SOLVED.
P.S. :
Aspartame/Sucralose/Other Variants/Stevia can be easily
found at a good grocery store. Stevia is a bit expensive than
others. Wanna Save Money? Grow a Stevia plant in your
Backyard.
Also, Try Redbull Zero, Catch Diet Soda If you are bored of
regular Diet Coke/zero.
#TeamYVS Check out Recipes from
#TeamYVSLITRECIPEBOOK (Lots of Calorie Free Recipes
YOOO !)
Still Doubt it ? Skip it.
But Diet Soda’s make your life easy, yo !
How much of diet soda/sugarfree/stevia daily ?
Completely your wish, Just dont overdo it
(I stick to 1-2 cans of diet soda/day)
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SOUP WHILE DIETING
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CRAVING HACKS
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HUNGER HACKS
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TRIGGER FOODS
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WHY I DONT LIKE JUICES
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PROGRESS AND WEIGHT
https://www.instagram.com/p/BhYLE1fnixP/
https://www.instagram.com/p/Bs2X-LllWrq/
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PROGRESS MEASUREMENT
https://www.instagram.com/p/Bs2X-LllWrq/
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FATLOSS PLATEAU
https://www.instagram.com/p/Bs2X-LllWrq/
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MINDSET
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TRANSFORMATION
https://www.instagram.com/p/Bus58X8HnsX/
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PRODUCTIVITY
https://www.instagram.com/p/BuN9uuTHBPK/
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TRAIN YOUR BRAIN
https://www.instagram.com/p/BpmZnp5lUHo/
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REASONS WE FAIL OUR
TRANSFORMATIONS
https://www.instagram.com/p/Bk9nQlXHXPd/
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DEALING WITH HATERS
https://www.instagram.com/p/Bkpv9z5gSZ4/
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LEARN TO SAY NO!
https://www.instagram.com/p/BpWU4EqFDiH/
The Power of - ‘NO'
Hi Fam, Today, Let me give you my Secret of getting things
done.
My Secret is 'NO'. Oh NO, what kind of stupid Secret is that?
Let me Explain.
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I started my 'Continuous'Fitness journey in 2012. Before that, I tried
dieting multiple times but FAILED. Why? I didn't say 'NO'.
#1 THEN
Friend : Yash, Lets go to Dominos.
Me :(I am dieting, but 1 Pizza doesn't matter) LETS GO BRUH.
I used to fool myself thinking 'I had Pizza because of my Friends'
But wait, did he tie my hands and stuffed the pizza in my mouth? NO.
#2 THEN
Aunty at a Marriage : Beta, Have Something ’aisa thodi na hota hai’. Me :
Sure Aunty.(Stuffed the snacks and desserts in my mouth)
In my mind, 'I dint want to spoil someone's marriage, thats why I
spoiled my diet'. But in actual, i wanted to have all the junk.
#1 NOW
Friend : YVS,Let's go to Dominos !
Me : NO, I am on a diet/I have to Workout.
Did my Friend abandon me Forever?
NO.
Did my friendship get fucked because of my fitness goals? HELL NO.
#2 NOW
Aunty at Marriage: YVS, You Aren’t Having Anything. Whyy ?
Me : No Aunty, I am Full/Just had it/Will have it in a while/I am DIETING.
Did aunty Start Crying?
NO.
Did they cancel the marriage because I didn't have food?
HELL NO.
I didn't cheat on My Real Sister Ring Ceremony. Why? Cuz i got GOALS.
Nobody gives a flying fuck apart from your Mom/Dad/Grandparents.
Guys, these are just a few examples. I say NO atleast 10 times in a day
and tbh use of NO never messed up things in any way.
It's your Physique, You are working hard for it, dieting hard, Nobody
else is doing that for you, so they dont care. They dont know the daily
sacrifices you are making.
So, START SAYING NO , for Yourself.
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MORE LEARNING
https://www.instagram.com/p/BlKtq6cngH8/
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READING NUTRITION FACTS LABEL
https://www.instagram.com/p/BlKtq6cngH8/
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UNDERRATED ASPECTS OF DIETING
https://www.instagram.com/p/B0P51V-nWpH/
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WHY PEOPLE GET FAT AFTER
LEAVING THE GYM
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https://www.instagram.com/p/B0P51V-nWpH/
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Slowed Down Metabolism from Dieting ?
Not Really.
Metabolism is VERY MISUNDERSTOOD IMO.
—
THEN WHY DOES THIS HAPPEN ?
This Happens due to a simple mechanism called ‘homeostasis’
—
WHAT THE FUCK is HOMEOSTASIS ?
Okay, So our Body adapts to Stuff.
That’s homeostasis.
—
So, If you have been dieting for LOOOOOONG, Your Body
Would
Kinda Adapt to that (It’s Generally the Caloric Level, Activity
Level Etc)
—
But, We after Losing Fat Suddenly go ‘ALL OUT’ , Thinking that
we are Lean Now,
‘DIET’s OVER BITCHEZZZ'. But, Wait IT’s NOT OVER. IT WILL
NEVE BE OVER.
IT’s a Lifestyle.
Ask Yourself, ‘WHY DID I GET FAT EARLIER ?’
BECAUSE I ATE TOO F’kn MUCH and DIDN’T MOVE MY ASS
ALL DAY LONG.
—
^^ That’s the prime reason for getting fat. #Science
So, if you do the SAME, AGAIN YOU WILL GET FAT AGAIN.
And You will get Fat Faster than before.
Why ?
Because you have been restricting yourself from a while, So
CRAVINGS ARE HIGH.
You would end up eating all kinds of shitty food + a bit of it
would be added by a Bit of Slowed Metabolism (10-15% of BMR
in most cases imo, that too due to lesser overall weight) +
Laziness (Lesser Total Daily Energy Expenditure !)
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The best part is that, YOU WON’t EVEN REALISE THAT YOU
ARE GETTING FAT. EVEN if YOU DO, YOU WON’T STOP
because YOUR BODY LOVES IT WHEN YOU ARE FAT (So, It
Plays Mind Games with you. e.g. Hunger,cravings, lack of
motivation, feeling of not progressing #SurvivalGamess )
—
HOW TO DEAL WITH THIS ?
FOLLOW A DIET WHICH YOU CAN FOLLOW IN THE LONG
TERM, A DIET YOU ENJOY. (Not Something Like Keto, GM
DIET, FRUIT DETOX DIET, WEEKLY DIETS OR SOME OTHER
STUPID AF DIET). EAT in ACCORDANCE TO YOUR
LIFESTYLE/NEEDS/LIKES AND DISLIKES.(I strongly feel that
IF is a Sustainable Approach, Atleast for me)
* ONCE YOU ARE LEAN ENOUGH, START ADDING FOOD.
(WEEK by WEEK, SLOW AND STEADY)
* ^^ That’s REVERSE DIETING.
* IF Done CORRECTLY, YOU WILL GET LEANER EATING
MORE FOOD (Ask #TeamYVS)
Note : The Picture Above is just for reference and an
example. Clicked at different time frames !
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LOOSE SKIN
WE HATE IT. RIGHT?
But But,
Do You Actually Have Loose Skin ?
90% of us Confuse loose ‘Fat’ with Loose ‘Skin’. I.e
Fat + Water (Common Phenomenon while Fatloss).
This Fat is Soft, Bubbly and Squishy.
A Lot of us Think That it’s Loose Skin.
If you are above 10-12% of body fat(Men) and
20-22% of body fat(Women)
LOSE FAT FIRST.
It’s Prolly Squishy Fat. (Fatcells with Fat + Water)
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LOOSE SKIN
COMING TO THE CAUSES
* Genetics : Some people tend to have more Chances of
getting Loose Skin. Your Genes are A BITCH. Now, Go
Fight with your Parents (Jk. Don’t)
* DRASTIC Weight loss : Loosing more, Increase the
chances of Loose Skin. Quick Tip : if you have more than
30kgs to lose, Slow down the Fatloss Speed(By
decreasing the caloric deficit) for the last 10ish kgs.
* Crash Diet : Don’t Crash Diet. It’s Stupid, Causes Various
Problems and in most cases fatloss from such diets is
Unsustainable i.e. you get Fat Again. Lose Fat, THE RIGHT
WAY !(Like #TeamYVS)
* Too Much Cardio : Focus on WEIGHT TRAINING.
Perform ‘SOME’ Cardio. Don’t OVERDO IT !
* AGE : So your ‘Beauty’ starts fading once you start
turning old. It Happens in all aspects. All we can do is,
Keep Our HEARTS AND thought processes beautiful.
—
Fixing The Issue !
* Be Patient. Skin Improves With Time. Might Take Years,
But just Hang Along.
* FIX YOUR NUTRITION !
* WEIGHT TRAINING = MUSCLE GAIN = Compensation of
the Extra SKIN YO ! * SUPPLEMENT With Multivtamins,
Omega 3’s and Vitamins and Minerals. (Health Supps
Mainly)
* Impatient AF ? Get a Surgery Done.
I Don’t Recommend it to anyone but, if it actually
bothers you WAYYY TOOO MUCH. Get it Done.
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STRETCHING
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https://www.instagram.com/p/BlfMbk6ncV9/
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ABOUT EGGS
https://www.instagram.com/p/BlnuYyQnwz9/
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https://www.instagram.com/p/BlnuYyQnwz9/
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https://www.instagram.com/p/BlnuYyQnwz9/
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EMOTIONAL V/S ACTUAL HUNGER
https://www.instagram.com/p/BjG0yv6HY8X/
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M!
A
E
T
T
S
E
B
ALL THE
IT
L
T
E
G
,
T
I
F
STAY
!
I
L
A
B
T
A
SEE YOU
- Love, Yvs