0:00

lean, muscular and manly.

0:02

Ruhi Roshan stands as an epitome

0:04

of a deeply desired perfect

0:07

male body. In this episode,

0:09

I will reveal to you how you can fulfil

0:11

your deeply desired ultimate

0:14

physic. Hello and Namaskar. Hope

0:16

you're doing great today if you're a first time

0:18

listener. Welcome to the Stronger Men Project.

0:20

This is a podcast dedicated to men's

0:22

fitness and personal excellence. And

0:24

I'm your host, A Desai, a mechanical

0:27

engineer turned fitness coach. If

0:29

you are a return listener, welcome back. And

0:31

thank you so much for your support. I at

0:33

this podcast for men just like you

0:36

who value themselves and want to become the best

0:38

version of themselves. I have a small

0:40

ask for me. If you find this podcast

0:42

helpful, please leave a five star rating

0:45

and a review for this podcast. Your

0:47

review and rating is immensely important

0:49

because it will help this podcast reach more

0:51

men. Encourage me to continue

0:53

doing this, and if you also leave a feedback

0:55

for improvement, it will help me come

0:58

up with higher quality episodes. Thank

1:00

you again for tuning in. Now let's

1:02

move on to today's topic. It

1:05

is very intriguing to me that more

1:07

than 90% of the men I

1:09

have spoken to, keep this hidden

1:12

and hesitate to express openly.

1:14

They come to the gym and say, I want

1:16

to be just fit. This is the most common

1:19

answer I get whenever I speak

1:21

to men who come to my gym and

1:23

when I ask them what it means, they

1:26

say, I just want to lose this extra belly

1:28

fat and look fit. I don't want

1:30

to build any muscle at all. Surprisingly,

1:32

this is again a very, very, very common

1:35

answer. But when I probe them

1:37

more and ask it in a different way,

1:39

every single one of them have a completely

1:42

different answer. Let me ask you the

1:44

same question. Imagine

1:46

I have a special power. I can

1:48

snap my finger and give you the

1:50

physique of regulation. Will

1:53

you take it now? Just think about

1:55

it. Well, unfortunately,

1:57

I don't have such a power, but I do know

2:00

how you can have your best looking

2:02

physique. Of course, it will not

2:04

look like Ridic roshan because everybody's

2:06

height, their body proportions and the shape

2:08

will be unique to them. There is also

2:11

a possibility that you could end up looking much

2:13

better than Ridic Roshan. It is possible.

2:16

So how can you achieve your leans? Most

2:18

muscular and the most manliest

2:21

physic. It is

2:23

very simple, but definitely it takes

2:25

quite a bit of time and consistency

2:28

from your side. So here it goes.

2:30

You need to focus on two main things.

2:33

Number one. You have to lose excess body

2:35

fat. Number two. You have to build

2:38

muscle. If you lose body fat,

2:40

the extra layer of fat, which is

2:42

deposited under your skin will go away

2:45

and it will reveal your muscles.

2:47

And if you build your muscles, they will pop

2:49

more and you will end up with a great looking,

2:51

muscular physique. Let's talk

2:53

about body fat. Body fat

2:55

is nothing but our stored energy. Every

2:58

food item you eat has certain

3:00

calories of energy in it. It's a unit

3:02

of energy, and the energy

3:04

in the food is stored in your body as

3:06

body fat because you

3:09

need continuous supply of energy to stay

3:11

alive and also do your

3:13

day to day activity and exercise.

3:15

If you're into exercise, that is why

3:17

your body stores energy,

3:20

which it gets from the food as body

3:22

fat and when you eat

3:24

more and more and more food, meaning

3:27

when you eat a lot of food, which gives

3:29

you a lot of calories of energy and

3:32

you don't spend enough of that energy,

3:34

it will stay stored in your body. And

3:36

if you continue to do it for months and

3:38

years together, you end up being very,

3:41

very fat. Your body fat percentage

3:43

goes up, the proportion of fat

3:45

in your body will go up, and that will also

3:47

lead to have excess belly fat and

3:49

have that fluffy, fatty

3:52

kind of look. If

3:54

you want to lose that excess body fat,

3:57

what you have to do is you have to

3:59

start eating fewer calories. That

4:02

doesn't necessarily mean that you have to eat

4:04

less food. You just have to control

4:07

the calories you're eating. You have to choose food items

4:09

which are low in calorie and eat more of those

4:11

and the food items which are very

4:13

high in calorie, which are calorie dense. You have to eat

4:16

less of those, and you have

4:18

to spend more energy through your

4:20

day to day activity and exercise

4:23

and fat loss and fat gain is a continuous

4:25

process and That is why it is very fast.

4:28

The less calories you eat, the more

4:30

activity you do. You create a bigger gap and

4:32

you'll keep losing more and more body fat

4:34

right, but you need not really do

4:36

that. But you can maintain a moderate calorie

4:38

deficit that is, You eat around

4:40

20% less than your daily requirement.

4:43

That's a totally different topic, and I'll

4:45

come up with an episode to explain about that

4:47

more, or you might find it in my

4:49

previous episodes. So Number

4:52

two is about building muscle muscle

4:54

building happens not by going

4:56

for a jog, not by doing yoga, not

4:59

by doing any kind of heat workouts. It

5:01

happens through well designed and

5:03

sensible strength training. Muscle

5:06

building happens when you work on your muscles.

5:08

The exercises, which put stress

5:11

on the muscles. Those exercises

5:13

stimulate muscle growth and

5:15

such kind of exercises are called as resistance

5:18

exercises. It could be that you're

5:20

just using your body weight or you're

5:22

going to a gym and lifting weights, or

5:24

you're using resistance bands to

5:27

do these kind of exercises. Regardless,

5:30

in every one of these exercises,

5:32

you are making your muscles contract

5:35

and expand under the load. It

5:37

could be your body weight or weights from

5:40

the dumbbells and barbells or the

5:42

machine or the 10 provided

5:44

by the resistance bands. And

5:46

when you are performing these exercises,

5:49

your muscles are under tension. And if you put

5:51

high effort and take your muscles almost close

5:53

to failure, that will create a strong signal

5:55

to build muscle. And when you go home

5:58

and eat enough protein, which is somewhere

6:00

between 1.6 to 2.2 grammes

6:02

per kg of body weight on a daily basis,

6:05

then it will result in muscle

6:07

gain. So every time you

6:10

do the exercise, go home. Eat protein.

6:12

Your muscle is getting slightly bigger

6:14

and stronger, and when you repeat

6:16

this cycle hundreds of times

6:19

again and again and again, your muscles

6:21

become bigger and pop out,

6:23

and you end up with a great looking

6:26

physique when you also lose body fat

6:28

and your muscles are revealed. So how can

6:30

you start working on this? For

6:33

instance, let's say you're an overweight

6:35

person or carrying more than 15%

6:37

of body fat. You can calculate your

6:40

body fat using a body fat calculator

6:42

using the link, which I've left in the description.

6:44

And now, if you've found out that your body fat

6:46

percentage is more than 15%

6:49

and you're on the overweight side, you

6:51

have to create calorie deficit.

6:54

That means you have to eat fewer calories

6:56

than your spending, and if you

6:58

continue to do it for a long enough period of time,

7:01

you will end up losing body fat and your body fat

7:03

percentage goes down. And

7:05

when it comes to 10% or less,

7:07

that is when you can see your muscles clearly

7:09

and have a well defined six pack

7:11

abs, just like Ridic lotion. And

7:14

the second thing you have to do is you have

7:16

to start doing resistance

7:18

exercises somewhere between

7:20

4 to 5 days per week or faster

7:23

results. So now the thing

7:25

with muscle building is it is a very,

7:27

very slow process. You

7:29

cannot rush it by doing more and more exercises

7:32

and eating more protein. There is a natural

7:34

remit to it. Of course, there are celebrities

7:36

and professional bodybuilders who use

7:38

unnatural methods, use steroids

7:40

and all to make that process faster.

7:43

But for normal people like you

7:45

and me, that is not the route we want

7:47

to take it comes with other health risks

7:49

and we don't know what we are playing with, so

7:52

we have to take it naturally and we have

7:54

to give it enough time to happen. So if

7:56

you have a well designed strength training programme,

7:59

then it will focus on all your muscle groups

8:01

and it will focus on doing more of

8:03

component lifts, which will be 80% of your

8:05

training and 20% on

8:07

isolation exercises, which will focus on

8:10

specific muscles. And if you

8:12

do it consistently over a period of time,

8:14

put efforts in the gym. Apply progressive

8:16

overload, which means every time you go

8:19

to the gym you have to do more.

8:21

You have to use heavier weights and

8:23

do the same repetitions, or you have to

8:25

do more repetitions using the same

8:27

weights. And if you are also taking care

8:29

of nutrition, this will also happen naturally.

8:31

And every time you go to the gym,

8:34

your abilities keep going up, you become stronger

8:36

and you will be able to do more and more

8:38

apart from that, you also have to take care that

8:41

you are getting enough rest and getting at least

8:43

7 to 9 hours of sleep on a daily basis,

8:45

which will help you to recover and keep

8:47

making this progress over a period of

8:49

time. You also have to

8:51

make sure that you don't keep changing your exercise

8:54

every two weeks. You have to fix

8:56

a programme and stay with it for

8:58

at least 6 to 8 weeks,

9:00

and then you can think about changing your programmes,

9:02

changing an exercise here and there. The

9:05

only way you can build muscle over a period

9:07

of time is to stick with few

9:09

basic movements and keep improving

9:11

your strength in those exercises.

9:14

And if you're doing these two things over

9:16

a period of time, what happens is you keep growing

9:19

your muscles and you will

9:21

keep losing your body fat and your

9:23

muscles are revealed. And

9:25

once you reach a certain body weight or

9:27

let's say you reached the body fat percentage level

9:29

less than 10% that is when you

9:32

have to reverse it. You have to

9:34

start eating a little more gradually

9:36

and try to gain weight, because

9:39

that is when the optimal muscle building happens.

9:41

It will not happen if you're eating less and less food.

9:44

Eating less is not ideal for

9:46

building muscle. Of course, if you are a beginner,

9:48

you can still build a good amount of muscle

9:51

even if you're eating less. But over

9:53

a long period of time, you have to make

9:55

sure that you stay in calorie surplus. That

9:57

means you have to eat around

9:59

10% more than what you require,

10:02

and with that you'll start gaining weight, and

10:04

it means that you will build muscle, and along

10:06

with that, there will be some fat gain. And

10:08

once you cross that 15% boundary

10:11

again, you can start

10:13

your fat loss phase and go

10:15

into calorie deficit. And you have to repeat

10:17

these cycles of gaining and cutting

10:19

till you achieve your desired physique.

10:22

Now let's say you are an underweight person.

10:25

Your body fat percentage is less than 15%.

10:27

Then you have to go in surplus

10:30

and start doing resistance training just like I mentioned

10:32

a few minutes back. And when you cross that

10:34

boundary of 15% or if

10:37

you're very underweight, you can also go up to 17

10:39

18% of body fat and then

10:41

start cutting from there, and you also

10:43

have to follow the same thing. The

10:45

fundamentals don't change for you. It

10:48

may be the case that you are a heart gainer. That

10:50

means you have to eat more and more

10:52

food than you like to gain weight.

10:54

And I know it is also a difficult thing to do.

10:57

But if you want to gain weight and

10:59

build muscle optimally, then you also

11:01

have to eat more food. You

11:03

have to gradually keep eating more and more food,

11:06

and in most cases your body

11:08

will adapt to it. So

11:10

this is how you can achieve a lean, muscular

11:13

and manly looking physic. Maybe

11:15

not exactly like riti version, but

11:17

it will be your best looking physic.

11:21

I hope you found this episode valuable

11:23

and informative. If you're still

11:25

not subscribed to this channel, I highly recommend

11:27

you subscribe to this channel and please share

11:29

with your friends, family and colleagues who might

11:32

get benefited from this. And you

11:34

and them both never miss the

11:36

next episode. And if

11:38

you're someone who wants to start building

11:40

your greatest looking physique and need

11:42

help with that, you can get help from

11:44

me. You can book a free 30 minutes 1

11:46

to 1 consultation call with me. For that,

11:49

you have to fill a Google form for which I have

11:51

left a link in the description. Click on the link

11:53

and fill the form, and once you fill the

11:55

form and submit it, you will get a link

11:57

to book a call on the

11:59

date and time you are convenient with.

12:02

And on that date and time, I'll come on a

12:04

zoom call and answer your questions,

12:07

give you some strategies to overcome

12:09

your challenges. And if

12:11

you and I feel we are a good fit, we can also

12:13

start a coaching journey where I can directly help

12:15

you set up your diet and training

12:17

and also help you navigate all the challenges

12:20

and obstacles that come in the way of

12:22

you building your greatest looking physic.

12:25

So wait no more Click on the link, and,

12:27

uh, let's get on that call again. Thank

12:29

you so much for tuning in today, and I'll see you

12:31

in the next episode. This is a always

12:34

here to help you become the best version

12:36

of yourself