I see definition

After 3rd block of P90X3 now i see some definition in my upper body. Looks like the workout is paying off.
I'm still yet to reach where i wanted to but the workout seems to be working like a charm.

Also to make it more fun, i joined my team for a 30 push-up for 30 day challenge and it is helping me put some more muscle.

Check out the YouTube Play List for the different push-ups and links to join the challenge.

30 Day 30 Push-up Challenge

Does fasting help in weight lost?

Well it does but not exactly the way ; weight loss you want. Here is what happens by fasting.

Your body needs fuel and it has 3 sources to get it from.
1. Food you eat - Primary Source
2. Muscle - Secondary
3. Fat - Third and last. so what happens when you fast?

1. By fasting you are not providing your body the primary source of fuel. so it will now depend on secondary and starts to use muscle for fuel. which mean you'll be loosing muscle.
2. As you lose muscle, your bones have less support that mean there is a lot of pressure on the bones.
3. More load on bones mean more pain and discomfort in any movement.
4. Once muscle is consumed it is time for fat.
5. By this time your body is already starving so it will shut off everything except most important functions like Brain,Lungs, Heart etc.

Now do you really want to lose weight by fasting? I don't think.


The best way is eat healthy in small portions multiple times a day. calculate your daily calorie and try to be within the limit.

Home Workout v/s Gym

Someone recently asked me about my idea of home workout v/s gym membership.

I tried both and here is what i found the differences are.

I personally found working at home was better than gym membership. I still have my gym membership but hardly go there and i have seen better results at home than Gym.

Find the compassion report from my experience.

Note: This is my personal experience and preference.

Diet v/s Exercise which is good for losing weight.

Q) If eating healthy helps me loose weight why should i even consider working out?

A) Yes, It is true eating healthy and within target calories will make you loose weight. however exercise will help the process a lot faster. But most importantly exercise keeps your internal organs healthy (Heart, Lungs, Muscles ).

Its like good fuel (healthy Diet) keeps your car smooth but regular checkups (Workouts ) will keep the engine in good condition.

Eating Healthy

Eating healthy is as simple as including a cup of fruits for breakfast and cup of vegetables for lunch. At least to start off with.

I Nailed It

I'm all exited to get this free T-Shirt for successfully completing Focus T25 workout program. This is a 25 minutes intense cardiovascular workout for 10 weeks. Check the link below for more information about the program. As always you can comment/get in touch with me for more information and/or help.

Entering unknown calories burnt from exercise in MyFitnessPal

Here is a tip for anyone using MyFitnessPal to track calories.
 If you are exercising and don't know how much calories you burnt, try to put a small number for the exercise, this way mfp will only ask you to eat that much extra calories and you don't end up eating more.

Explanation: 

MFP calculates calories required as Calories Needed = Calorie Intake + Calories Burned with exercise. what it means, if your calorie target is 1800 calories and you did not do any exercise then you'll need to eat 1800 calories.
i.e. Calories Needed = 1800+0 = 1800.
If you worked out and burnt 100 calories then 
Calories Needed = 1800+100 = 1900.

So the point is, if you dont know how much calories you burned, then putting a small number is better (for weight loss), that way MFP doesn't bump up the calorie needed.

Diet Carbs,Protien & Fat

Here is my personal experience with diet change. I am generally healthy eater but wasn't checking my macro nutrients. basically you want to have about 40% carbs, 30% protein and 30% fat in your diet.

I'm being a vegetarian struggle a lot for protein. alternatives for me are protein shake, protein bars and protein rich food like peanut butter, nuts, beans, dairy.
so i now start monitoring macros  and increase my protein but my tummy was not happy with the sudden change.

so anyone who has similar issues here is what i did

1. increase your protein slowly.
2. along with protein you want to monitor/increase/maintain fiber levels.

to do this  i started to include fruits and vegetables in my diet.

Breakfast at least 2 different fruits (banana, pear, berries etc)
Dinner: vegetables (salads, stir fry, grilled veggies, baked/boiled vegetables).

this helped me a lot.

Not seeing results after 20 weeks of workout

I have successfully completed 20 weeks of T25 (Alpha and Beta ) but i'm not where i wanted to be. here are some of the mistakes i made

Before I started T25  my BMI was Normal, so i only wanted to shape up and reduce body fat %.

First 10 weeks i lost about 10lbs but not much on the body fat. i thought i would see some difference after 20 weeks. I completed my 20 weeks yesterday but still not much change.

I was disappointed and wanted to find where did i go wrong and here are my findings.

1. After 10 weeks my body was hinting me somthing that i did not understand or just ignored it.
2. I did not loose any weight after 10 weeks, that should have been a hint from the body that i ignored too.

now when i look back, i realized when you are working out (especially programs like T25, Insanity, P90X etc) you are burning a lot of calories (anywhere between 500 to 1200 per day). which mean you have to give your body more food.

after realizing i did a small experiment, i wanted to see if i increase food intake will my waist size increase too? that will be an indicator to see if my body is storing extra food as fat or just burning it off.

so 3 days before i was about to complete mt T25 Beta i bumped my calorie intake (from 1800 calories to 2400 calories). I was surprised to see increase in my weight but not in waist size. I know 3 days is not enough so will be keeping track and see how it goes.

Before Picture

This is my before picture. I have skinny fat and trying to get into shape. hopefully i'll be where i wanted to by end of the year. You see Big Pot Belly, No muscles.

Day 1

It was almost midnight of December 31 2013 and i had to find a resolution fo 2014. i was running out of time when it suddenly struck to me why not try for a 6 pack. this will not only get me into healthy eating and working out but also keeps me motivated to achieve my goal.

January 1st 2014 i started with Shau T's T25 workout. Its only 25 minutes of non-stop workout, it is not easy but you should be able to take 25 minutes to get it done. Shaun is a good coach and motivates you throughout the workout.