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Gym is not a comfortable place for everyone. Generally newbies don’t like going to the gym cause they think they don’t want to look silly or they don’t want to be embarrassed of themselves when they perform any exercise.
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Hate to say it but it’s so true and most of the female population feel this way. They hate going to the gym cause they thing people are watching them. Guys are looking at them or even girls aswell. They think people will judge them this is why they don’t feel comfortable going to the gym by themselves.
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I remember the time when I started going to the gym. I was shy and very timid. I would train when it was quiet. But luckily I was very blessed to have the members who welcome me with open arms and taught me a lot of exercises which helped me and made me feel comfortable. I was telling this guy I don’t like it when people look at me while I am training.
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I still remember his worlds “ he said people aren’t looking at you they are too obsessed over themselves and they are only focusing on themselves. They don’t care about others. You care about it not others, So you need to focus on yourself not the others. That was the day when it changed my perception and his words stuck in my mind
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Focus on yourself, your journey and growth.

Building a good physique is like building a good house. It needs good structured planning and lots of patience. After a month or so you cant see any changes. There are stages to go through. Like base, frame, enclosed,fit off stage etc..
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During this time you see BOB the builder is doing his thing but you can’t see the house you want to see. It takes good couple of years to build a good house.
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Same like your physique. When you start working out. You follow a plan. Then you do the workouts. You eat your diet. You sleep, recover and do all the necessary things so you can build a good physique.
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But you don’t see changes in a week or month. It takes years to build a good physique. Good things take time.

Stay patient 🙏🏽

Just a little Monday reminder 🚨
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Your coach is your best friend. If you trust him you better follow what he says.
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Send your weekly check ins it’s your job to do. You have hired a coach not a dad 😂
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Ask him as many as questions you want to ask. There are not such a thing dumb question. People are dumb not the questions. This is what my coach told me once. If I didn’t ask my coach any questions I would have been at the same place where I was 8 years ago and doing security instead of helping all you out. So ask questions.
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Tell him when you struggle. When you can’t train or follow the diet guidelines. He will give you some queues so you don’t fall off the plan or self sabotage yourself for falling off the plan.
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Celebrate your small wins. Every step close to your goal is a win. Small steps make big changes. So celebrate those wins with your coach. He will be the first one who is happy for you. It matters are a lot for him
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Please don’t hide anything from your coach. As he is there to help you not to judge you. It’s not going to help anyone.
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Comment below if you are a coach and you feel the same?
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Want to train with me?
Get stronger? Change your body composition? Get leaner? Let me help you.
Get in touch now. Link in bio 😎

Of course you need to be consistent, in constant caloric Deficit or surplus depends on your goals, progressive overload , eat enough protein, sleep and recover to achieve your fitness goals. We all know that if you didn’t now you know. But there are some fundamental rules before you follow these basic rules
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You hide things from your coach
Hiding from your coach is kind of hiding things from your lawyer. You are in trouble and hiding from your lawyer will not help. You are paying him /her to help you. Same goes with your coach. We all make mistakes. Hiding your mistakes from your coach will not help you. It will hinder your progress.
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You aren’t honest with yourself. We all been there. Where we think it’s ok to eat a bit of this or miss a bit of that. Who cares if I don’t train today and who cares if I eat this today. Honestly no one does. We aren’t robots but what we do. We constantly feed ourself we are doing great. Every time we make mistakes without realising our mistakes we actually encourage it. Which lead to we being constantly living in the dilemma where we think we are doing fine when are actually not. We start procrastinate but we don’t even realise it. This is where you should realise you aren’t honest with yourself. You are just not doing it right and you need to get your s**t together. Period ✌🏾
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You don’t follow the plan. You get bored from the plan or diet,cause it’s boring. Normally things we do again and again, day after day. Make us better at it. Like driving a car or going to work. Practice makes you better not perfect. So if you get bored with your program and you want to do some random exercises cause you saw your favourite influencer was doing it and he/ she has the body you look up just telling you it’s not going to work for you. Random things lead to random results. Same goes with your diet.
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You listen to your shredded mate instead of your coach. Cause your mate got shredded by following a certain plan. You aren’t paying your shredded mate , you are paying your coach. So listen to your coach. Listening to your shredded mate will not help you 🤌🏾
I hope it helps.For coaching enquiries link in bio 👍🏾

The face you make when GPS doesn’t work and you lost your way.😕
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Story time:- I promise it’s relative to your fitness journey no BS ☺️
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So after my brother’s wedding 💒. We were going to a different town 3 hours away from my home town. My uncle was driving and he knew we needed to go east but not sure which particular road to take to the destination. In India there are lots of side streets and roads. I had the gps on my phone I was giving him directions.
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Long story short we lost our way, the gps didn’t do a good job and ended up running late to an event. Uncle got that stressed he ended up reversing into a wall and nearly damaged his car. It made me realise if we were directed properly and chose to stay with other cars we didn’t have to go through this trouble. We wasted time, money (petrol) and effort too. It was very frustrating.
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Now you are thinking how is this relative to your fitness journey. Let me explain🤌🏾
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You start your fitness journey. You join the gym. Start working out and eating healthy. But you can’t see the results because you don’t have a structured program and diet in place, the same as we knew which direction we needed to go but didn’t know what road and streets to take.
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GPS in this case is social media, youtube, influencers etc. You get the idea where to go by following youtube and social media but at the end your end result doesn’t meet the goals you wanted to achieve because youtube etc will give you an idea but not customised to you.
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Now you have been training, spent money on gym clothes and membership, youtube (time) , effort (random workouts, diet plans). This all becomes very frustrating.
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So do you think having someone who could’ve guided and shown you how to get it done in the first place would have been a better
option?
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Don’t waste your time, effort and money. Get professional help from the start. Right now I am looking for 3 people to work with me. Send me messages or email if you want to achieve your goals.
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All enquiries:- [email protected] or link in bio 👍🏽

Do you count your calories or macros?
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Are you in deficit or surplus?
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How many grams of carbs , protein and fats you eat per day?
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These questions seems familiar? Yes I know. Everyone talks about them but no one explains 🙄.
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Well there you go. These questions are very simple for the people who know about them but for those who don’t it’s just a puzzle.
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This post is about macros and how to count your calories 💁🏽‍♂️
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👉🏽 Everything we eat contain carbohydrates, Fats and protein and they are knowns as macros or macronutrients.
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They hold different values aswell.
1 gram of carbohydrates = 4 calories
1 gram of fats = 9 calories
1 gram of protein = 4 calories
And these macros play different role from each other. Carbs and fats produce energy and protein help us to put on muscle mass.
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👉🏽 How to count your macros? 🤔
There are so many apps you can download on your phone which will help you to count them. My favourite is MyFitnessPal. It’s easy and very accurate too. But you can use any other if you find them easy to use. All you have to do measure your food cooked or uncooked and put in the value in your app. This is how simple it is. The application will tell you the total calories and the macros value of each and individual item you put in. For example ( 👉🏽 next slide) . Simple 🤘🏾
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See how easy it is to count them. Now if you like this post go like it and share it. Looking for getting learner or stronger. Contact me
[email protected] or link in bio ⛓🔗

🐷MY TOP TIPS FOR BULKING 🐷
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👉🏽 Dirty Bulking doesn’t work. When you eat anything and everything it lacks in a lot of macronutrients and micronutrients
Especially protein. You ending up eating more fats and carbs. Which will lead to put on more body fat than you thought of.
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👉🏽BULKING DOESN’T MEAN YOU DON’T NEED TO TRACK YOUR FOOD.
You can’t expect to bulk if you aren’t tracking. If you think maintaining caloric deficit is hard think about bulking 🐷. If you don’t track your food chances are you will be under eating. So please track your food.
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👉🏽 IF YOU ARE ALREADY OVERWEIGHT AND NEW TO THE GYM. YOU DON’T NEED TO BULK.
If you are overweight , new to the gym and trying to put on muscle. You just need to consume adequate amount of protein and less amount of processed food. Do strength training and some cardio with it. You will be fine. You just need to lose body fat to see the muscle underneath
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👉🏽YOU NEED TO EAT ONLY 10-20% SURPLUS.
You don’t need to eat a big surplus in your bulking phase. You only need to eat just 10 to 20% more than your maintenance so you can put a good amount of muscle and least amount of body fat. Let’s say if you are putting more than 100-200 grams weight per week, chances are you are putting on more body fat than muscle.
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👉🏽 YOU NEED TO EAT MODERATE AMOUNT OF PROTEIN AND FATS BUT GOOD AMOUNT OF CARBOHYDRATES.
People think they need to eat a lot of protein to bulk but actually they need to more carbs. Carbs are the fuel for your body unless you are following kero. My general thumb rule for macro split in bulking phase is C 50% P %30 F 20%..
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I hope it helps. If you are looking to get stronger , learner and want to achieve your fitness goals? Send me a message or contact me via link in bio 💁🏽‍♂️

When people ask me “ Rish do you drink”
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I say “yes” I do on special occasions or sometimes a glass of wine or two if I go out for dinner. Here and there I let myself go loose but it’s very rare.
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Drinking isn’t bad for us but excessive drinking is. We live in the society where it’s very easily available and everywhere we go people ask us “ Do you want a drink”
and normally we say YES PLEASE
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Let’s talk about macronutrients of Alcohol. It has 7 calories per gram. How can you track them? Yes roughly. You can consider it as either fats or carbs or maybe both. So total calories from alcohol are = calories you want to sacrifice from carbs or fats!! So you are pretty much drinking your calories and if you are on low calories don’t drink but this is my suggestion.
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How does it effect on your goals?
It converts into acetate which is toxic for our body. So first think our body likes to get rid of is the toxic stuff ( acetate) and stop metabolising the other macronutrients.
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When we feel hungover we like eat vitamin F which is called vitamin Fat.
So that makes us feel better but makes a huge impact on our fat loss results. Alcohol makes us tired, reduce rate of muscle growth, affects recovery and sleep too.
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If you are an occasional drinker who likes to drink here and there with friends and want to build muscle and lose body fat , you can get away with it but with regular drinking it’s very hard to achieve your goals.
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Happy Monday
Teamrishifitness

Today I would like to share some most common questions asked by my clients.
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👉🏽 What is the best diet to lose weight?
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👉🏽Is breakfast most important meal of the day?
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👉🏽 What is the best exercise for thighs , stomach and face etc? Fat loss?
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👉🏽 How long will it take me to lose x amount of kilos?
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👉🏽 What is the best supplement for building?
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What other questions you would like to ask or what questions clients have asked to a coach?

Comment below 👇🏾

WHY DO YOU WANT TO GET LEAN
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I took this photo last year around this time I was 15kg less and maybe 15kg body fat less who knows 🤷🏽‍♂️. So far the the leanest I have been.
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When I look back I remember people I meet at the gym and my mates will see I want to get lean. HOW CAN WE GET LEAN. My answer was “ WHY DO YOU WANT TO GET LEAN”
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Ok I tell you why?

👉🏽You want to get lean cause you want to impress yourself as it’s hard work you have done on yourself. If you are doing it to impress others probably not the right reason.
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👉🏽Get lean cause you don’t like the look of yourself when you see yourself in the mirror. I always tell my clients love yourself they way you are. Your body doesn’t define you. But if you are uncomfortable by the look of it. You can change it. Only you can do it . I will always be there to help you and guide you.
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👉🏽Only Get lean like sub one digit body fat when you are competing. As you are in a competition. You want to do your best so do your best to get as lean as you can.
FYI I was the leanest I have been in this photo but at the show I wasn’t the leanest so push yourself to one digit body fat number only and only when you are competing.
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👉🏽You want to get lean cause you want to show yourself you can work hard, be consistent and achieve what you want in your life
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👉🏽Last and the best “ You want to get lean cause it will make you proud on yourself when you finish your cut. It will inspire others around you. So you can share your experience and like I am sharing with you guys today.
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Want to get leaner or stronger?
Let me help you 💪🏾