In this YouTube video, fitness and lifestyle coach Aravind Padmaraju, Ph.D., introduces the "1% of the day" rule – a set of micro‑habits that together require less than 20 minutes (≈1 % of a 24‑hour day) but promise lasting weight control, disease prevention, and overall vitality. He walks viewers through a step‑by‑step daily routine: a gratitude affirmation upon waking, immediate water intake, a 90‑second energy‑boost (e.g., jumping jacks or dance), a 15‑minute heart‑rate‑raising workout, drinking a glass of water before each meal, ensuring 15‑30 g of protein and ample fiber/vegetables in every meal, hourly 90‑second diaphragmatic breathing, 5‑10 minute post‑meal walks (total 30‑40 min), 7‑8 hours of sleep, 10 minutes of sun exposure, and reducing dietary oil. He emphasizes that consistency with these simple actions can reverse chronic health issues rooted in overeating and inactivity. The video includes a testimonial from a 62‑year‑old fitness enthusiast named Neville, who credits clean diet, consistency, and high step counts for his youthful stamina. Padmaraju concludes with a challenge for viewers to adopt the seven steps for 30‑90 days, invites them to a paid "Daily Warrior" practice and a webinar offering three health‑transformation secrets, and stresses that health is the ultimate luxury.
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1% of the day is all you need to not only lose weight and maintain your weight for rest of your life. You heard it right, guys. As humans, we are very happy to eat medicines than just taking that 1% of the day for their own health. They are ready to go with a lot of suffering rather than just spending 1% of the day to reverse those diseases and live a healthier and fitter life for rest of their life, taking those medication, and they are not ready to even take action to fix them on a root level. So hi, my name is Arvind Padmaraju. I am a fitness and lifestyle coach. Today we're going to deep dive into why— what is that 1% of the day rule you can implement into and do this for every single day, which takes less than 1% of the day of your life. You heard it right, guys, just 1%. In a day we have 24 minutes, you need less than 20 minutes. The ritual what I'm going to give you, the tips what I'm going to give it to you of your life, then watch this video till the end. So in today's world, people are ready to go through that suffering and medication and spending into hospitals for the long hours and following, ready to take, but you're not ready to take that 1% of the day. But today I'm going to show you how realistically, without knowing anything, just using this 6 to 7 principle which I'm going to tell you, if you can follow that, you can actually get rid of every single thing whatever you're going through in your life, especially with you. I am not I am a medicine freak. I am a health freak. I want you to write that in the chat box. Okay, so let's deep dive into the first and foremost thing. So I'm going to give you small tiny habits. Each habit will take less than a minute, but some of the things less than a minute. So immediately after you get up, just repeat this one single affirmation: I'm so grateful now that I am living healthy and fit lifestyle easily, effortlessly, consistently. I'm repeating one more time. And so every single day, start programming your mindset. That is the first step. The second step, rise your energy every single day morning when you get up. Just do either jumping jacks, because 90% of the time what you do immediately after you're getting up, you go to the mobile and you start seeing the negative news or something. And you are already— and immediately after you get up, just drink a glass of water. Immediately after drinking a glass of water, just do 90 minutes any kind of a workout or any kind of a movement. Either you can dance, either you can raise your energy for 90 seconds. Just— I am committed to take my first action. The second simple action, once you do this Just do any kind of a workout for 15 minutes, which is less than 1% of the day. In a day you have 24 hours. 1% of 24 hours is approximately less than excuses. Do some kind of a workout. Either it could be walking, it could be— your heart rate has to go high immediately after you're doing that exercise. Do any kind of exercise. Pick whichever you really, really enjoy. Just do as if your life depends on it. If you really see, actually life here depends on it. This is the second important— second important thing. Just do any kind of a workout for 15 minutes. If you really want to master this, minutes I do every single day, 7 to 7:15 to 7:20, a practice called a daily warrior practice to set a high energy mind, on a mind, body, and soul level. And also we do a 7 to 10 minutes of a workout. You can join that, the link is in the below description. But if you want to do it, to do any, any kind of exercise, either you can do jumping jacks, either you can do squats, either you can do push-ups, either you can do any kind of activity for 15 minutes. Yes, this is the second important step. The third important step, every single time you have a meal 5 to 10 minutes before, drink at least 1 glass of water, which should be around 200 to 300 ml of water, every single meal. By default, your consumption of the food goes down. Yes, this is the third tip. And the fourth tip, you don't need to complicate your diet. Just keep these 2 things in every single meal. Make sure that you are taking some kind of a protein source in your meal. At least it should be above 15 grams. 15 to 30 grams is a main source. Where all you get a protein? Any kind of— if you are non-vegetarian, any kind of meat, which is eggs, chicken, and, um, any kind of a fish or anything, you can include it as part of your day-to-day meal. Morning if you're having a breakfast, lunch, and dinner. If you are a vegetarian, you have a lot of other options. You have paneer, you have soya chunks, you have soya flour, you have different kind of pulses. So you can take any kind of protein sources. Target for at least 15 grams of protein every single day in every single meal. Okay, and next important thing is include fiber every single meal. Make sure that you have some kind of veggies available, either it could be on a curry format, in whichever format you are comfortable. Yes, so these two things is a must in your diet. If you can just take these two things, and also you can include fruits, any kind of a fruit, seasonal fruit, you can add at least one fruit a day. Yes, this is the third— this is the fourth tip. The next important tip is every single hour Set an alarm on your mobile, take a deep breath in. Deep breath in is diaphragmatic breathing or belly breathing. Just keep your hands on your stomach and take a deep breath in. When you deep breathe in, your stomach completely comes out. Do this for 90 seconds for every 1 hour because 90% of the time you're not breathing properly. This will actually set your overall body rhythm. Or, you know, body, um, clock. Just breathe every one, every one hour for 90 seconds. Take— I think in 90 seconds you can take 3, 3, 4, or 5 breathe-ins. Take as long as inhale. You can inhale for 10 seconds, exhale for 10 seconds. Like this you can do it for 90 minutes, means you can do it for 5 rounds. Okay, so do this for every, every 1 hour. The next important step is make sure that you're sleeping 7 hours daily. 7 hours daily, because this is mostly— most of the people misses out, right? The next important thing is every single time you have a meal, go for a 5 to 10 minutes walk for 3 times a day. And if you want to include 1 or 2 more times you can include that. Yes, every single after a meal, go for a 5 to 10 minutes walk. In a, in a day, you are by default walk 30 minutes. Or if you are more enthusiastic, touch at least hit 7,000 to 8,000 steps. That's all you need. But you don't need to go for a dedicated walk. You can include like equal intervals and do for 5, 5 minutes. You can easily hit. If you can do it for 5 to 10 intervals, we can walk for 30 to 40 minutes, um, or period of a cycle, you can do that. Yes. And the last but not the least, make sure that you spend at least 10 minutes of the time in the sun. So if you can do all these 7 steps— any step which I told you right now, is it difficult? Is it complicated? I'm not asking you to do even a diet right now. Forget about it. I just master this things, whatever I'm telling you. And if you want to add one more tip to your diet, just stop consuming too much of oil. Reduce the reduction of the oil if you can. By reducing oil, automatically your food consumption goes down. This health is your choice. And the one fundamental reason why you're going through most of the health challenges is overweight. Why you are getting overweight? Because of a overeating or overconsumption of calories. This is happening only because of the two reasons. One is through food you are over-consuming, no activity, zero activity. So if you can actually master all these 7 steps, whatever, which I have given, for next 30 days or next 60 days, next 90 days, I can guarantee you, you will see a huge shift the way of your energy, your strength, your stamina, and the way your overall mental health— every single thing will automatically improve it. Okay, how many of you ready to do this challenge with me? I'm challenging each one of you, do the 7 steps which I have given you. Let me recap once again. Every single day morning when you get up, what are you going to do? You're going to set a right affirmation. What is affirmation? I am I'm so grateful now that I'm living a healthy and fit lifestyle so easily, effortlessly, consistently for rest of my life. Second thing, drink immediately a glass of water. The third thing, raise your energy by just doing a 90 seconds jumping jacks or any kind of a, or even a dancing, anything which you want. Next thing is 15 minutes of a workout, any workout you can do. The next important thing is make sure that you drink water every single meal before. And the next important thing is make sure you include protein and fats into your— sorry, protein and fiber into your diet, at least 15 to 20, 15 to 30 grams in each meal. Or, and fiber is at least take a good amount of vegetables and fruits. The next important step is make sure you walk after each meal, 5 to 10 minutes, and at least make sure that you walk for, you know, multiple intervals together, 30 to 40 minutes. The next important thing is at least sleep 7 to 8 hours. And the last, um, the last thing is I forgot, man. Yeah, spend at least 10 minutes into a sun. Go to the nature walk, sit with the nature, just let sun exposure happens for at least 10 minutes every single day. Just do this, all the 7 things which I told you, and just do it for 30 days and see what is the difference. And I want you to put in the result what is happening. And today I am going to share you a video which I come across. I recently went to a Goa and this person is 62 years. The energy, the stamina, the physique what he is having is looking like a 25 years old one. And let me show you what is actually you're going to get just by giving you 1% of the day to yourself. And what is you are literally giving to your life is you are giving your whole life the energy, the healthier and happier, and the freedom, the real freedom you get when you live healthy and fit for rest of your life. And I want you to show you this. So just let me play this particular video for you. I just wanted to give some wisdom to all the people who are— who wants to be fit and what is his motivation to maintain the amazing physique.
Yes, hi, hi guys. Consistency is the key. Working out is good, but diet also has to be key. So basically, I'm 61 years old, almost 62, and I'm very strong and bold in my core. I will sit and I'm sure, yeah, I will bag the— and, um, what motivates me is Clean diet, consistency. Even if you're down and out, not feeling too good, go for a walk. I used to run every day. Now I don't run so much, but I do every day 30,000 steps. That's like 48 kilometers a day in a week, 107 kilometers. I do an Ironman without stressing. So consistency and in moderation. Balance is this.
And what is the, what is the I just wanted to give some wisdom to all the people who are—
years old, almost 62, and I'm very strong and bold in my core. I have Instagram, I'm sure.
Yeah, I will tag you.
Yeah, and what motivates me is clean diet, consistency. Even if you're down and out, not drinking, go for a walk. I used to run every day. Now I don't run so much, but I do every day 30,000 steps. That's like 48 kilometers a day. In a week, you've done 107 kilometers. That's like being an Ironman without stressing. So consistency and in moderation. Balance is the key. And what is the—
what is the So that is the video, guys. His name is Neville, and I will going to put his link in the below. He is— I met him in the Goa, and he has, uh, one of the famous restaurant called, uh— I'll put the details, I don't remember right now. And I was totally stunned, you know, what is he told. So these are the some of the things which he's also shared during the whole thing. So during the whole thing, this is what he told. Just simply by just following, you can literally live your life fullest. How many of you here want to follow this? Yes. So that's all for this video, guys. Hope you enjoyed it. Um, hope you got a lot of value, and I want you to implement these small tiny habits into your lifestyle and let me know what is a— out of 6 things, even if you cannot implement all the 6 or 7 things, Just take one and then keep adding on a day by day other habits. Okay, so if you're still new to our channel, click on the subscribe button and also click on the bell icon so that you will be notified when I post my new video. And if you really want to experience this whole transformation by changing your habits, and I have dropped the link below, my webinar link, where I actually give you 3 secrets how you can transform your health by using this, uh, my habits formula. And also, if you want to experience this 15-minute daily routine, I also put the link of a daily warrior practice. So where you can come and experience the warrior practice with just a nominal cost of ₹30 a day, less than ₹30 a day. Yeah, if you really want to experience, click on the link. And I can only tell you one thing, guys, your health and you living a disease-free lifestyle is a new luxury. You can have anything and everything in your life, but if you don't have health, there's no meaning of it. You cannot live foolishly, and you cannot live happier and healthier, happier and joyful if you don't have the health. So focus on that, and let's all together, let's make our health as a part of a routine and make that as a ritual, make that as a habit. So thank you once again. Have a great day. Bye.
