How Ranjan, a government banker, realized that staying fit is not a one-time goal

How you actually did it. So I mean, you being into a busy schedule, uh, how difficult or how easy was, was it for you to transform the way you have transformed in the last 90 days?

Uh, last 90 days, I would put it across like that, you know, I— it's been a, you know, personal and professional journey has been complete on a roller coaster, you know. I started my family, okay, then professionally I grown as I promoted. Okay, so I have gone from, you know, uh, from a bigger branch to regional office, then I have to maintain a region. So physically, thoroughly, I was exhausted, you know. But the thing is, something you need to prioritize in life, which I feel, okay, right, right, take care of body. And I have been a patient of, you know, I have a back issue I had previously. Okay, I didn't want that. Okay, so So that's my mind, and somehow I felt that, you know, you have to do something for yourself, right? Yeah, 24 hours, 1 hour you can devote to your body no matter what. Yeah, yeah. So even less, I understand that will hamper your recovery, but it will be like, you know, if something is better than nothing. So, you know, kind of attitude which I had. Then gradually I thought, no, something I'll work it out. In my food habits, I'll not be very finicky. The nutrition part, even if I have to boil it, I'll have it. Okay, fat percent, I'll see. Yeah, but I'll— that was, that was the whole attitude. That's the reason, you know, I could got back on track. Okay, okay.

I mean, right, rightly you said it should be a part of your lifestyle because, you know, uh, tomorrow never comes. People always think, you know, people keep a target for Diwali or New Year or maybe for birthdays. But what I feel is like, uh, uh, you know, it should be a part of your daily life because that is how you will be, uh, your health. Because it shouldn't be like, and then, you know, again, you, you are back on where you are. So if you keep a practice like you said, yes, definitely it's going to help. And, uh, there are other people also, uh, who, you know, who also take care, uh, like you said, who also take care of the health In the same way, and I have seen people who are transforming, but there are a lot of people who find it very difficult, who feels that, you know, uh, no, it is, it is a very rocket science, we can't do this, we have to skip our food and stuff. So do you, do you feel like you— have you ever felt in the 90 Days Transformation, do you ever felt like you skipped any of your favorite food or you have to sacrifice your social life when you were out still being in a transformation journey?

I would say that sometimes no. Once you're not— I mean, once you're new to this all fitness regime, I would put it across because just no, it's a concept which people associate with somebody who's athlete, somebody who's a bodybuilder. Okay, they do not— something, it improves your agility in your day-to-day life. Okay, which is something which is very— even whether you're working on system or even your marketing whatsoever. Okay, so it's when I was social, I was, uh, clear exactly what I want on my plate. Okay, I was, I was not saying that I'll not take anything, you know, even if I'm out, even I've gone out for, you know, you know, with my friends for party. So if they are having some kind of sweet, I will not say I'll not have it, but I'll try to see that I'll have it because I know that is a paneer portion, that's the protein. Yeah, okay, so smartly I used to manage. It's something, you know, you have to find a way out. And then you have to count. Once you come back, you have so many apps on Google. You can just put the nutrition value. You can come to know exactly what is the calorie. Okay.

Yeah.

You come down, you requirement for the daily thing. You cut down on something. Okay. And then you, you know, enjoy what you had. Right. So the guilt there and you'll enjoy also and your, you know, calorie portion will also be on point. So that's what I did.

Yeah.

I don't know about others.

Yeah, that is— I think that is the main key, because once you understand how much you run on your calorie, and by accidentally, if you feel like you have eaten something out of the box, then if you know what food has what calorie— and again, that comes on, uh, under experience. When you start logging the food, you will actually get an idea. So that is where you can actually manipulate the food item and you can actually live the healthy lifestyle throughout 365 days, or maybe a lifelong. This is what I feel. But yes, I know what you said. You already had example. I had examples with you where, you know, I don't have to explain anything. You already told me that, you know, many— yeah, I did it. So I was really glad to see that, you know, uh, you understood it actually. This is how people should do it. I really don't know other people, they find it very difficult. I think, uh, Either accountability or people who do not log the food initially or who do not understand the process, it becomes difficult for them. What do you think?

Does it help? I read it somewhere, and in fact I saw it on your status as well, some— I think some time back, I think last month, that what you eat, that shows in public, right? So that is the thing, that's golden rule actually. I mean, you cannot cheat yourself. Yeah, I mean, cheat, actually, I mean, for me there's nothing called cheat, okay? Initially I would say, yeah, if I'll talk about me for myself, for like before 1.5 years when, you know, I tried to get into this, then I would say, oh, cheat is something, you know, when you enjoy all your foods what you love, and then you have to be on the boiled, whatever, you know, that diet people have to have. But once you come to just know that intake and output, that food relationship with your body Once you understand that, then there's nothing called sacrifice, right? What do you— you just keep a check exactly what you're eating, how much you're eating, eat in moderation, and then you are good to go. That's what I have been doing, and I, in fact, that's what even kind of inspired people around me in my office as well. And, and one more point I would like to add it here. It's not actually— it's, uh, you know, it's, it's not transformation, it's transform you socially as well. It's not about for you. Yeah, once you go earlier, you know, you will be like, uh, little, you know, hesitant whether to approach somebody or not. But once you feel confident about yourself, how you look, how you carry yourself, yeah, yeah, it, you know, entire thing, entire persona. So that kind of impacts a lot. It does, it does. And people do ask me now as well, how you did it? So I always tell I eat, that's how I did it. Okay, so like by eating you lost? I said yeah. So he said, I said that for that you need to, you know, devote some time. I can't tell you in two lines.

So right, do you feel that, you know, uh, very much difficult to do it? Whatever you have done?

No, no, no, right? Schedule, as I had told you earlier as well. I start my day at 5:30 in the morning. Yeah.

Okay.

Uh, I am somebody like 6, uh, or 6:15 I have to go to gym, right? By 7:30 or max to max 8 I have to come back.

Then I have to prepare my— yeah, too much packed, you know.

Yes, lunch. And then I have to rush to office by 9:30. I'm the first person to reach office. Okay. I have to set an example. Okay, other people should come. Okay. And I'm the last person to leave the office because my juniors, they see exactly, you know, sir has not gone, so I have to be there. So that's the thing. I'm back by 9, okay, almost like 8:30. If I'm early, then by 8 o'clock I'll come back. Then again, I prepare for next day, then I plan it exactly what I'm going to have it. I read entire thing, then I do it. So it's something like, you know, uh, it's actually like, uh, if I train for 5 days, then 2 days actually I take break. Those 2 days Okay, I do what I feel like. Okay, but I do not become a couch potato. It's not like Netflix or Amazon Prime or whatever. I go out and try to play because that's something, you know, more kind of a kick. And if friends are around, then you can have a movie or whatever. But I try to be as active as possible. Trust me, it is not difficult at all. It's— if somebody like me can do it, anyone can do it because Uh, I'll tell you why. Reason being, I'm not having a house help here, okay? And getting a house help down south where I'm staying, it's damn expensive. I'm telling you, it's something, you know, uh, you have to think once or twice. In fact, we joke around in— yeah, that you have to write, you know, to all your house help, okay, I'm giving you my house to you so you can work in my house. So that's the kind of situation again. So you have to manage entire stuff alone. So if you are managing entire day, and it should be kind of your hygiene routine, it's not something, you know, If you're brushing your teeth every day, if you're going to loo, if you're going to take a bath, why to make it like extraordinary thing? It's not extraordinary thing, trust me. It is not. Yeah, yeah.

No, I mean, I could relate to your points. I started, even I had gone through a lot of myths. I tried Crash Pad and everything, but I was not happy with my results because I was not able to sustain it. But then later on, I understood that you do it for 3 months or 6 months and then you quit it. Like that, it has to be your daily routine because the age we grow, it is very much necessary because we are working really hard to get a lot of, have a good life, and then end of the day by spending that money either on a doctor or at a hospital, right? So it's better that you take care right from now, and understanding the process is the main key is what I feel. Because this is what you have also done, because you have actually made my job very much easy. Because there are a lot of people who, you know, I won't blame, but I don't know, they find it very difficult. But the way you did it, I was really surprised because, I mean, I could really— if you remember, we used to have only one call and then call itself, discuss everything 15-20 minutes, and we'll be like, okay, I'm done. And then the good part about you was the consistency, because this is what we need. We as a coach, if you don't get an input from somebody who is enrolled, then go blank and tell that what macro you have to eat or how much is the progress. So you were always bang on time, every week those numbers was there. So it made the process very much easy. So I think you are one of the best example, uh, to, you know, tell other people that yes, it is possible and it can be done. Uh, the last question I have, uh, people that how much, uh, you know, uh, number that you have lost. I don't believe in numbers, it's more on, you know, improving on your health. But for reference, if you can tell people that how much you have lost.

I was, when I started, I was 97 actually. Okay, I've seen you. Now I'm around, yeah, and now I'm around 69. Okay, which is like I still have a high by 2 kgs. Uh, I had gone up to 67 in fact, and the goal is to lose more, okay, and build more and to define more, yeah, my aesthetics. So it's around 30 kgs I have lost, okay. And, uh, it has been, you know, a journey. What I would say that it has been very fulfilling, very, very fulfilling. Trust me, you go to a shop and you wanted to buy all whether it will look good on you or not, that you can try with confidence. So much I learned that, you know, there's no words about it.

So, so after, after your transformation, uh, how was your surrounding at work or, uh, wedding that you went, uh, you attended? Did anybody compliment it, or what was the output or the reaction of people?

Leave about other people, I'm just telling about my family itself.

Yeah, okay.

They saw me. I am a kind of person who was a foodie. I'm, I mean, I have a sweet tooth and I just love sweet. You just give me, I'll just, you know. I was a person who used to say no, I won't have it. So yeah, like something has happened to my son and my wife was like, are you okay? I mean, are you sure that you're going to do that? And I said I'll do that. Then gradually when I lost it, no, uh, my mom was the first person actually. She was here stuck in COVID during COVID time with me, okay? And she couldn't travel back to Yeah, yeah. And my wife was also stuck in Pune and she couldn't come here. So we all were in different parts of the city and somehow, you know, then she saw me after almost like 6 months and she could see that there was— I mean, on video call we used to talk, but when come in person, like, how, what you did?

Yeah, yeah.

Thing was, she was surprised, she was astonished. And trust me, after seeing that, she had a PCOS problem. She had, okay. Then what Uh, because I was not a pro at it, I said, look, the diet which I am having, if you want to follow it, you can, but it's not something which is, you know, generic. It is individual. Yeah, he said, look, I do not want to cook for, you know, separately for everyone. I know that what you're eating, I'll eat the same thing, but I'll give you certain portions. Fine, trust me, she also lost weight.

Okay.

And that piece, that thing also, you know, kind of improved. And in fact, uh, doctor also asked us how it is happening. And I was on the borderline of diabetes. I have a genetic issue with my family. Okay, okay. And then, uh, I got it checked. None of the issues were there in my body. None.

Awesome.

Yeah, they were like, how? What happened? In my job, every 6 months they put a check on us, you know, complete health check.

And just, I mean, sorry to interrupt you, if you could tell people that, uh, what kind of profile you are, what job that I am, and that to a public sector banker.

Okay.

Yes.

And we're very demanding, which people have a perception, no, that this is a government banker, he won't have much, I mean, work too. But trust me, we have so much of work. Whatever this Modi government will announce, we have to do that.

Yes, and banking people, I know they are always on their toes because customer service is what these people are totally into.

Yeah, Saturdays and Sundays, if we have some, you know, charity activity or goodwill activity or anything we have to do, we have to organize, we have to do that as well. So we don't have as such our or me time, okay? It's always and always work time. So in this 24 into 7 or 365 days, we have to chop out only 1 hour for That is my body. That's what I'm doing, and that I'll continue.

Yeah, yeah. No, I, I mean, uh, your profile is— I, I mean, if I summarize overall, you staying alone, uh, you know, uh, during the COVID thing, and you took a challenge that yes, I can do it and being into banking profile, I mean, hats off to you. Because if I would have been in your situation, I would have given a thought because Uh, first of all, staying alone is a very difficult task, okay? Because you don't feel like cooking for yourself because I need somebody who can cook for me. But that was the best thing. I was very much worried that how he is going, but the way you were looking at numbers, I mean, seriously, I could, if I have example, I could show the numbers to people, the log, food log and everything. But it was really amazing to see that, you know, somebody who's so responsible and, you know, you're setting a benchmark for other people. So I was really happy with the way you transformed.

The last thing, but it's a two-way equation, which I believe. Yeah. Uh, being a person who is completely naive or a beginner, okay, in this field, which I am, yeah, you need a pro, okay? And coaches like you who are very, you know, prompt and, uh, but the way you guys respond— I mean, actually, in your case, I have been enrolled with one of the, you know, coaches. He is superb, okay? He's super. Yeah, but response time, you know, sometimes that kills the whole, you know, kind of enthusiasm. In your case, what I saw that you take a person as a person, you do not take it as a client.

Yeah, I take everybody as a friend.

Yeah, yeah, yeah. That's, you know, differentiates you from others. I mean, I have only had one experience, okay? And, uh, even, you know, trainers who are, you know, in my local gym, they also, you know, talk. Then they come about, they talk about numbers, they talk about, you know, that this protein you buy, that, that protein. With you, I am— I mean, I was really surprised you never asked me to buy any whey protein. You told me everything. I was really happy. I was, you know, and I was getting the result. That is, you know, like, uh, bonus bucks for me. So hats off to you as well.

Yeah, I mean, uh, that is what is my core interest. If you see, uh, I am not more into workouts and my interest is more into nutrition because food is the best medicine is what I feel. That somebody shouldn't be dependent always on medicines because, uh, this has been a trend. People always go to a doctor when there is always a problem. And they always go for medicine. But why don't we take care of ourselves and, you know, uh, let, uh, live a life free of medicine? This is what I feel. Then why for a supplement? Supplement is for a different stage when people compete, or people who have— who are not able to meet their protein intake, they go for a supplement. But same, if I remember starting, we you almost hit maximum calories, uh, protein from your food sources. I was very much happy to see the way you were managing protein because supplement, supplement, but that was the best thing. And, uh, I, again, I will repeat that you set up best example where, you know, it is not only nutrition and exercise, the other factors also. Being into a busy schedule, sleeping right on time, staying hydrated, you know, uh, being into a stressful situation, still trying to hit your macros. So all these 4, 5, 6 habits that, uh, what I've seen, you have, you have completely scored 100, 100 out of 100 on everywhere. And that is why we could see a very good progress that you have achieved. So, uh, I mean, one last question. Do you seriously feel, or do you recommend people that, uh, building habits actually, uh, help people to stay fit. If somebody don't want to go, uh, don't want to do anything wrong, just, you know, building habits, sleeping on time, getting up on time, all this thing.

As you rightly mentioned, it's about habits actually. Uh, it's not a point, you know, you just, you know, make around and it will show your picture. It won't happen. Yeah, yeah, uh, it's your habit which you had, and it's actually made your situation worse right now. So it will have it only which take you to the place where you want to go. So it's, it's not about, about only your, you know, health, it's about everything, uh, wherever you have to build a habit. And it's something which, you know, it should be part of your routine. And if you're— and there's no looking back.

So, so what is that one best thing, best habit, one habit that you have built, if you, if you would like to explain?

I was a complete non-optimal person, you know, who's to sleep late at night. And, you know, uh, if you'll ask me to party till 3 hours, I can do that. I, I was like that sort of person, okay. But, uh, after, you know, coming to this particular, you know, part of segment of my, you know, life I have built up a habit even which max to max I have to sleep by 11, 11:30 maximum, you know. Yeah, yeah. Office, even I'm coming by 10, by 11, 11:30 I have to hit the, you know, bed. And 7 hours, I'll just calculate that 7 hours or minimum 6 and a half I have to do it. 6 and a half I'm saying when I'm, you know, really hard pressed for time. That's a medium. But 7, I have to sleep. Okay, so that is something, that sleeping part. Okay, sleeping part and One more habit I would say is, uh, seeing what's on our plate, which I hardly bothered earlier.

Okay.

Actually, uh, being, you know, any working professional, whether it's a girl or a boy, you please check what's on, whether you are at home or whether you are outside. Make smart choices. Yeah, it will not be rocket science. It will not be rocket science. It will be like, you know, you can have your canopies, you can have your ice creams.

Yes.

So you'll be, you know, yeah, yeah. So that's how it is. Okay.

Yeah. I mean, uh, that is the best thing that you said. What's on your plate, that is what people miss out. And you know, that is where actually the game is. If you know how much you are, or, uh, you know, how much you've eaten for that particular day, and if you can still manage with one cheat meal, I don't think there's a problem because Even every day I have one, one of, one of my cheat meal in my meal because I know where to cut down on my calorie. And correct, this only comes from the experience. And people feel, uh, you know, all this celebrity and everybody, they live a fancy life, you know, they do all those magic. It is not that way. Even they follow the same thing, it's just that they are mindful about what they eat. So, uh, I mean, yeah, I mean, I'm really happy though, the way you have actually brought out all the points because this is what people are looking for. One second, I'm so sorry, I have 3 pets. So this is what people are looking for because they feel that, you know, it is very much difficult. People come for a short period of time and, you know, they do it, they go back, and again they come back. So, but I'm really happy that you actually understood the entire concept and you made my job very much easy. And going forward, I think we, we definitely going to get more better results. There is no doubt in that because, uh, I, I would— I think you know almost 99% now. It's just that there is 1% that we need to focus right now on your recent goal, and I think we'll be able to, uh, you know, do much better than what we are already right now.

Yeah, correct.

So, uh, one last question. I'm so sorry, I'm asking a lot of questions. One small tip if you want to give it to all the people who are struggling. One simple tip from your side, from your experience.

Be honest, right?

Honestly, be honest.

Just be honest to yourself, okay? And you are with a coach, be honest to the coach, okay? Okay. Yeah, tell him. It makes their life easier because if you, you know, if you're not telling them what you're eating and at the end of the week if he's seeing your numbers he'll get frustrated. And being— he'll give you the best of the things, you know, whatever resources he— yeah, still, if he see exactly what extra we should put it, okay, what extra we should, you know, to avoid that situation, be honest. That's it. Be honest with yourself and whomsoever you are associated with. Even if you're working at the local gym, be honest with your sets, right? Be honest with your—

good point, good point. Yeah.

Then yeah, it will work out 100%.

Because yeah, I think it, it, me as a coach, it makes it very much easier when somebody understand and they try, they are very much transparent. Because, uh, everybody meal plan is different, everybody lifestyle is different. If you're giving your meal plan, it cannot work for somebody else. For them, for me to make a very much sustainable plan for them, they need to be very open to tell me because the The more you tell me about yourself, all your challenges, I'll be trying to, you know, fix and put that can help. So rightly said, you know, staying honest is the one thing. This is what I have also learned from one of my, uh, coach under whom I was enrolled. So initially when I started, uh, I was not honest, to be very honest. I, I, I was doing eyeballing and I was just throwing the numbers. Yes, I'm eating everything and I was logging wrong food. And then I blamed the coach that, you know, it did not work. But later on when I got enrolled under the coach, I thought of, okay, let me be honest this time and see how it works. And trust me, the results were amazing because when you stay honest, you never go out of the track. This is what I feel. All coaches are getting paid for, right? That will not work.

Yeah, exactly.

And then both, both parties will be frustrated, and it will create a very bad scene. So yeah, staying honest is what I feel, and I think it's a very good point. So, uh, let's see other people who are there coming with a lot of— so I'm gonna collect all those one tipp to all the people who are struggling and feel like, you know, no, this cannot be done. So I think you, you already, uh, shared a lot of thoughts, and I think this is definitely going to help a lot of people. But actually, when people speak, that is where people will be able to connect, because the all the situation that you shared, it is almost a problem with lot of people. I think uh, you know, watching your video. And I think people will definitely going to, uh, you know, kickstart their fitness journey, and they, they will be definitely going ahead and they will be doing something to their life. So this is what I'm expecting, hopefully. Yeah, yeah, definitely. No, I'm, I'm, I mean, uh, thank you so much for taking out time, you know, sharing this input, because this is a very, very valuable thing for me and for the other people also. So, uh, let's see how it works.

Yeah, yeah, thank you.

Yeah, so that's all about the, uh, our experience. Now coming back to, uh, your goal, if you can tell me what, what is the next goal? What, what are you looking for? Accordingly, we will plan it out.

If you, if you see my current pictures, okay.