How To Lose 80% Of Your Belly Fat Without Stepping Out

deep, and let's understand what are the types of belly fat we have. Okay, there are two types of belly fat. The first one is visceral, and the second one is subcutaneous. When we talk about visceral body fat, visceral body fat is fat around your organs, your liver. So many times we talk about a fatty liver, and according to me, And according to the medical fraternity, fat around your liver is even more dangerous than subcutaneous fat. Ask me why. Because you cannot see it. Yeah, because you cannot see it. So you have to understand that you will be able to see all this, you will be able to understand this at a deeper level. So visceral fat is just not good, and if you have a high risk of getting a heart attack or getting any heart problems. Now, subcutaneous fat is the fat that you find right under your skin, which is right under your belly. Okay, so it's right under your belly, and that's called subcutaneous fat. Now, subcutaneous fat mostly is very easy to deal with because you can, you know, alter your diet, you can alter your workouts, you can change your mindset, and you can get those results. And it's easy to deal with because when you stand in front of the mirror and you pick up your t-shirt, you're able to see your belly fat. And a lot of times, a lot of you are hiding your belly fat with a lot of clothes around you. It's time for you to stop doing that, and it's time for you to open up, stand in front of the mirror without your clothes, and look at that and say, what am I going to do about it? I mean, I really wish that you have a mirror right now in front of you and that you can do it, because it takes a lot of guts and courage to accept where you are today. So that's most important. Now when we talk about belly fat, we do not realize it. We only look at it from an aesthetic perspective. From the aesthetic perspective, we understand that belly fat doesn't look good. Hey, you know, we call, just say, "Hey, mera belly aagya." For men, they say it's a beer belly, and then you're hiding it. Very often when you sit down on a chair, you take your sofa, you take your cushion and you're putting it on your lap. Well, that's, that's only hiding it. You can't hide it from your health, and especially in today's day and age with COVID-19 around us. And when you constantly ask yourself, how am I going to get rid of it, you're never going to get the answers. Okay, so one of the first reasons to understand why belly fat is dangerous is firstly, it could— you could get a heart attack. My father, he died at the age of 50 of a heart attack because he had a huge belly. Okay, secondary— secondly, not only about a heart attack, you could also get some heart problems, which is blood pressure, sugar, any metabolic heart problems, diabetes, strokes, breast cancer. Colon cancer. Some people could even get Alzheimer's. So we need to understand that belly fat is not good for us, not safe for us. You have to understand it not only from the aesthetic point of view, but you've got to understand it from the health point of view. Because guys, today we're living in a different time in history. We have to make some changes. Which will, which will be long-lasting. We have to understand that whatever you are wanting to do, you've got to do it from the comforts of your home. You cannot go out. You cannot do anything outside, except for the fact that you need to go to work, because it's a very crucial period in history. Okay, so when we talk about belly fat, you're often wondering what are some of the causes of belly fat, and we often think that we are not exercising or we're not eating enough. Well, those are a couple of those reasons, but it's beyond it. Okay, first, poor diet. A lot of people have a poor diet. You might think that you have a good diet, but actually you don't have a good diet. If you are here in this room, okay, if you are in this room and you are fighting belly fat, that means your diet seriously needs to look at— look to be looked into. Now, when I'm talking about diets, I want you to know that it's not about running behind quinoas, and it's not about running behind brown rice, red rice. I'm dead against all that. But a lot of people who eat a lot of sugary foods, and it's time for you to be honest with yourself. Don't tell me the answer right now, but a lot of you could have a tendency to eat more sugary foods. I'm raising my hand. I have a tendency to eat a lot of sugary foods, but then I put my mind to task and I deal with the reason why I want that sugary food, and then I not eat it. Because I know that it's going to cause that belly fat and that belly bloat again. A lot of people, especially in our country, are vegetarians. Now, when you're a vegetarian, you— we have a tendency of eating way more carbohydrates than proteins. Do you agree with me, yes or no? Yeah. So when you are replying, please go to panelists and attendees so that everyone knows your answer. So a lot of vegetarians have a tendency of eating a low protein diet and a high carbohydrate diet. So in our country, culturally, we are used to eating dal, rice, sabzi, and then we eat A roti and sabzi again. So, you know, roti and sabzi— sabzi is also carbohydrate, and roti is also carbohydrate. So now you're eating way more carbohydrates. So the body, if it's not burning that level of carbohydrate, you've got way more carbohydrate in your body, and that's why the belly bloats up. And that's why when you hold on to your belly You'll feel it, okay? You'll feel it. A lot of people have— eat foods that bring down their metabolic rate. For example, if you eat— let's just— let's see that if you are eating an apple or a small cupcake, maybe both of them have 100 calories. Now, if you choose the small cupcake versus the apple. The cupcake will go into the bloodstream. There is no digestion required for it, and it goes tatak, volkay, goes straight into the belly. Thank you so much, Afrajita. I know Afrajita since 32 years. Thank you. Now we're talking about an apple versus a cupcake, but an apple is high in fiber. So when you eat the apple, the body takes forever. First of all, you take forever to chew an apple versus a cupcake, right? Now that apple takes longer to digest. Now anything that takes longer to digest in the body, your digestive system is working. Now when your digestive system is working, your digestive juices are getting secreted, and so your entire digestive system from here all the way till your belly into your gut is now active. When this becomes active, your metabolic rate goes up. So if you are eating sugary foods and more carbohydrate foods, your metabolic rate will come down, and that is one of the causes of belly fat. And so you want to that time choose the kind of foods that you want to eat, and I'll go deeper into that. Now, trans fats is another cause. People who eat a lot of fast foods has a lot— fast food like KFC There's no way I can get that Hindi going in my brain right now. Okay, guys, so I want you to know that save your questions till the end. Don't distract me right now. Just answer to what I ask you to. Okay, now trans fats is fats that is available in fast foods. So anything that you buy from outside, like a KFC chicken or a burger or a pizza or anything, even, you know, a pakora, a samosa, All these things, jalebis, all these things have a lot of trans fats. Things like margarine, dalda, they're all made in those because it's cheaper over there. They don't want to use vegetable oil as we use in the house. So anyone who consumes more of that will have a tendency of gaining belly fat. Now I want to do this test the next time you eat anything outside. The next time you go out and you eat something outside, I want you to understand that— check your weight the previous day, okay? This is going to be cool for you, you'll understand it. And then you go out, suppose you've gone out with your friends and you've eaten— let's take the example of KFC— and you eat that, and then you go to sleep. When you wake up the next morning, you will see two things. You will see that your weight has gone up, and you will see that your belly has come out a little bit, even if it is half an inch. So I'm telling you that this is one of the major causes for you. Now, in the last 3 months that we've been locked down, it was cool. We really could make those changes because we were all locked down. But now lockdown is slowly opening up, and so the chances of you The tendency of you and me to eat outside food is much more. So guys, be careful of that. Second cause is too much alcohol. People who have alcohol on a regular basis, people who party on a regular basis, you know, right now it's a different time, but we are talking about normal times once they come back, and even when you're there at home. Alcohol has way too much sugar. So if you're one of those who has a drink every day or has a drink every week or 3 times a week, remember that your tendency of getting a belly fat, of getting belly fat is more. And that's why people who drink a lot of beer, they say that it's a beer belly because it's too much of sugar in there. So you've got to be really mindful of that sugar. That is one of the biggest causes. So don't kid yourself by saying that I'm having wine only. Nothing, it's all sugar. Lack of exercise. When you don't exercise, this is huge. When you don't exercise, you're not burning the excess calories. Now, what is one of the biggest causes of belly fat is sugar, excess amount of sugar which is coming from Everything, sugary foods, carbohydrates, everything. Excess amount of sugar is going and sitting in the belly fat. Now when it— thank you, Neelu— when it goes and sits in the belly fat, now if you want to eat all that, all you need to do is work out tremendously. But then a lot of you don't want to work out all the time. So when you don't want to work out all the time, Then you got to cut down. I'll give you an example. I mean, this is— I don't feel shy in giving this example. When I was training for the Guinness Book of World Records for the 26 hours, I had a certain diet, and I used to work out every day for 3 months for 8 hours. 8 hours, mind you. And I used to eat a lot. In the last 1 week, My nutritionist put me on a high-fat diet, and I used to still work out 8 hours in the week, 12 or 16 hours in the weekends. And when I went up on the stage and I was wearing a nice tight-fitted t-shirt, you could see my love handles because I needed that fat. The message over here is, even if you're working out a lot, If you're eating way more sugar than your workouts, you will have love handles and belly fat. So watch that. Be careful of what you do. Stress— this is huge. How are you dealing with your emotions? How are you dealing with the hurtful feelings that somebody has told you? How are you dealing with your fears? Today's fears— this is priceless. I mean, I'm sure that a lot of you have a lot of fears today. How many of you have fears in this room? Give me an F. How many of you are dealing with emotions? Give me an F and an E. This is huge, guys. This is priceless. This is huge. Yeah, we are stressed. And you know what happens when we are stressed? Thank you, guys. Our body releases a hormone. A body releases a hormone called cortisol, and when the body releases that hormone called cortisol, that hormone wants sugary foods. It is a natural biological process. Which is linked to your emotions. And so when this hormone is released, you have a tendency of going and grabbing— you have the tendency of going and grabbing sugary foods. Am I right? You respond to stress with sugary foods. Yeah. So what are you supposed to do at that time? You've got to learn to deal with your stress, and this webinar is not about stress. I'll do another one on another day, okay? So be safe, stay tuned. Next one, next cause is genetics. Well, you know what, from my 27 years of my experience, I can tell you one thing, that it's not about Genetics. Generally, you know what happens? We all as a family— this is very interesting— we all as a family sit on the table: grandma, grandpa, mama, papa, husband, wife, children. Now we are all watching each other eating. So if our grandmas and grandpas and everyone have got habits which are not healthy, like too much ghee— ghee ke binato kana hota hi nahi hai— I can't eat dal without ghee, I can't eat idli without If you have, if you've seen your family members having those habits, you also would have imbibed those habits. So now Grandma, Grandpa have belly fat, Mom and Dad have belly fat, and now you have belly fat. It's not because it is genetic. You're getting my point? It's because the way you sit and the kind of habits that you have as a family, that is what causes you to have belly fat. So be quite careful about that. So don't turn around and blame it to your grandma or your mom and say that, hey, my mom's got a belly, belly, I also got it. My mom has big hips, I also got it. That doesn't work that way, okay? Next, poor sleep. I cannot emphasize the importance of sleep. When you don't sleep enough, Again, the body, it is quantity of sleep and quality of sleep. When you don't sleep enough, the body releases a hormone which— the body releases a hormone which causes cravings for sugary foods. Or very often when you sleep very late in the night, like, like the youngsters of today, A lot of you, and a lot of people think it's cool to sleep late in the night. At that time, say after 11 o'clock, if you've eaten your meal at 8 o'clock and you've not slept till 1 o'clock, it's but natural that your body is going to crave for something, and that's the time, and that's the time you go running into your fridge and see what's there to eat, or you go running into the cupboard and see whether there is something sugary to eat. Okay, so be careful. Sleep is very important— quantity of sleep and quality of sleep. So you've got to deal with that. Okay, smoking— those of you who are here are smoking on a regular basis, it is a cause of belly fat. And while on the topic of smoking, let me tell you that whether you smoke 1 cigarette a day or whether you smoke 10 cigarettes a day, that harm that the— that smoking is going to cause into your arteries is never ever going to be repaired unless you go through a surgery or some process. So never mind belly fat. My job is to tell you about everything. So be careful if you're a regular smoker. Inactivity, that's huge. Did you see what I did today? I mean, you're meeting me— some of you are meeting me for the first time. Today I decided So this is my— this is where my office is. And today I decided to stand and work after a long time because I wasn't getting the right angle. So all this while I kept thinking, I don't have a standing desk, I need one, I this, that, lockdown, Amazon not delivering. So I was sitting down and becoming more and more sedentary. Now when you lead a sedentary life, You will realize that you are accumulating fat in your belly way faster than when you lead a life that is more horizontal rather than vertical. So just keep moving your body, guys. That's— it's priceless. And I'm going to talk about inactivity and workouts right at the end. Women in the room, 40+, 50+, whatever it is, when you are in menopause, There is a possibility. I'm not saying it's the only reason. There is a possibility of your accumulating belly, in your belly, in, in the belly, accumulating fat in the belly. But I don't want you to use that as an excuse. Now I'm in, I'm in menopause, so I have to live with belly fat. That's not true. Same goes for PCOD, same goes for any hormone, thyroid, anything. Don't use all that as a crutch. Now I have this, so I have this. Don't use that, okay? Gut. Gut is huge because of the kinds of foods that we've been eating over the years, okay? The good bacteria in the gut comes down. And now the bad bacteria is growing. When the bad bacteria is multiplying there, your bowel movements slow down. You might be going every day, but your bowel movements slow down. And that, according to me, is the biggest reason for belly bloat and belly gut and belly fat. Okay. Fruit juices. A lot of people think that they want to eat healthy and drink healthy, so you go about, so you go about making, so you go about drinking a fruit juice thinking that you're eating healthy. But let's take the example of an orange juice. To make one glass of orange juice, you will need at least 2 to 2.5 oranges. Or maybe 2 oranges. But if you were to consume one full fruit, you're getting the fiber, which is the next reason for belly gain, and you're also getting— your metabolic rate is going up. So don't consume sugary fruits. You know what's really good for you? Shall I give it away? Coconut water, cheap and best, easily available in our country, available on every road. Go get some, stick it in your fridge and drink it every day. Guys, take away these tips, go make a change in your lives. The 12th cause, low fiber diets. A lot of people eat very low fiber diets, so too much of white rice, too much of idlis, too much of dals, less of vegetables. So I've noticed that in our Indian homes, we have a tendency of having rice, dal, and a sabzi. So normally the way it is made is, is a pot full of rice made, and then there is a little, little bit of a dekchi of dal made, and then there is a small tiny bowl of vegetable made. Now when the fiber from the vegetable is less in your belly, in your stomach, You could get belly fat. How are the causes? Understood the causes? Give me a C. Drink water, guys. Keep drinking water, helps you. So are you enjoying so far? Are you getting value? Give me a V if you're getting value. Then you please go to attend— panelists and attendees, please go to panelists and attendees. Only I'm getting your answers. I want all of you to get those answers. Guts. Superb. How many of you now want to learn how to lose belly fat? Give me an M with an E. And listen to me, I want to be very transparent, okay? After I give you all these, I have 7 best tips. After I give you all my 7 tips, and these are all things that I do myself, after I give you all my tips, I At the end, I'm going to make you a small offer of coming and being associated with me for a few more days. Okay, the first, first, first, first biggest issue is diets, guys. I cannot tell you how important diet is. So let's take your day from the time you start in the morning tea, coffee, milk, breakfast, mid-morning snack, lunch, mid-evening snack, and dinner. In your diet, you need to ask and understand what are all the sugary foods that you are eating. How do you do that? Log your work— log your diet. Write them down every day. And you will see a huge change. Now when you've written down, I always, I always have, and I always tell this to everyone. See, for me, nothing's a secret. I share everything, and I'm very open, and I'm very transparent because now I'm on a mission. So what I do every day is I always write down. You will understand and recognize then why you were gaining that weight or why it is. So your diet plays, and in the diet, sugary foods. So when I started logging, you know, I wanted to understand. If I tell you to log, I want to log and see how it feels. So I, I'll share a secret. Please don't tell anyone, okay? I had a habit of eating too many biscuits in the morning. At 11 o'clock and 2 in the evening, which means 4 a day. I wanted to get rid of it because I just believe that it's not doing me any good, especially in this COVID-19 period. I'm not even going to a mall and walking. I'm not even going to the supermarket. If I'm going, I'm rushing in and rushing out. So over and above that, Yeah, if you think it's a waste of time, please leave. No problem, go, no problem. So what I started doing was I started writing it down. I started writing down that is as one of my goals that I want to get rid— just one second, I'm going to throw this person out. Not interested, out you go. Yeah, so the problem over here is when you don't write down the problems that you're going through, you're not going to be able to get those results. So I started writing down my goal every day. First day I ate it, second day I ate it, third day I ate it, and I kept forwarding it. And then on the fifth day, I realized that I'm going on forwarding it. When I went on forwarding it, I realized it, and I started making a change. And I'm really happy to say that now I'm off that sugar, excess sugar that I was consuming. So sugary foods is definitely a no-no for all of you. Now let's start again from the morning. A lot of people are drinking— thank you guys, I don't want people who are negative in my community, I'm very clear about that. Please go out, there's a lot of free information, go watch those YouTube gurus, and especially, and I'll be very honest, you can go and watch all the workout videos where all the girls are wearing tank tops, showing their off— showing off their bellies and working out. I'm not one of those because you and I are not here to become models, right? So you want to understand that when you are in this lockdown period, you have a tendency to have much more tea. In the yesteryears, we used to drink 1 cup in the morning and used to drink 1 cup in the evening. But today it's not the same. We are in lockdown period, a lot of us are working from home, and so we have a tendency of drinking more cups of tea. Now, if you're having that tea without sugar, it's okay, you can go up to 3 also. But if you're having that tea with sugar, you need to bring down the quantity of your sugar. So if you're used to taking 1 teaspoon in a day, You can bring it down to half, and slowly, slowly you will be able to reduce the quantity of sugar. And if you're drinking 5 cups of tea in a day, see how best you can substitute that tea with something else, because too much of tea and coffee will cause acidity, and that in turn will cause belly bloat. So I have a Q&A session. Hang on there till the end. Carbohydrates. When you want to get rid of your belly fat, you need to cut down your carbohydrates. So I told you about the rice, the dal, and the vegetable story, right? So we as Indians are used to eating a pot full of rice or a plate full of rice, reasonably quantity, dal and vegetable. Now let me tell you that even dal and vegetable has a fair amount of carbohydrates. But still less than rice. So my take is, I did not— when I got on this journey, I did not want to go into 100% no carbohydrate diet all the time. I've done it, but I knew that it was not sustainable. So what works— what worked for me is going to work for you. Bring down the quantity of your carbohydrate and increase the quantity of your vegetables and increase the quantity of your dal and throw in a high-fiber meal like a salad, cucumber, tomatoes, whatever works for you. And that way, you're adding more— adding the same amount of calories, but the fiber intake is going up. When the fiber intake is going up, your digestive system is going to be active. When the digestive system is active, your basic metabolic rate, that is the rate at which you burn calories, also goes up. Okay, we also as Indians have— how much? I'll answer all the questions at the end. Okay, 10 minutes, I'll answer. We also as Indians have a tendency of eating more vegetarian food. When we eat more vegetarian food, we really— you will realize that the protein in the diet is less. So if you want to lose belly fat, You've got to find ways of increasing the protein in your diet. For non-vegetarians, it's very easy. Like, I'm a pure non-vegetarian. It's very easy for me to eat chicken and to eat eggs in my diet, to eat meats, fish in my diet, no problem. But for vegetarians, you've got to have better alternatives, and that's another ball game altogether. Refined foods like biscuits, like the example I told you, I knew that I was gaining a little bit of weight on my belly, and I knew what changes I needed to make. And I knew that the ex— when I logged everything down, that excess 4 biscuits was not going good to me. And I made that change, I got rid of it, and automatically the belly fat has started reducing. So I'm telling you not from any YouTube channel, I'm telling you from my own experience which I go through on a day-to-day basis. Like you and me, we are all having the same issues— weight gain, weight loss. It's just for you to understand the system. Eat lots of fruits, lots of vegetables, and lots of grains. When you do that, it's awesome for you. For those of you who are consuming alcohol, you know that is pure sugar, so try to bring it down to once a week or once in two weeks. Sunlight, okay. Those of you who are not exposed to the sun on a regular basis have a tendency of having low vitamin D in your body, and those of you who are vegetarians. Now, people who have low vitamin D in your body, remember that your tendency of gaining weight will be high. So you, if you have low vitamin D after you got tested, You either sit out in the sun every day for 10 minutes, ideally, or you would go and take some vitamin tablets, vitamin D tablets, under the prescription of a doctor, and that's going to help you to deal with your belly fat. Stress. Stress is huge. So a lot of you have problems dealing with your emotions, dealing with your stress, dealing with your fears. You've got to keep your stress levels down. One of the best ways that works for me is I start my morning with breathing exercises, and then for about 10 minutes I do meditation. When we're talking about meditation, I don't want you to just sit in a place, tighten up your body, and then go through a cramp. Just sit wherever you are, be comfortable, be in your own space, and you will be able to deal with your stress better. And even if it's not that, even if you just do inhale and exhale, inhale from your nose, exhale from your mouth, that itself will release stress. Try these things out, guys, today, okay? Try them out. Improve your sleep patterns. Use affirmations to start sleeping better. It's going to help you tremendously because sleep is one of the biggest reasons for you to get that belly fat. If you're a smoker, quit smoking. Stop it. Never mind the belly fat. You'll just get a heart attack. So just stop it, okay? Let's— give me, give me 5 more minutes and then I'll release the Q&A, okay? The last point is the most important point. In all my years of my— in all my years of my career. I want you to know one thing, that not working out is not an option. A lot of you are under the impression that if you only focus on your diet, you'll get rid of your belly fat. I am telling you the opposite. I am telling you, focus completely on your workout Eat your normal food, and when you do that, you will automatically burn the excess sugar. When you burn the excess sugar, you will get rid of your belly fat. Now, when we are talking about workouts, we're talking about cardio workouts, we're talking about strength training, and we're talking about flexibility. Cardio workouts are any workout where you get your heart rate up. Take it up there for a while and you bring it down, it's your cardio workout. For example, walking, running, slips, skipping, swimming, dancing. These are beautiful workouts and they burn sugar, excess sugar. And that's why people who have diabetes, when they start walking on a regular basis, their diabetes starts— the sugar levels start coming down. People who have belly fat start walking on a regular basis, it starts coming down. Then strength training. Your muscle is an active tissue, so when you do your cardio activities, your metabolic rate will go up. Remember, the rate at which you're burning, it stays up for a while, and then after some time when you stop walking, your metabolic rate has come down. But when you do strength training, strength training with dumbbells, water bottles, your own body weight, like a squat or a leg exercise or arm exercise, when you do all that, your muscle is an active tissue. And when you activate this muscle even more, your basic metabolic rate will go up when you're doing the workout, not only at that time. So if you've done 20 minutes of strength training or even 30 minutes of strength training, your metabolic rate will stay up there for the rest of the day, at least for 10 hours. And the third component is flexibility. We store a lot of stress in our neck, neck and shoulder muscles, so we need to lengthen out these muscles so that we keep our body and our mind calm. And when we keep our body and our mind and soul calm, we don't go grab those sugary foods. So therefore, guys, ladies and gentlemen, working out is not— working out is not an option. You have to You have to really and truly make a difference in your lives. You have to start working out. So how many of you now feel that there is more to belly fat than the eye can see? Give me an eye. How many of you now feel that you really and truly needs to start working out. Give me a double eye. And I'm going to share something with you, but this is not for everyone. Like, you've seen me in the last 1 hour. I'm only interested in people who are serious with me, because now after 27 years, I do not want to fool around with anyone. Not that I ever did. Because I'm on a mission to help you. A lot of near and dear ones had not taken the action and have died. I want you to be one of those action takers, and that's why today I'm going to be sharing something with you. I want you to understand that working out from home is your only option because in this, in About, about 4 weeks back, there was an article in CNN Health which linked 100 COVID cases to a group class. So tomorrow, even if your gyms, wherever you are used to working out, even if it does open, the risk of getting COVID-19 is very high because of the breath. So for you to understand that you have to work out now from your own home. And I'm going to give you that opportunity to work out from your own home. How many of you want it? And I'm going to make it very easy for you. Give me a W. So I have got a program called Weight Loss Extreme Workouts, and I don't have any PowerPoint presentation, nothing, but I will be sharing my screen a little bit. I'm not as technology tech savvy as you think I am. I'm only learning things because my expertise is health. So I'm going to be sharing something with you, and I'm going to ask you whether you want this today. Okay, let us go to screen share. Let us go here. Give me a second, please. Now I have created a program called Weight Loss Extreme Workouts, which is on a hub, okay, and I'm going to show this to you today, which you can do from the comforts of your home. It's called Weight Loss Extreme Workouts. Now this has fitness assessments. So when you start, you need to understand where your fitness levels are. So fitness assessment for cardio conditioning, leg strength, core strength, daily exercises, warm-up exercises, cool-down exercises, and mobility drill exercises. And I have done the workout myself in it. Let me see if I can share that video as well. Okay, then I have flexibility exercises, then I have got full body strength exercises. Then I have interval training exercises. Then I have Bollywood dance aerobics exercises. Then I have Fat Burn Level 1 at home and Level 2 at home. Then I have plank exercises for your core, for your belly, best core workout, integrated exercises for your thighs and your arms. Let me see if I can Exercise program, especially when you get started. Are you able to see? I'd like to know what your fitness levels are. In my fitness level, uh, in my fitness assessment video, I did talk to you about the importance of fitness assessments and how assessment is also going to tell us Repeat this. 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 4. How many of you want this? Because I'm going to, I'm going to gift it away to you at a very nominal price. Now let me tell you what happens, okay. Now if you are already in my hub, If you've already got this program, don't buy it. If you're already in my hub and if you're in my silver membership, you're welcome to take it, but I don't recommend that you do it. But I still— if you want it, you take it. Now this full library, yeah, if you're already in, don't. This full library, when you go to my website, it's for ₹14,999. But today, only for a short window and only for a few people, I'm going to close this. And only for a few people, I'm going to make this available for you for the rest of your life. Now, if you are already in my 1-week program, don't buy it. Take the value from this, from this webinar, and go back and implement it. Now what happens when you— let me share. So this whole pro— this whole library is for ₹14,999, and it'll give you access to me. And I want to give it only and only for the first 20 people, because I have 150 people on the webinar. Only for the first 20 people, I'm going to give it to you for Drum rolls, tantanan, for 400— one second, one second, guys, wait, wait, wait, wait, wait, wait, wait. I'm going to give this to you for 499. I'm going to be sharing a link. Take this link, it's a discounted link. Go click on the link. Go click on— Chandra, if you are a Silver member and if you are planning to upgrade to Gold, don't take it. But if you don't want to go to Gold, I would recommend that you go to Gold. That's where you get the maximum value. Otherwise, take it, no problem. Yeah, those of you are already in my Gold membership, Don't take it. Take the value out of this information and go home and implement it. But let me tell you what happens when you take this ₹499 product. You will get instant access to the library and you will have instant access to my WhatsApp group, a 5-day class which is starting tomorrow. So every day I will be giving you small bullet things to do. I'll ask you to do your fitness assessment one day. One day I'll ask you to do the warm-up exercises. I want you to do those exercises and post those videos. Like, I'll show you. See this? No, no, look at this. Every day you will have to do the workout for 4 days and post it in, in this WhatsApp class so that I can actually monitor you. Then on the 5th day, we'll all meet live again, which is on Friday. So those of you who are here already, go click on the link and jump in. Now, I'm in Mind Body Fitness Silver membership. Yeah, so those of you who are in the Silver membership, I would strongly recommend that you upgrade to Gold go into the Gold Membership because that's priceless. And if you want to know how to go about it, give me a separate message on WhatsApp today and I'll get on a call or I'll quickly help you out. Okay, so those of you who are already in my hub, can you please let us know how your experience has been? I am 42 years old, can I reduce my belly fat? Yes, you can. Bending is difficult. No problem, you will learn how to. If you want to learn how to, there is a Q&A section, guys. Go to the Q&A section and answer, put your questions there. I'm no more in the chat. Okay, irrespective of your age, you can lose that weight. It has always been motivating to hear you. Thank you so much, Surbhi Yadav. Is the right strategy to avoid carbs like rotis, veggies, taking protein like dal, chicken, cottage cheese at night? Yes, yes, that's the right strategy. A bowl of sprouts has more healthy protein than non-vegetarian pure protein. I agree with you, Purnima. It's just that you've got to be careful about having too much of sprouts, it causes belly bloats. Kanchan, just go for it, step by step. I will help you. See, listen, I cannot help you if you don't take the action. And the kind of, the, the kind of value that you have got in this webinar, you know how to get it anywhere else. And I have not put my timer. This is only for 10 minutes and I've already finished quite a lot. So this is going to be available only for another 6 minutes. Thank you so much. Please look at the comments coming in in the chat box. Okay, so I— those of you have missed the link, go— if you are sitting from the computer, go click on the link directly. And if you are on your phone. I want you to copy paste and take it into your browser and then go and click on the link. There's nothing, just go click on the link and make the payment. It will take you directly into the— you'll get an email from us, it'll take you directly in there, and simultaneously it will also take you into the WhatsApp group. I think some people have already started coming. Alternate for biscuits, dry fruits. How to reduce sugar cravings? Exactly how I explained today. I usually have a belly bloat. People who have a belly bloat have a problem with something to do with the mind and some diet, or probably you are dairy intolerant, lactose intolerant. No, I don't have any recordings. I'm recording it for my internal use. You can go with 2 times a day workout. Divya Gupta, I'm putting the questions here in the Q&A section, guys. Stop Stop it. Come out of the chat box and give your questions here. A lot has been said about eating and not eating fruits after meals. Please throw some light on it. Sunil Desai, I do not believe in that. Just eat whenever you can. Divya Gupta, low carbs. I work out every day, follow a low-carb diet, and have eliminated sugar from my diet. I still couldn't see release of extra weight accumulated around my belly. What can be the reason? Only 21 years. Workout and follow a low-carb diet. See, it is about something to do with input and the output, and I don't know whether you are sleeping enough. So Divya, you want to go deeper into it. You have a knee issue? No problem, Nikki, you can go for it. It's a useful session, thank you so much. Anita Prakash, how to build strength for push-up? You would— Ankita, you would usually start your push-ups against a wall, and that's how you'll be able to build it. How about hormonal fat? This body— this session is not about hormonal fat, so I will be covering hormones on another day. Is sugar-free good in small quantities? Yes. Can I eat digestive biscuits? No. You said rice, vegetables, and what about chapatis? Chapatis and rice comes in the same category. Uma, is roti better or rice? Already answered. Is eating khakra a better option to eat? No, it's got a lot of fat even if it is a fat-free khakra. It's got a lot of carbs. How to deal with bloating? Bloating, um, Afrajita, you're so sweet. It's— I'm dealing with you right now. Bloating, one of the biggest causes of bloating is, uh, stress, and you want to deal with the stress. And I will be doing a session in detail on stress. Honey is good, yes. Alternative to rice, please. Just Roti. I don't eat any millets or I don't eat any ragi. I don't eat any of that. I have joined Silver Plan last week. Can I shift to Gold Plan after 2 months? Yes, Malika, yes, you may. Ma'am, please answer, please. Uh, okay, 538884, please repeat your question. I'm answering the questions only from the Q&A section. Please do not put them in the chat box. Lime water and honey is very good for belly fat. Can we eat eggs with yolk or only one egg white? You can eat one egg with yolk 3 times a week. Roti can be made of wheat. Ravi Prakash, I don't know whether it is the same Ravi Prakash from our hub, but if your question is trying to tell me about, you know, jowar and all that, that causes belly bloat. Can you explain more about mindset? No, this is— this session is not about mindset. You spoke about rice and vegetables. Just answer the question. Is dumbbells— can we use resistance band instead? Monica, you can use dumbbells or you can use resistance bands, or you can also use water bottles. Can one work out with a tennis elbow in one arm? Yes. But I should know about it when you join the hub and you let me know what specific problems you have. I help you out. Does replacing sugar with jaggery help? No, little bit. Coconut sugar is good but it's very expensive. Daily, how will be workout schedule? So every day I will be sending you a WhatsApp message. Some of you must have already joined Every day I'll be sending you hearty congratulations. A lot of you have already joined and there's 1 minute left. So let— can you all stop putting the chats in the chat box? There is the link. This is last 1 minute. So those of you who are at the edge, I want you to know that go jump in. Are millets good instead of rice? Yes. Water retention— this is not a topic on water retention. Should you be eating carbs at night? Little bit, no problem. Jawa roti is okay? No. Please ask only one question. Back pain while doing it, what is the cause? By Shavi, your back pain is because of weak back muscles. You need to do the back strengthening workout from my hub. Uh, can diabetes people eat sugar? This is not a subject of diabetes, so I can't answer that. Green tea, very good. Yes. You can eat 3 meals a day. I can't— it's not a workshop on hair fall. Okay, Harshi has a meniscus tear in that— in one knee. Okay, and I will— I can help you with upper body exercises. So I want you to know that if you have any other questions related to— any other questions related to the workout and the workout library that I'm sharing with you, please ask those questions. Otherwise, time is up, 10 minutes are over, and I've already shot my time over 5 minutes. So at the outset, I'd like to thank each and every one of you for jumping in and for taking this beautiful opportunity to walk with me. For those of you. Oh, Maya, thank you so much for coming in. Welcome. Love you too, Chandra. Is intermittent fasting good? I have no opinion about it because I don't do it. No, hair fall does not happen because of workout. If you want to see my hair, I've got like super long hair. You can check it out. My hair is this long, is really nearly up to my waist. So hair and workout has nothing to do, so don't bother. Exercises for belly fat, go and buy my program. This is the last chance. I'm clicking on this link and within 2 minutes I'll be closing this webinar. I'd like to thank each and every one of you for being here, and I will be doing such similar webinars every Saturday in the morning at 11 o'clock. Not on a Sunday. I missed yesterday. I had a lot of family commitments, so I could not do that. So every Saturday morning, I'm going to be committed to doing a webinar at 11 o'clock. So stay tuned, and I'll see you soon. Thank you and bye-bye.