Latest news with #RajGanpath
Hindustan Times
5 days ago
- Health
- Hindustan Times
Fitness coach shares 1 simple change to help you become leaner, stronger and healthier: ‘Secret lies in your plate'
In a world flooded with complicated diets, intense workout plans, and endless wellness advice, it's easy to feel overwhelmed when trying to get fit. Most of us think that transforming our bodies requires drastic changes, expensive programs, or hours at the gym. But what if the secret to getting leaner, stronger, and healthier is much simpler than we think? Fitness coach Raj Ganpath shared in his June 2 Instagram post one simple habit that can help you become leaner, stronger and healthier. (Also read: Fitness coach shares simple drink moms over 50 should have every morning for better health ) "What if I told you there is one simple change that will help you become leaner, stronger, and healthier all at once? Would you do it? But I should warn you, it's simple, yes, but not easy. It does require some patience and discipline. Are you ready?" says Raj in his post. A post shared by Raj Ganpath (@ He explains, "Now think about what you eat, think about your plate. What does it have? It has some vegetables, some starch, some protein, some fat, and some sugar. Let it all be there, but make this one tiny change: increase the amount of protein and vegetables and decrease the amount of sugar, starches, and fats." Explaining the reason behind this, he says, 'Sugars, starches, and fats are high in calories and low in nutrients, so they don't really nourish you. Protein and vegetables, on the other hand, are high in nutrients and low in calories, so they do nourish you. Also, they are extremely satiating, you feel fuller sooner, and as a result, you tend to not overeat. If you can maintain your activity and exercise levels, this will create a calorie deficit in your body, and that will force your body to lose weight. But where will this weight come from, fat? Muscle? Water? Where?' 'Now, because you are eating a lot of protein, the chances of this weight coming from muscle are very low. So, you will end up losing a good amount of fat. But not just that, because you are not consuming too many starches and sugars, your body does not have a reason to retain too much water. So, you will lose water, you will be less bloated, and as a result of this, you will become leaner,' says Raj. He adds, 'And if you can continue doing your exercise and strength work, you will become stronger. And because you are eating a lot of vegetables, a lot of protein, which means a lot of nutrients and not too many calories, you will become healthier.' Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Hindustan Times
26-05-2025
- Health
- Hindustan Times
In your 50s? Fitness coach shares 5 simple things you should start doing today to stay fit, active and healthy
Turning 55 is a milestone, but it doesn't mean slowing down, in fact, it's the perfect time to prioritise your health and well-being. As our bodies evolve with age, so do our fitness needs. Fitness coach Raj Ganpath often shares insights related to health and wellness with his Insta family. In his April 11 post, he reveals five things people aged 55 and above should do to stay fit, active, and healthy. (Also read: Suriya shares his diet and fitness secrets for impressive six-pack abs at 49 in Kanguva: 'I followed a 100-day plan' ) A post shared by Raj Ganpath (@ "It's the simplest and most effective activity there is, extremely low-risk and accessible to nearly everyone," says Raj. Whether it's 30, 45, or 60 minutes, the exact duration matters less than consistency. The key is to make walking a regular part of your daily routine. "As you get older, you're not building new muscle, but maintaining existing muscle becomes crucial for preserving quality of life and protein is absolutely necessary for that," Raj explains. He recommends aiming for 1 to 1.5 grams of protein per kilogram of body weight daily. However, start slowly and build up over time instead of making drastic changes overnight. Raj encourages beginners to give strength training a try. "You don't need to lift heavy weights; simple bodyweight exercises at home can effectively stimulate your muscles," he advises. "It might feel intimidating at first, but it's worth considering seriously." "As your responsibilities decrease with age, your free time increases. It's easy to become physically and mentally idle," Raj points out. He recommends picking up a hobby or activity that challenges you, engages your mind, and keeps you moving. The most important mindset shift? Let go of the belief that it's too late to start. "There's still so much life left to live. You can enjoy it fully if you stay healthy. Start today, there's no better time," says Raj. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
NDTV
29-04-2025
- Health
- NDTV
Video: Fitness Coach Reveals Simple Habits That Actually Work For Weight Loss
When it comes to weight loss, it's easy to get caught up in the latest fad diets and workout trends. However, fitness coach Raj Ganpath emphasizes the importance of keeping things simple to sustain the process. According to Raj, consistency is key, and with a straightforward approach, one can see improvements in their fitness levels within three months. View this post on Instagram A post shared by Raj Ganpath (@ Walk as Much as You Can Raj encourages individuals to develop a "greed for walking," aiming to stay active and prevent a sedentary lifestyle. Walking is considered the foundation of fitness, and even 10 minutes a day can burn 40 calories. Balance Exercise with Strength and Endurance Training Raj recommends dividing exercise into two categories: strength training for toning muscles and endurance training for burning calories. Aim for 2-3 days of strength training and 2-3 days of endurance training, focusing on stimulating muscles and getting your heart rate up. Maximise Lean Protein and Vegetables in Every Meal A balanced diet is crucial, with lean protein and vegetables making up the bulk of every meal. Lean protein helps build muscles, while veggies provide essential nutrients like antioxidants, vitamins, and fibers. Minimise Sweet and Fried Food, Optimise Starch Consumption Cutting back on sweet and fried foods is essential, but complete elimination isn't necessary. Additionally, optimize starch consumption based on activity level, as starch provides energy without nutrients. Don't Overeat, Get Adequate Sleep Overeating can hinder weight loss progress, so aim for a moderate calorie deficit diet. Adequate sleep is also crucial, with the amount of sleep varying from person to person. Aim for enough sleep to feel refreshed the next day.
Hindustan Times
23-04-2025
- Health
- Hindustan Times
Fitness coach shares 4 effective strength training tips for older adults for better results
Strength training isn't solely for younger gym goers; seniors also benefit from it. Whether it is muscle strength, better agility, or smooth joint health, the benefits help older adults gain a sense of independence with better health and take better control of their lives. But it's also important to understand that older adults may not be able to train the same way as younger people, and that's completely okay. Bodies change with age, and even fitness goals need to be modified. Fitness coach Raj Ganpath took to Instagram on April 22 to share four simple hacks that help modify strength training for older adults. A post shared by Raj Ganpath (@ ALSO READ: Weightlifting helps improve brain health, muscle strength in adults over 55 He shared these 4 tips that ease strength training for older adults: Strength training, especially for seniors, isn't about pushing things to the extreme like their younger counterparts; it's about maintenance and staying in control by working with lower, more manageable loads. He said, 'Ideally you want to keep both of these things on the lower When you work with loads that are low to moderate, manageable and when you move at speeds that are under your control you can target stimulate and strengthen the right muscles without risking injury and this is very important because as you get older the cost of an injury, the burden of an injury is quite high.' A quick warm-up is essential as you get started with a strength training routine. It, in a way, helps you prep your muscles and get your joints moving. This reduces the risk of injury. Raj revealed, 'Because as you get older, your synovial fluid, which is basically the lubricant in your joint changes in composition and reduces in volume, as a result of this, you find it harder to move. It is not easy to move, and it also doesn't feel too safe, so ideally, spend 10 to 15 minutes mobilising your joints before you start strength training and 10 to 15 minutes stretching your muscles after you finish strength training.' Strength training may have a wide variety of intense routines, but as a senior, sticking to the basics is the most effective approach. Raj added, 'Number three, stick to the basics, you don't have to do anything crazy. Simple movements like the squat, plank, lunge, push-up, row, curl, carries, these moves will give you everything you need you don't have to anything extreme in order to get stronger. Remember you are trying to stimulate and strengthen your muscles, not trying to prove anything to anyone.' The goal of any workout is to see results. But the real progress can be measured by how your daily life feels, from more energy to better agility. The true goal isn't about getting jacked but making your life easier with good health. Real progress can be measured through every day tasks, like climbing stairs. Raj elaborated, 'And finally, number four, look for results in your daily life and not just inside the gym. The reason your strength training is to improve the quality of life so you can feel better. Are you feeling stronger, are you feeling better, more energetic? Based on the answers to these questions, you can vary the variables in your training, but always remember the focus is to look feel and function better, not just in the gym but in everyday life.' Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition. ALSO READ: Fat loss coach shares 7 strength training tips that can help you build muscle and lose weight at the same time
