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Complete Weight Loss Guide for ALL | Fitness Podcast - Shivohaam with GunjanShouts
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- เผยแพร่เมื่อ 16 ส.ค. 2024
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Connect with me on Instagram: / gunjanshouts
Welcome to another insightful episode of the Gunjan Talks podcast, where we sit down with SHIVOHAAM BHATT, one of India's foremost functional fitness trainers. He is the trainer behind Ranbir Kapoor's muscular look in the movie "Animal," Amitabh Bachchan's fitness, Amir Khan's muscular physique in Dhoom 3, and Jacqueline Fernandez's lean physique.
In this podcast, you'll learn his advice on fitness topics like weight gain vs. weight loss, balancing fitness with a busy life, staying motivated, workout routines, gym vs. home workouts, exercise timing, supplements, protein powders, vegetarian protein sources, soy's effects on men's health, and cheat meals.
Sit back and learn practical tips to achieve your fitness goals through this podcast!
Shivohaam's TH-cam channel : / @shivohaamvrinddaofficial
Instagram Handle : www.instagram....
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TIME STAMPS:
0:00 - Precap
1:09 - Introduction
03:49 - What’s the difference between Weight Gain and Weight Loss Beyond Calories?
14:03 - How did Shivoham transform Ranbir Kapoor for the movie "Animal"?
22:56 - Is it possible to achieve a good physique while balancing career and family responsibilities?
25:41 - How to stay consistent, motivated, and patient while building their physique despite slow results?
31:17 - Shivoham’s advices for the beginners
36:41 - How many rest days per week should a beginner include in their gym routine?
47:05 - Are open gyms in public parks effective in promoting health and fitness?
50:25 - Gym vs Home Workout: Which is a better option for someone unable to go gym regularly?
54:08 - Morning vs evening workout: which is better for overall health?
1:01:47 - What's the best exercise for weight loss: cardio or strength training?
1:17:15 - Shivoham’s thoughts on the effectiveness and safety of supplements?
1:24:53 - What types of food are best for providing energy before a workout?
1:31:32 - His opinion on protein powder and the controversies on it
1:43:58 - How can vegetarians ensure they complete their protein intake?
1:45:59 - Is it okay to eat a lot while exercising regularly just to maintain physique?
1:46:59 - Can excessive soy intake raise estrogen levels in men and cause gynecomastia?
1:49:16 - His opinion on the concept of cheat/treat meals
1:55:55 - Jacqueline Fernandez's fitness Secret: genetics or other factors?
1:58:30 - After reducing body fat, should someone focus on cardio or shift to resistance training?
2:00:18 - When should someone change their daily exercise routine?
2:04:37 - Training Mr. Amitabh Bachchan and tips for senior citizens.
2:09:58 - Rapid Fire
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DISCLAIMER:
All information provided on this channel is furnished strictly for educational and entertainment purposes only. Through my videos I share my personal experience and learnings through my weight loss journey.
I am a certified ACE Health Coach and have also completed INFS Nutrition and Fitness course to expand my knowledge on the topic. However, no information shared in the videos is to be taken as medical or other health advice pertaining to any individual's specific health or medical condition.
Please consult your healthcare professional before participating in or acting on any recommendation found in content provided on this channel.
Diet plans shared under my transformation program are designed by my team of expert, qualified nutritionists.
All the products and brands I recommend in my videos are first used/ experienced by me, whether it works for you in the same way or not will solely be your responsibility.
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WOW!! What a detailed information especially for beginners!!
Glad you found is useful! :)
Mam aapka diet plan paid lena h PlZ help me
@@GunjanShoutsbut aaap apna mundi km hilaya kro
Mam i workout 50 minute an morning and 30 minute an night. Can you tell me night workout is good or bad plz please please mam i really want to know @@GunjanShouts
I work for 9 hours, traveling 3 hours, I still workout 4 days a week ..
Amazing Podcast for Fitness Learning
Warm Up - 5-7 Mins
Activation - 5 Mins
Functional - 15 Mins - This is something new which I learnt today
Weights / Strength - 15 Mins
Cool Down Breath - 2 Mins (Pay gratitude towards everyone)
Total - 50 Mins - 60 Mins including rest
Hack/Bonus - from Gunjan - Meditation after gym for 10-15 mins - Again new thing which i learnt today
Weekly Workout Plan
Day 1: Upper Body
Warm Up (5-7 mins)
Jumping jacks
Arm circles
Light jogging in place
Activation (5 mins)
Shoulder taps
Scapular push-ups
Banded pull-aparts
Functional (15 mins)
Push-ups
TRX rows
Medicine ball slams
Weights / Strength (15 mins)
Bench press
Dumbbell shoulder press
Bicep curls
Day 2: Lower Body
Warm Up (5-7 mins)
High knees
Butt kicks
Dynamic leg swings
Activation (5 mins)
Glute bridges
Clamshells
Monster walks with resistance band
Functional (15 mins)
Walking lunges
Step-ups
Box jumps
Weights / Strength (15 mins)
Squats
Deadlifts
Calf raises
Day 3: Core & Cardio
Warm Up (5-7 mins)
Jump rope
Torso twists
Side shuffles
Activation (5 mins)
Plank holds
Dead bugs
Bird dogs
Functional (15 mins)
Russian twists
Mountain climbers
Hanging leg raises
Weights / Strength (15 mins)
Weighted sit-ups
Cable woodchoppers
Dumbbell side bends
Day 4: Full Body
Warm Up (5-7 mins)
Arm swings
Leg swings
Light jogging
Activation (5 mins)
Jump squats
Inchworms
Resistance band rows
Functional (15 mins)
Burpees
Kettlebell swings
TRX rows
Weights / Strength (15 mins)
Clean and press
Thrusters
Weighted lunges
Day 5: Mobility & Recovery
Warm Up (5-7 mins)
Gentle yoga flow
Deep breathing exercises
Activation (5 mins)
Foam rolling
Dynamic stretching
Functional (15 mins)
Mobility drills
Balance exercises
Stability ball exercises
Weights / Strength (15 mins)
Light resistance band work
Bodyweight exercises
Light dumbbell exercises
Day 6: Cardio & Conditioning
Warm Up (5-7 mins)
Brisk walking
Arm circles
Leg swings
Activation (5 mins)
High knees
Butt kicks
Jumping jacks
Functional (15 mins)
HIIT circuit (30 seconds on, 30 seconds off)
Jump squats
Push-ups
Bicycle crunches
Weights / Strength (15 mins)
Light to moderate weights focusing on form
Kettlebell exercises
Dumbbell exercises
Day 7: Rest or Active Recovery
Options:
Gentle yoga
Light stretching
Leisurely walk or swim
Nice workout plan!
Ruko brother isko copy kar leta huuu kaam aayega
Copy nahi ho raha
@@dhruvaahir555 screen shot lele aur Jake Google scan me dal ke copy karle
Take screen shot bro
I watched it for 35 mins now, paused for sometime. Will continue to watch this again.
Hindi me hota to or jayda samjh me aata fir bhi jo aaya hai samjh me bada kamal ka hai ❤
He is not just a great trainer he's a great human being too! I messaged him on Instagram about my Personal health and excercise and he took time to answer all my question.... such a sweet guy❤
I'm glad you made this video, it reminds me of my transformation from a nobody to good home, honest wife, $75k biweekly and a good daughter full of love ❤️❤
Pĺ
Behenji aap bhatak gaye ho.
Aaj tak sirtf Web Series bringe watch ki thi, ye pehla aisa podcast hai jo lagatar 30 minutes ke break par watch kiya hai....Thanks for this most valuable podcast..🙏
These videos are not meant to be made smaller...It would break momentum and split information, people who misses out on multiple short videos will have half information. This is such an informative podcast, more importantly an educative discussion. We need more such content to reach out to people who are trying out fad lifestyles thinking they are heading towards transformation. Thanks Gunjan and Thanks Shivohaam!
Lambi thi interview par poori dekhi
Very informative
Bahut se myth solve ho jate hai
❤❤
Thank you aunty. You rock!
Best podcast ever on this subject!!
The main thing is dt how calmly he explains everything...He is so calm.
I am thankful to you for inviting him as your guest. Initially I was listening with one A4 size paper in hand, just in case if i find anything interesting to note. Eventually, I have filled 8 pages. My notes look more like transcript of this podcast. Mind blowing information and loved the way he spoke. Please invite him again for part 2
Thank god!! I always used to think 21 days kaisey wajan kam karte hain. Please time aur duration sabhi weight loss mei bataaya karo. It keeps up the motivation
I have worked in fitness and spiritual world for decade. I can agree that meditation goes deeper when we are balanced in our mind body and soul. Great talk. Thanks
Great podcast...u touched almost all the topic related training, diet, supplements n so many....u both did great 👍
Such a Wonderfull Podcast on Fitness ever ❤❤ Best Fitness Trainer ❤❤
*Day 1:* Upper Body Push (Chest, Shoulder, Triceps)
*Day 2:* Upper Body Pull (Back, Bicep, Traps)
*Day 3:* Lower Body (Legs)
Repeat the same for rest of the days and take 1 or 2 days off.
---------------------------------------------
- *Warm Up - 5 to 7 Mins*
- *Activation / Mobility - 5 Mins* (Depends on whichever muscle you are targeting to train on that day. Usually engage 2 Upper Body and 2 Lower Body Muscles.)
- *Functional Training - 12 to 15 Mins* (Focus on form and the intensity of the workout.)
- *Strength Training - 12 to 15 Mins* (3 Rounds - 40 Sec of Work & 20 Sec of Rest, Every round tries to increase the weight, Doesn't matter if the reps are going down, focus on the weight and keep breathing correctly.)
- *Core Training - 5 to 6 Mins* (Upper Abs & Lower Abs)
- *Breathing / Streching - 2 to 5 Mins* (Cool down, try not to lie down & focus on breathing.)
- *Cardio* - (If time allows or if there's a need then you can do other time later in a day.)
- *Circuit Training* -
---------------------------------------------
**You can do functional & weight training on alternative days if time doesn't allow you to accommodate in a single day workout.*
**Try to engage your core in every exercise.*
**Feel the muscle during every training.*
**Form - Consistency - Intensity*
**One Breath - One Repetition*
**Exert - Exhale*
Absolute 360 degree guidance to be followed with ur eyes closed ❤
Thank you so much for making this Podcast.
This podcast is One of the best knowledgeable podcast related to body building i have ever seen !
Fun Fact: He's Ramdayal from Kal Ho Na Ho
Whattttt??????? 😮
@@nidhighai8228 yea you can google him 🤣
😂
A very spiritually grounded gym trainer ❤️❤️Great and rare combination. Gratitude🙏
Wow!!! What a broadcast...No words to explain how beneficial it is for people like me.... Thanks Gunjan from bottom of my heart...Really Awesome...Dil Khush kar deeta❤
What an amazing podcast! 😍
Mr. Frankie Ramdayal of "kal ho na ho" in the house 😀😀 Very informative podcast indeed !!
I am a gym lover,,,, very useful video and information....Thank you ❤
Love from Bangladesh ❤️🇧🇩
great video, thanks for bringing him to the podcast, really got some good informations...... 1 suggestion -
"Give the person in front a chance to speak properly. Don’t interrupt them repeatedly; wait a bit, let them finish their point, and then you can say something." , thank you👍
Really appreciate ur work gunjan mam.....so informative and simplified interview......love to c more of such informative videos....sir is also very cool and calm...
What a fantastic video,fully packed with practical knowledge ,thanks
This episode shall help v all the Actors and all. The right man for the right work to be interviewed by the Channel
OM SAINN RAM🙏 The Old too need exercise
Wow!!! So informative- love this podcast. Mr. Shivoham has so much knowledge on topic. Thoroughly enjoyed listening to him speak ❤
I really loved this video!!
As a Fitness Coach myself, I absolutely loved this podcast. Please bring more such personalities on your podcast. Thank you so much for this amazing one ❤
Boring and Awesomeness are corelated. The tedious process of anything is boring but the result gives that awesomeness. People are not investing in their patience but the goal. Goal is fine but investing in patience is the key to push that daily hustle.
Thnks for giving us this valuable information 👌
GUNJAN AP IS PODCAST MA BUTH ZAYDA EXCITED AUR NERVOUS LAGA RAHI HA THIS IS MY OPINION
See around one hour and see her body language where she chew her lips 👄😂😂😂 u know what I mean
00:03 भूमिकाओं के लिए रणबीर का वजन बढ़ाने का सफर
02:30 वजन बढ़ाने और वजन घटाने की मूल बातें समझना
07:34 प्रभावी वजन घटाने के लिए शरीर की वसा कम करने पर ध्यान दें।
10:13 शारीरिक वसा विश्लेषण मशीनों की सटीकता
15:24 लगातार भार प्रशिक्षण के माध्यम से मांसपेशियों की परिपक्वता प्राप्त करना।
17:43 शरीर परिवर्तन के लिए सही प्रकार के वर्कआउट में समय और प्रयास लगाएं
22:02 व्यस्त जीवन और कार्य प्रतिबद्धताओं के बावजूद एक अच्छा शरीर बनाए रखना।
24:13 दीर्घकालिक फिटनेस परिणामों के लिए निरंतरता और धैर्य महत्वपूर्ण हैं।
28:31 फिटनेस लक्ष्यों को प्राप्त करने के लिए निरंतरता और संरचित दृष्टिकोण महत्वपूर्ण हैं।
30:45 प्रभावी वजन घटाने के लिए पेशेवर मार्गदर्शन आवश्यक है।
35:04 वर्कआउट की आदतों में निरंतरता सफलता की कुंजी है
37:24 मांसपेशियों की रिकवरी और वृद्धि के लिए पोषण और आराम का महत्व
41:51 व्यायाम की नियमितता से प्रेरणा और विश्राम मिलता है
44:18 स्वास्थ्य के लिए वेट ट्रेनिंग का महत्व
49:20 घरेलू कसरत और सामुदायिक फिटनेस क्षेत्रों के लाभ
51:39 वर्कआउट की आदतों में निरंतरता महत्वपूर्ण है।
56:11 वर्कआउट के बाद नींद का महत्व
58:22 फिटनेस के लिए छोटे-छोटे कदमों से शुरुआत करें
1:02:22 वार्म अप और एक्टिवेशन व्यायाम का महत्व
1:04:30 कार्यात्मक वर्कआउट और वसा के टूटने में एड्रेनालाईन की भूमिका
1:09:12 शक्ति प्रशिक्षण के दौरान उचित श्वास का महत्व
1:11:12 कोर्टिसोल के स्तर को कम करने के लिए कूलडाउन महत्वपूर्ण है
1:15:18 ध्यान से कसरत का अनुभव बढ़ता है
1:17:35 प्री-वर्कआउट सप्लीमेंट्स का महत्व
1:21:53 प्रशिक्षण में इलेक्ट्रोलाइट्स का महत्व
1:24:12 विभिन्न तीव्रता स्तरों के लिए पूर्व-कसरत पोषण
1:28:31 वर्कआउट के बाद प्रोटीन शेक लेने का समय
1:30:29 प्रोटीन शेक का महत्व और इसके लाभ
1:35:08 अपने लक्ष्यों के लिए सही प्रोटीन का चयन करें
1:37:17 विभिन्न प्रकार के प्रोटीन उपलब्ध हैं और एलर्जी वाले लोगों के लिए विकल्प उपलब्ध हैं।
1:41:58 भार प्रशिक्षण परिवर्तन के लिए सबसे बड़ी प्रेरणा है।
1:44:00 वजन घटाने के लिए शाकाहारी प्रोटीन संतुलन
1:48:28 चयापचय और मानसिक स्वास्थ्य पर उपचारात्मक भोजन के प्रभाव को समझना
1:50:25 आहार और व्यायाम में मानव मनोविज्ञान को समझना महत्वपूर्ण है।
1:54:57 फिटनेस उद्योग में स्वच्छ भोजन और समर्पण का महत्व
1:57:04 कार्यात्मक प्रशिक्षण और भारोत्तोलन पर जोर
2:01:28 सभी फिटनेस स्तरों के लिए वर्कआउट में विविधता महत्वपूर्ण है
2:03:41 ग्राहकों को प्रेरित रखने के लिए उनकी गतिविधियों को सरल बनाएं
2:08:04 मांसपेशी फाइबर के लिए प्रशिक्षण का महत्व
2:10:20 व्यायाम करते समय मांसपेशियों की सक्रियता पर ध्यान दें
The only women I listen to after my mom .so informative videos
Okay, credit due where credit's due...
This is the first podcast of this host that I'm listening and I have to say, Gunjan you are a great host, you asked all the right questions, waited patiently for the response, asked all the perfect sub questions after their response.
It was perfect.
Definitely earned my subscription.
Kudos from a new fan ❤
I leaned one very good thing in entire video, that is no need to gulp your protein shake while doing your workout or immediately after that
Frankie from KAL ho na ho😍🔥
👍The Best Mentor.... Thanks for this video ang guidence
Wonderful....so detailed n valuable information....gr8 guy gr8 podcast....call him again pls
Truly helpful thank you so much for the podcast
Best interview on fitness n wellness....got lot of respect on him.
Thank you so much for Inviting such a wise person on your show. Which helps many viewers to update there knowledge. Secondly he not only knowledgeable but his wisdom speaks no artificial colors or flavors while speaking. So clamly humbly clearing all myth. I think he is a great Spritual guy reach a point of higher realm. The why he talks. Great journey of a boy of who play role of dj in kal ho na ho movie to fitness coach.
Thanx a lot once again.
Vijay R Kamblle.
Best podcast up till now🙌🏻💯
Thats called providing real value.
Informative. People don’t understand that losing weight and losing fat are 2 different things. Body re composition is best
Exactly! Measuring Body fat composition is the most appropriate approach.
How to burn belly fat I'm slim body but belly tell me what he summarize on belly
What a podcast. Loved it. Great job. Kudos 👏
Gunjan pls let the guest finished off his line .. smtimes you interrupt and some of the important words or information might be missed out which the guest was about to speak..
so it’s a humble request sweatheart 😊
Loved the content, well explained, thanks for such beautiful podcast, I would love to see more of such content and more videos for above 50 years for female health and exercise as beginners
2.18 Million 🇮🇳🇮🇳🕉🕉🕉🙏🙏🙏 Best Knowledge ❤❤❤🙏🙏🙏🙏🙏🙏🙏🙏
Just loved it. Purely informativr❤
Sir me 6 days of week weight training PPL karta hu or cardio ke liye six days of running karta hu 2 miles or Mera goal fitness model bana hai ye enough hai ki nahi 😢 pls reply
Very informative and quality of information I have absorbed nice Explanation I wonder how peaceful he is Explained great sir thank you for the podcast mam
Instagram Se Kon Kon Aaya H 💪🏻
Me
Sab Instagram se hi aye h bhai
😂 mein bhi
Koi nhi aya
😂me
Good information and honest person
Very useful informative 😊
❤Beautiful podcast.
Shivhomji you really amazing human
Thanks miss gunjan mere basics clear hoogay your a life saver
One of the most informative podcast I've seen 👍🏻👍🏻
Thank you so much 😊
Animal is worst movie but I really like your efforts and training !🖖
It was worth watching it 👍 Thank you Shivoham, Gunjun & team.
How positive minded he is
Best postcast good information ❤🙌
Extremely Insightful.
Thanks for doing this podcast Gunjan 👍
Amazing episode. I'm afraid I have to disagree with Shivohaam on one point - WOMEN NEED TO TRAIN DIFFERENTLY TO MEN. We need to train according to our menstrual cycle. This has been proven since 2016. I follow this training style at 50 Im stronger than most 25-year-olds.
Amazing, podcast! 💎
This podcast is actually very interesting ✨️
Expecting next one to be on skincare and nutrition
He is so well spoken and calm ❤🎉
Great podcast Didi 👍❤️❤️❤️❤️❤️
You're looking more beautiful and fitter as i am watching you from starting ❤
Each fitness enthusiast must watch this interview
I love to train my body parts in the gym 💪 Thank you ma'am for such a informative video. You are doing such a great job. Thank you so much 😊
Wonderful podcast with such an experienced person he is really an ocean of knowledge and what I like most about the podcast is that he just spoke practically about training, weightloss, myths and facts so clearly that any layman can understand all this
Thank you so much Gunjan for providing us such valuable information...
Regards
Shweta
Loved it ❤❤ enlightened !! Directional !!! Factual !!! Just Awesome 🙌
Nothing different said but schedule and dedication is important ❤
Amazing knowledge about health and Fitness from shubhum bhatt sir , 🙌 thank you 😊
Directly from TH-cam much needed information ❤
Great information by SHIVOHAAM BHATT Sir. Keep up @Gunjan and bring such more fitness trainer for podcast
Best podcast thank you for such detailed information
One of d best podcast
I get to learn a lot from whatever you do on your podcast, Sir explained it very well, thank you so much❤
Happy to hear that! 😊👍
Gunjan mam nice asking questions to celebrity 👌👍
Amazing interview and this has saved lot of myths I had. Special thanks to Shivoham as many of the coaches won’t disclose in detail which is around 2+ hrs.
Frankie from "Kal Ho Na Ho" has come a long way...Still feels like yesterday SRK was calling him Ramdayal !! & Delnaaz ji was just having a huge crush on him...#FeelingNostalgic
Dear Madam Podcast is Amezing..but please ( Podcast Thora Hindi Language me hota to ar acha hota ..)
Lovely Podcast 😊
Lots of myths busted ! Thank you Gunjan for such an informative video ... Shayad hi koi doubt reh gya hai ... Very nicely covered all the aspects of fitness whether it's a workout, diet or lifestyle ... Must watch video for everyone !
He is ram lal from Kal ho na ho 😅
Wowwwww ❤bhaut helpful podcast and very interesting ❤❤thankuuu so much ❤
I am so glad you found it useful. 😊
Amazing thanks and warm up must needed and protein for vegetarian.....many more 🎉
Bahut kuch sikhne ko mila gunjan mam thank you soo much. ❤ me ne pura video dekha bina skip kie hue sab se accha mujhe work out ka tarika samjhane ka laga bahut help full video he. Thank you again both you❤
Thank you mam for this podcast very knowledble.... 🔥👏👏🙌
Most welcome :)
Mam , you are a Great ! Thank you so much for all this thing's.
Mam,your videos are really very helpful and motivating.❤😊
Superb podcast, very informative and helpful. 🙌
Who find this very intresting ❤ vote here
Excellent podcast 👏 👌 👍. I think it would be fine if you discuss the role of insulin in weight training n cardio in some of your next podcast session.