บทถอดความฉบับเต็มของ Usha Patel

a full day of carbs and things like that, 73 00:04:59.519 --> 00:05:01.720 I do my strength training. I'm home by eight thirty, 74 00:05:01.759 --> 00:05:05.040 I eat my dinner, and then I try to hit 75 00:05:05.160 --> 00:05:08.639 bad by about nine thirty. So that's pretty one day. 76 00:05:08.959 --> 00:05:11.120 And I can only do this because all the kids 77 00:05:11.120 --> 00:05:12.839 are out of the house. I'm not having to come 78 00:05:12.839 --> 00:05:14.680 home and make dinner and all of that. You know, 79 00:05:14.720 --> 00:05:17.439 all my meals are prepped for my husband and I 80 00:05:18.279 --> 00:05:20.439 for about four or five days. That's what I did 81 00:05:20.519 --> 00:05:23.399 this Sunday today, this morning, I prepped all my meals. 82 00:05:23.720 --> 00:05:24.839 Well, that's fantastic. 83 00:05:25.480 --> 00:05:28.480 And you talked about discipline and you know, having a 84 00:05:28.560 --> 00:05:30.240 method to the madness, and I think you kind of 85 00:05:30.279 --> 00:05:32.959 described a little bit bit that already with what you 86 00:05:33.079 --> 00:05:37.120 just shared that I mean, it's it takes discipline and 87 00:05:37.199 --> 00:05:39.759 routine to kind of keep that going, right, But like 88 00:05:39.800 --> 00:05:43.199 you said, it can become a habit. What I'm curious about, 89 00:05:43.199 --> 00:05:44.600 so the kids are out of the house. I mean 90 00:05:44.720 --> 00:05:45.920 you don't have kids at home. 91 00:05:46.800 --> 00:05:50.480 Yeah, my youngest one left exactly three years ago when 92 00:05:50.519 --> 00:05:52.600 I started bodybuilding. 93 00:05:52.560 --> 00:05:53.800 While you started three years ago. 94 00:05:53.879 --> 00:05:57.480 Hold on, I started three years ago. I had no muscle. 95 00:05:57.920 --> 00:06:00.360 I had like just a regular amount of muscle, like 96 00:06:00.439 --> 00:06:04.720 any Indian girl, you see. And I started this whole 97 00:06:04.800 --> 00:06:08.279 journey when the last kid out of my three left 98 00:06:08.279 --> 00:06:09.879 to college. So, just to give you an idea, my 99 00:06:09.920 --> 00:06:12.600 older one is close to twenty nine. I have a 100 00:06:12.639 --> 00:06:16.399 middle one that's twenty seven. And Sean, my youngest, is 101 00:06:16.439 --> 00:06:20.199 now twenty one. He is off to college. And as 102 00:06:20.199 --> 00:06:23.399 soon as he left, he's actually a competitive powerlifter. So 103 00:06:24.000 --> 00:06:25.839 I make his meals for him and I send it 104 00:06:25.879 --> 00:06:29.839 to USC. Like today, I made his entire all his 105 00:06:30.040 --> 00:06:32.199 beef and rice and all of that for the week, 106 00:06:32.240 --> 00:06:36.079 and I'm sending it over to him. So but as 107 00:06:36.120 --> 00:06:39.279 soon as he left. You know, it's a selfish sport, right. 108 00:06:39.319 --> 00:06:41.560 It's my schedule is really tight. I don't have a 109 00:06:41.600 --> 00:06:44.959 lot of discretionary time. I'll fit in

here and there 110 00:06:45.079 --> 00:06:47.279 a couple of social outings, which I don't like to 111 00:06:47.319 --> 00:06:49.519 do during the week anyways, but you know, you have 112 00:06:49.560 --> 00:06:57.160 to accommodate sometimes, and that's that's like my day in 113 00:06:57.199 --> 00:06:57.800 a nutshell. 114 00:06:58.399 --> 00:07:02.480 Well, I mean, it's that's what your focus is, and 115 00:07:02.519 --> 00:07:06.240 I think that that's where you probably spend most of 116 00:07:06.240 --> 00:07:07.759 your time to keep that discipline in order to be 117 00:07:07.800 --> 00:07:10.199 able to compete and perform. If you're a professional athlete, 118 00:07:10.959 --> 00:07:13.399 just like anybody would. I'm assuming and you can correct 119 00:07:13.439 --> 00:07:15.000 me if I'm wrong. Look, if you're a swimmer or 120 00:07:15.079 --> 00:07:18.399 if you're an athlete running, you've got to put in 121 00:07:18.439 --> 00:07:21.120 the hours and you've got to get enough sleep in 122 00:07:21.199 --> 00:07:24.720 order to be able to then perform when. 123 00:07:23.959 --> 00:07:24.800 It's crunch time. 124 00:07:25.079 --> 00:07:27.160 But have you done that prep and just show up 125 00:07:27.199 --> 00:07:29.639 and think, well, actually today I'll just kind of hang 126 00:07:29.680 --> 00:07:31.639 out and go out till two in the. 127 00:07:31.560 --> 00:07:33.759 Morning and then come back and maybe I'll figure this out. 128 00:07:34.920 --> 00:07:38.759 I'm sure that doesn't quite the other You'll be you know, 129 00:07:38.759 --> 00:07:41.360 the competition will take over like they'll they'll. 130 00:07:40.920 --> 00:07:43.959 Be exactly and you'll you know, you're competing into everybody 131 00:07:43.959 --> 00:07:48.439 that's doing it, and most people actually compete with on stage, 132 00:07:48.959 --> 00:07:51.600 they're in the fitness industry, like they own gyms or 133 00:07:51.639 --> 00:07:55.000 their fitness trainers as their job, right, so they have 134 00:07:55.079 --> 00:07:58.199 a little more flexibility. I just have to be extremely 135 00:07:58.240 --> 00:08:01.720 regimented because I don't have a lot of time. I 136 00:08:01.720 --> 00:08:04.800 have to be extremely efficient. When I'm in the gym, 137 00:08:05.000 --> 00:08:07.199 I'm in there for an hour and ten minutes. I 138 00:08:07.879 --> 00:08:17.879 lift intensely, I you know, lift heavy, and you try 139 00:08:17.920 --> 00:08:21.399 to make the most efficient workout out of the time 140 00:08:21.439 --> 00:08:23.519 you have, and then you have to come home and sleep, 141 00:08:23.600 --> 00:08:24.160 you know, sleeping. 142 00:08:24.519 --> 00:08:24.959 Absolutely. 143 00:08:25.439 --> 00:08:29.639 Recovery, especially when you're in your fifties. Recovery is critical. 144 00:08:30.120 --> 00:08:32.360 Absolutely, And that's what I want want to come on 145 00:08:32.440 --> 00:08:36.000 to u Usha is like, listen, we met and I 146 00:08:36.159 -->

00:08:38.720 was saying that you know, there's there's not there's it's 147 00:08:38.759 --> 00:08:41.559 inspiring just somebody in their fifties, a female in their fifties. 148 00:08:41.559 --> 00:08:44.559 But let alone, that's one piece of it. And then 149 00:08:44.600 --> 00:08:47.840 also the fact that you are South Asian Indian background. 150 00:08:48.279 --> 00:08:51.000 I don't see that happened too many of them, not 151 00:08:51.080 --> 00:08:54.600 just women but men. Even it doesn't happen very often. 152 00:08:54.679 --> 00:08:59.120 We you know, we we're we're looking after yourself. Your 153 00:08:59.120 --> 00:09:01.279 body's a typical diet that you have in a South 154 00:09:01.279 --> 00:09:04.799 Asian diet isn't actually conducive to keeping very lean and fit. 155 00:09:04.879 --> 00:09:06.919 Now if you're in Japan, it's a little different story 156 00:09:07.240 --> 00:09:10.639 in certain places where you know, and especially here living 157 00:09:10.679 --> 00:09:15.039 in the US, where people don't walk very much, especially and. 158 00:09:14.960 --> 00:09:18.080 Our genes work against us. Our South Asian gens are 159 00:09:18.080 --> 00:09:22.039 not you know, we're not gifted with that genetic makeup, right. 160 00:09:22.159 --> 00:09:24.320 We have to kind of work a little bit harder 161 00:09:25.559 --> 00:09:29.159 than somebody and other ethnicity, for example, just to be 162 00:09:29.200 --> 00:09:33.919 able to build that muscle. I'm actually raised South Indian, 163 00:09:34.440 --> 00:09:38.240 like Brahmin. I'm South Indian Brahm and rice eating, you know, 164 00:09:39.919 --> 00:09:44.399 and I was plant based till about three years ago 165 00:09:44.679 --> 00:09:47.600 when I realized, oh my gosh, diet is so important. 166 00:09:48.720 --> 00:09:52.159 I won't be able to do the sport being a 167 00:09:52.240 --> 00:09:55.799 plant based. I mean, you have one out of you know, 168 00:09:56.000 --> 00:09:58.720 one or two out of one hundred athletes are gifted 169 00:09:58.840 --> 00:10:02.080 enough and they're general younger to be able to do this. 170 00:10:03.399 --> 00:10:06.840 Like on an Indian diet, you know, there's eating doll 171 00:10:06.919 --> 00:10:10.600 and rice, which is a really good meal. It's nutritious, 172 00:10:10.879 --> 00:10:12.879 but it's not going to get you to change your 173 00:10:12.879 --> 00:10:15.840 phys come. I guarantee you. 174 00:10:15.240 --> 00:10:19.600 No, especially if you know, because there's that's a lot 175 00:10:19.600 --> 00:10:23.240 of carbs as well as Yeah, that's approtein and dollin, right, 176 00:10:23.240 --> 00:10:24.679 So I mean, that's what I'm saying, like, it's very 177 00:10:24.759 --> 00:10:26.200 rare to be able to have that and post. If 178 00:10:26.200 --> 00:10:28.879 you're younger, you can get away with it, but when 179 00:10:28.919 --> 00:10:29.720 you're older, it's a. 180 00:10:29.720 --> 00:10:31.480 Completely different process. 181 00:10:31.600 --> 00:10:33.519 But I'm curious, let's go back a little bit here, 182 00:10:33.759 --> 00:10:36.480 because you know, fine, you've been doing this for three. 183 00:10:36.399 --> 00:10:37.440 Years and you look amazing. 184 00:10:38.320 --> 00:10:40.320 You know you obviously we can see that from the 185 00:10:40.320 --> 00:10:43.799 people who don't follow you, but it's on your Instagram. 186 00:10:43.799 --> 00:10:45.759 You can see your pictures and you're sharing that. 187 00:10:45.759 --> 00:10:49.080 But you're inspiring others, hopefully who were then sort of saying, oh, wow, 188 00:10:49.279 --> 00:10:52.519 she can she can do this. I can do it potentially, 189 00:10:52.799 --> 00:10:54.559 and then if she can do it in the fifties, 190 00:10:54.600 --> 00:10:56.679 well maybe I can do it in my fifties. And 191 00:10:56.679 --> 00:10:58.960 maybe now I have the time that I didn't have before, 192 00:10:59.399 --> 00:11:01.480 et cetera, et cetera. And so maybe it is a 193 00:11:01.519 --> 00:11:03.919 time factor, because I do think some of the people 194 00:11:04.000 --> 00:11:09.080 nowadays in general, aside from ethnicities, men or women, you're 195 00:11:09.080 --> 00:11:12.080 starting to see a lot of people now that are 196 00:11:12.120 --> 00:11:15.000 older able to look after themselves a little bit more, 197 00:11:15.000 --> 00:11:16.759 maybe thinking Okay, well I was not as fit in 198 00:11:16.759 --> 00:11:19.039 my twenties even thirties, but guess what now in my 199 00:11:19.080 --> 00:11:21.559 forties fifties, I'm actually able to go to the gym, 200 00:11:21.600 --> 00:11:23.639 and I'm really going to focus on myself, which is, 201 00:11:24.080 --> 00:11:26.679 you know, it's interesting, but I want to know how 202 00:11:26.720 --> 00:11:29.039 you got into it, like what made you like well 203 00:11:29.559 --> 00:11:29.919 to get a. 204 00:11:30.000 --> 00:11:31.639 Fitness another thing to sort of say, I'm going to 205 00:11:31.679 --> 00:11:32.399 be a bodybuilder. 206 00:11:34.039 --> 00:11:37.240 I've always been fascinated with bodybuilders. You know, Arnold's been 207 00:11:37.279 --> 00:11:40.200 my idol since I was eighteen years old, so it's 208 00:11:40.240 --> 00:11:45.720 always something that I admire, right, But I've been a 209 00:11:45.759 --> 00:11:49.120 pretty much an endurance athlete most of my life, So 210 00:11:49.200 --> 00:11:53.679 I I've always been athletic, Okay, from the beginning. I 211 00:11:53.720 --> 00:11:58.399 play a lot of sports and even in college, but 212 00:11:58.480 --> 00:12:02.080 I've been a triathlete for upwards of ten years, and 213 00:12:02.240 --> 00:12:05.120 a skier and all of that, but it's all like endurance. 214 00:12:05.679 --> 00:12:09.159 And in twenty twenty one, I had a really bad 215 00:12:09.240 --> 00:12:12.879 ski accident and where they had to completely reconstruct my 216 00:12:13.000 --> 00:12:17.840 right knee and I pretty much my running

days were counted. 217 00:12:17.919 --> 00:12:19.840 So if I kept running on that knee, I'd have 218 00:12:19.840 --> 00:12:22.159 a knee replacement of two or three years because it's 219 00:12:22.200 --> 00:12:26.639 pretty born down. So my surgeon's like, okay, well, you know, 220 00:12:26.960 --> 00:12:31.200 I recommend you don't run anymore. And that's all I knew. Run, swim, bike, 221 00:12:31.320 --> 00:12:33.960 those are the things I did. So I said, maybe 222 00:12:33.960 --> 00:12:36.399 this is the time. So I joined a gym and 223 00:12:36.559 --> 00:12:41.200 I started just weightlecting, no plans at all for competing 224 00:12:41.240 --> 00:12:44.559 or anything like that. So this was I was fifty two, 225 00:12:45.120 --> 00:12:47.639 and this was exactly three years ago. So today I'm 226 00:12:47.679 --> 00:12:51.720 fifty five. So at fifty two I started. I started 227 00:12:51.720 --> 00:12:55.039 with a coach that he's competed in the past. He's 228 00:12:55.120 --> 00:12:58.759 local yor Gonda, and we started training and he goes 229 00:12:58.960 --> 00:13:01.039 six months in the training and he goes, you know, 230 00:13:01.840 --> 00:13:04.600 you kind of have some good genetics or you have 231 00:13:04.720 --> 00:13:08.720 been sticking to my plan. You're fairly disciplined person. Why 232 00:13:08.720 --> 00:13:12.360 don't we try a competition in four months? And I'm like, no, no, no, no, no, 233 00:13:12.799 --> 00:13:17.039 you know that's like too much. As we progressed, he's like, 234 00:13:17.279 --> 00:13:19.559 you should just try it. It's local, you don't have 235 00:13:19.600 --> 00:13:22.840 to travel anywhere. And you know, it wasn't a big league, 236 00:13:22.840 --> 00:13:26.879 it was a small natural league. And I entered the competition, 237 00:13:27.159 --> 00:13:29.799 bought a suit, did all you know, posing practice all 238 00:13:29.799 --> 00:13:33.440 of that, and I go in there just nonchalantly, really 239 00:13:33.440 --> 00:13:36.960 didn't know what I was doing. I started bodybuilding in 240 00:13:37.080 --> 00:13:41.120 March first, and I competed on September thirtieth, and I 241 00:13:41.600 --> 00:13:44.799 won every category. I won fifty plus, I won forty 242 00:13:44.840 --> 00:13:47.960 five plus and I won forty plus and I'm like, 243 00:13:48.360 --> 00:13:53.240 what wait, what is this for real? So he's like, listen, 244 00:13:53.279 --> 00:13:57.080 I told you that's why you should compete. Now get serious. 245 00:13:57.360 --> 00:14:00.879 So I entered like a large national competition that first year, 246 00:14:00.879 --> 00:14:04.600 and I got humbled, right like IFBB. I entered the NPC, 247 00:14:04.879 --> 00:14:08.399 which is the largest big league of the world, right 248 00:14:08.480 --> 00:14:14.440 the amateur league, and I got creamed because now you're 249 00:14:14.840 --> 00:14:18.240 you know, you're with the big big kids. So then 250 00:14:18.279 --> 00:14:22.240 I spent the next two years just completely stuck to 251 00:14:22.279 --> 00:14:25.399 my plan, super strict with my diet and the one 252 00:14:25.440 --> 00:14:28.639 thing you have to be the most Indian women, I 253 00:14:28.879 --> 00:14:33.279 actually most women are afraid to gain weight, but you 254 00:14:33.320 --> 00:14:37.159 gain you have to gain weight. The process is you 255 00:14:37.200 --> 00:14:41.600 eat a lot in your bulking stage, right which you 256 00:14:41.679 --> 00:14:45.120 call off season, which I'm in right now, you gain 257 00:14:45.200 --> 00:14:49.919 the weight. And I gained seventeen pounds. So I was like, oh, shoot, 258 00:14:50.200 --> 00:14:52.799 like now I'm actually bat How am I going to 259 00:14:52.919 --> 00:14:56.240 lose this? Right? But you got to trust the process, 260 00:14:56.279 --> 00:14:59.799 and you got to follow the process, and you bulk up. 261 00:15:00.080 --> 00:15:04.519 You have to be in a caloric surplus build a muscle, 262 00:15:04.840 --> 00:15:07.720 so you'll build muscle and you'll add some body fat 263 00:15:07.720 --> 00:15:10.799 to you and then you start cutting. And the cutting 264 00:15:10.799 --> 00:15:13.799 stage for me at the time, usually my preps are 265 00:15:13.799 --> 00:15:18.000 about sixteen weeks, so about four months of cutting. If 266 00:15:18.039 --> 00:15:22.120 you do it slowly, you're losing about just a pound 267 00:15:22.399 --> 00:15:25.720 or just under a pound a week consistent, and that 268 00:15:25.799 --> 00:15:28.919 gets you at this point. Now I only have to 269 00:15:28.960 --> 00:15:33.080 lose about eleven pounds within eleven twelve pounds of stage weight, 270 00:15:33.440 --> 00:15:35.840 because now I understand the system. I'm not going to 271 00:15:35.919 --> 00:15:40.399 let my weight go up that high. So you cannot 272 00:15:40.440 --> 00:15:43.720 be afraid to gain weight. And women usually look at 273 00:15:43.720 --> 00:15:46.519 the scale and freak out and do not even realize 274 00:15:46.519 --> 00:15:52.519 that their body composition is changing. So that's one big 275 00:15:52.559 --> 00:16:00.039 part of the most like comments I hear is I 276 00:16:00.039 --> 00:16:02.879 don't want to build muscle too much and look like 277 00:16:02.919 --> 00:16:07.159 a man, And I laugh. I'm like, trust me, you 278 00:16:07.200 --> 00:16:11.279 will never build that much muscle like it's so hard, 279 00:16:12.279 --> 00:16:15.360 you know, for an Indian woman in the fifties, I'm 280 00:16:15.399 --> 00:16:19.679 telling you, ethnically speaking, taking all that into consideration, you're 281 00:16:19.799 --> 00:16:22.039 lucky to build a pound of muscle in three to 282 00:16:22.080 --> 00:16:24.919 four months. 283 00:16:37.039 --> 00:16:42.120 You're listening to Ruckus Avenue radio. 284 00:16:50.919 --> 00:16:54.399 Okay, that is obviously it's a little bit faster, But 285 00:16:55.200 --> 00:16:58.000 I'm like, that should be the last of your concerns. 286

00:16:58.200 --> 00:17:03.320 Just eat, like, eat a caloric surplus by two, three, 287 00:17:03.360 --> 00:17:05.559 four hundred calories. You know your coach will give it 288 00:17:05.599 --> 00:17:09.880 to you. And I'm not stappening sugars. I'm talking actual 289 00:17:10.079 --> 00:17:17.440 like protein, complex carbohydrates and healthy fats. You know, you're 290 00:17:17.480 --> 00:17:21.720 eating good food and gain that and then you go 291 00:17:21.839 --> 00:17:25.680 into your cut. And I implemented this earlier this year. 292 00:17:25.720 --> 00:17:30.039 I trained a group of about fifteen local like friends 293 00:17:30.079 --> 00:17:33.599 and acquaintances in the community. My husband was one of 294 00:17:33.599 --> 00:17:37.960 the guinea pigs. He dropped from January seventeenth till now, 295 00:17:38.000 --> 00:17:41.440 he's dropped twenty five pounds of body fat. He is 296 00:17:41.519 --> 00:17:45.559 pretty vascular, shredded, and he's sticking to his diet. He 297 00:17:46.039 --> 00:17:49.839 gets a lot of food, but he's training consistently. He trains. 298 00:17:50.119 --> 00:17:55.119 He doesn't train like me, but he trains about four 299 00:17:55.200 --> 00:18:00.160 times a week. I'm closer to five or six. But 300 00:18:00.319 --> 00:18:04.559 he trains consistently and his entire composition is shredded everywhere 301 00:18:04.559 --> 00:18:07.599 he goes. Now he's getting compliments and he doesn't want 302 00:18:07.640 --> 00:18:10.519 to cheat. He sees the results, he sees the result 303 00:18:10.680 --> 00:18:12.720 of this body, and he doesn't want to cheat. 304 00:18:13.079 --> 00:18:15.880 Yeah, no, I get it. How does one need to 305 00:18:15.880 --> 00:18:17.000 train seven days a week? 306 00:18:17.640 --> 00:18:20.960 No, you never train seven days a week. You need 307 00:18:21.000 --> 00:18:24.160 a minimum of two rest days a week. Okay, And 308 00:18:24.680 --> 00:18:27.960 one of my rest days actually I have a one 309 00:18:28.000 --> 00:18:31.279 complete rest dingy, no cardio, no nothing, and one the 310 00:18:31.319 --> 00:18:34.559 rest day I just do core exercises, you know, playing 311 00:18:34.720 --> 00:18:37.880 things like that. But your body has to recover. 312 00:18:38.000 --> 00:18:42.720 Right, okay, So and on those training days he's described 313 00:18:42.759 --> 00:18:44.759 him and it's great, by the way, you talk about 314 00:18:44.759 --> 00:18:47.519 the story of how to you know, you know, being 315 00:18:47.559 --> 00:18:49.720 pretty strict to the diet and you see the results, right. 316 00:18:50.440 --> 00:18:51.559 Problem is, I mean. 317 00:18:51.519 --> 00:18:54.279 Even myself, I haven't got a clue when I was 318 00:18:54.440 --> 00:18:57.359 training ims and ideas or trainers and you know, people 319 00:18:57.359 --> 00:19:00.000 tell you different things, depends what you read. But you 320 00:19:00.000 --> 00:19:02.000 people don't even talk about the macros that people say

321 00:19:02.000 --> 00:19:03.680 they going to the gym and whatnot. But if you're 322 00:19:03.680 --> 00:19:05.920 not really measuring it, if you're training for something they're 323 00:19:05.960 --> 00:19:08.200 really measuring it, it's really hard to tell, right, and 324 00:19:08.880 --> 00:19:11.160 myself too, and like, well, why haven't I gained weight 325 00:19:11.240 --> 00:19:14.680 or lost weight or cut body fat? What advice do 326 00:19:14.720 --> 00:19:16.839 you have to those who are basically doing that? 327 00:19:17.039 --> 00:19:17.200 Right? 328 00:19:17.240 --> 00:19:20.480 They're maybe going to the gym, they are doing weights, 329 00:19:20.640 --> 00:19:23.480 like maybe they're doing cardio in the evenings, and you know, 330 00:19:23.559 --> 00:19:26.200 maybe they're doing weights during the morning or whatever it is. 331 00:19:27.279 --> 00:19:28.759 Maybe they're training five days a week. 332 00:19:30.759 --> 00:19:33.079 What could they be doing and what do they need 333 00:19:33.119 --> 00:19:35.480 to do about their nutrition to match these things for 334 00:19:36.119 --> 00:19:36.960 the average person? 335 00:19:37.039 --> 00:19:39.599 Right? And who really wants to cut wants to be leaner? 336 00:19:40.440 --> 00:19:44.559 Okay, So really it's data that you need, right, It's data, 337 00:19:44.640 --> 00:19:47.799 And I operate on data that I'm an engineer. I 338 00:19:47.880 --> 00:19:52.000 love numbers, and I base a lot of you know, 339 00:19:52.039 --> 00:19:55.240 even to pick your macro nutrients, it's all based on data. 340 00:19:55.240 --> 00:19:57.720 So the first thing I told all those fifteen people 341 00:19:57.720 --> 00:20:01.359 that I coached earlier this year, I said, go get 342 00:20:01.359 --> 00:20:04.240 a Dexa scan, which is you know, a Dexa scan 343 00:20:04.400 --> 00:20:09.200 is it's that bone mineral scan. But it's the most 344 00:20:09.240 --> 00:20:16.160 accurate it's even more accurate than a you know the 345 00:20:16.480 --> 00:20:21.960 the question, yes, yes, So you get a DEXA so 346 00:20:22.000 --> 00:20:24.799 you know your body composition. You know kind of like 347 00:20:24.920 --> 00:20:27.519 where your fat is distributed. You know the amount of 348 00:20:27.599 --> 00:20:30.480 visceral fat that you have versus subcutaneous fact. But the 349 00:20:30.480 --> 00:20:34.240 most important measure is your RMR, which is your resting 350 00:20:34.359 --> 00:20:38.160 metabolic rate. Is the number of calories you need to 351 00:20:38.240 --> 00:20:43.880 keep yourself alive. So for most women my age have 352 00:20:44.319 --> 00:20:48.839 moderate amount of activity, it could anywhere. It could be 353 00:20:48.880 --> 00:20:53.799 anywhere from eleven hundred and fifty to mine's a little higher. 354 00:20:53.839 --> 00:20:56.480 I'm closer to fourteen hundred because it's it's a function 355 00:20:56.519 --> 00:20:59.319 of how much lean muscle you have. And this is 356 00:20:59.480 --> 00:21:02.680 just your number that you need to know. What your 357 00:21:02.759 --> 00:21:07.680 number is to stay that's your basic metabolic function. It's 358 00:21:07.720 --> 00:21:11.680 to keep your organs moving and for you to be alive. Okay, 359 00:21:11.839 --> 00:21:14.920 So once you know that number, then you know how 360 00:21:14.960 --> 00:21:18.240 to put yourself in a deficit and in a surplus. 361 00:21:18.319 --> 00:21:21.359 So just to clarify people listening to it, you need 362 00:21:21.400 --> 00:21:24.160 to get the dock. Someone it which taking order DEXA scan. 363 00:21:24.559 --> 00:21:28.160 It's a scan and they do that in their local gym. 364 00:21:28.200 --> 00:21:29.440 Can they go order an Amazon. 365 00:21:29.480 --> 00:21:30.160 What do they need to do. 366 00:21:30.400 --> 00:21:34.359 No, it's it's a company. Uh, just google DEXSA scan 367 00:21:34.440 --> 00:21:38.400 and you'll see a series of companies. Body Spec is 368 00:21:38.400 --> 00:21:40.319 the one I use. It's a van. It's like an 369 00:21:40.480 --> 00:21:43.440 X ray machine. You lay and the extra machine kind 370 00:21:43.440 --> 00:21:46.480 of scans over you and you'll get a full eight 371 00:21:46.559 --> 00:21:50.640 page report breaking down the fat and the muscle you 372 00:21:50.680 --> 00:21:53.160 have on your left arm versus your right arm. I mean, 373 00:21:53.279 --> 00:21:58.039 it's your extremely accurate data. And now you see that. 374 00:21:58.160 --> 00:22:01.839 And most women are that I coached, they saw it 375 00:22:01.880 --> 00:22:05.079 and they're like went into a deep depression. They're like, 376 00:22:05.240 --> 00:22:08.880 oh my god, no, this is not true. These numbers 377 00:22:08.880 --> 00:22:12.920 can't be true. Even men that thought they were ripped 378 00:22:12.920 --> 00:22:16.960 and shredded, they're in the mid twenties, you know, mid 379 00:22:17.000 --> 00:22:19.559 twenty five, twenty six, and they look lean. They look 380 00:22:19.960 --> 00:22:23.039 but the function of the amount of it's a function 381 00:22:23.079 --> 00:22:26.039 about the amount of lean muscle versus your body weight. 382 00:22:26.640 --> 00:22:29.920 Right, So they could be in their twenty percentiles and 383 00:22:29.920 --> 00:22:30.440 stuff like that. 384 00:22:30.480 --> 00:22:35.400 And my husband Mayan was he measured his decks. He 385 00:22:35.480 --> 00:22:40.079 was at twenty three percent body fat. Today he's about 386 00:22:40.200 --> 00:22:41.960 walking around normally around. 387 00:22:41.759 --> 00:22:46.599 Twelve okay, gotcha. And he looks lean, cut, shredded, wow 388 00:22:46.759 --> 00:22:47.440 like vascular. 389 00:22:48.720 --> 00:22:51.759 And he eats a lot of food. He eats six good, 390 00:22:51.880 --> 00:22:57.200 big meals a day. He's not crazy disciplined like me. 391 00:22:57.440 --> 00:23:00.400 He he goes out, has a couple of drinks. You know, 392 00:23:00.480 --> 00:23:03.480 over

the weekends, you know, he will go to a 393 00:23:03.559 --> 00:23:07.480 restaurant and he's not gonna he orders a full meal. 394 00:23:07.720 --> 00:23:09.799 He's he'll take a couple of bites and dessert. So 395 00:23:09.839 --> 00:23:11.839 he's not abstaining himself. 396 00:23:11.920 --> 00:23:13.440 Yeah, and he's still living his life. 397 00:23:13.799 --> 00:23:16.359 He's living his life, he's enjoying it. But his body 398 00:23:16.359 --> 00:23:17.680 composition has changed. 399 00:23:17.720 --> 00:23:22.039 He works galories right because he knows probably also what 400 00:23:22.119 --> 00:23:26.200 macro's to take and how he knows his body sort 401 00:23:26.200 --> 00:23:29.279 of well enough and understand this. So for those who 402 00:23:29.359 --> 00:23:32.039 are trying to do this, it's probably better to go 403 00:23:32.079 --> 00:23:34.000 and get that taxa scan. Now, can they go so 404 00:23:34.519 --> 00:23:36.200 you don't have to go? You have to go somewhere 405 00:23:36.240 --> 00:23:37.160 to get this taxa scan. 406 00:23:37.759 --> 00:23:43.440 Yeah, usually they come into different gyms. Axiom Fitness locally 407 00:23:43.519 --> 00:23:46.000 here has them come in once a month. But if 408 00:23:46.039 --> 00:23:49.279 you google Dexa Scan and Body spec is the local 409 00:23:49.319 --> 00:23:52.920 company here in Orange County, you can see when they 410 00:23:52.920 --> 00:23:55.559 come in and go get a scan. It is an 411 00:23:55.599 --> 00:23:58.279 accurate scan. Even if you can even just go get 412 00:23:58.279 --> 00:24:01.880 the in body scan, the inbod machines or they're not 413 00:24:01.960 --> 00:24:05.440 as accurate, but you're only looking for a relative measurement. 414 00:24:05.519 --> 00:24:08.000 You don't need an absolutely measurement. You want to see 415 00:24:08.039 --> 00:24:09.799 how you can go up and down, and they have 416 00:24:09.839 --> 00:24:12.599 them at twenty four hour the in body machine where 417 00:24:12.599 --> 00:24:15.519 you hold on you know, you stay so but data 418 00:24:15.599 --> 00:24:18.319 is critical, so you need to know what you're at 419 00:24:18.400 --> 00:24:19.519 so you can change that. 420 00:24:20.440 --> 00:24:22.640 So for salv Asian people, So just to summarize, you know, 421 00:24:22.680 --> 00:24:24.400 because I mean, you've obviously done this, you're at a 422 00:24:24.400 --> 00:24:27.160 professional level. So let's assume you're in your coaching others, 423 00:24:27.160 --> 00:24:30.559 because people do need that. They need the advice because 424 00:24:30.599 --> 00:24:32.720 you just can go and do the wrong things otherwise. 425 00:24:33.000 --> 00:24:34.480 So let's assume that they've done all that. 426 00:24:34.599 --> 00:24:36.480 Now at that point, they know they have some data 427 00:24:36.519 --> 00:24:38.960 as to what they are in their current state. Maybe 428 00:24:38.960 --> 00:24:42.839 they're at twenty five percent percentile whatnot. I'm just making 429 00:24:42.880 --> 00:24:44.680 it up. Then what do they need to do next? 430 00:24:44.720 --> 00:24:45.960 How do they figure out their macros? 431 00:24:45.960 --> 00:24:46.640 Are they going to go? 432 00:24:47.079 --> 00:24:49.720 Well, it's hard for them to start like that, So 433 00:24:49.759 --> 00:24:52.880 you go to a coach, you go to any any 434 00:24:53.000 --> 00:24:57.240 you know, bodybuilder friend or somebody like me, and I 435 00:24:57.400 --> 00:24:59.200 usually take a look at them and I say, what 436 00:24:59.400 --> 00:25:03.079 what is your you know, how strongly are you willing 437 00:25:03.119 --> 00:25:05.200 to commit to this? And then you kind of set 438 00:25:05.240 --> 00:25:08.480 your macros. You don't want to set your crazy macros 439 00:25:08.480 --> 00:25:14.079 that they cannot meet. So you your coach actually shouldn't know, Okay, 440 00:25:14.559 --> 00:25:18.480 I think this person loves loves to drink over the weekends, 441 00:25:18.559 --> 00:25:21.599 you know, loves like so you kind of need to 442 00:25:21.640 --> 00:25:25.359 know what is the most effective strategy for them to 443 00:25:25.400 --> 00:25:29.400 stick to it long term. But I would I have 444 00:25:29.480 --> 00:25:32.039 given a lot of different macros, and about half the 445 00:25:32.079 --> 00:25:34.519 people follow them. Half the people are like, I can't 446 00:25:34.599 --> 00:25:37.440 hit my protein goal. I go, you eat meat? 447 00:25:38.039 --> 00:25:42.359 Sure you can't, right, Okay? So just yeah, And so 448 00:25:42.720 --> 00:25:44.680 that's one piece of it. And then obviously from there 449 00:25:44.720 --> 00:25:46.160 is training and then the balance of that. 450 00:25:46.680 --> 00:25:53.680 But it's training with intensity. It's training with hypertrophy. Right. 451 00:25:54.079 --> 00:25:59.880 Hypertrophy is when you the muscles fail. It's training with 452 00:26:00.079 --> 00:26:04.319 progressive overload. You're not doing ten pound weights over and 453 00:26:04.359 --> 00:26:07.960 over again. You know, there's a method. Once you hit 454 00:26:08.079 --> 00:26:12.960 that weight, you increase you increase the weight weekly until 455 00:26:13.119 --> 00:26:15.480 you know you get to a certain rep count and 456 00:26:15.559 --> 00:26:18.799 all of that. There's there's a whole training method because 457 00:26:18.839 --> 00:26:21.799 you want to build lean muscle, and you're never going 458 00:26:21.880 --> 00:26:24.279 to build lean muscle if you're lifting the same amount 459 00:26:24.279 --> 00:26:27.279 of weights and doing the same exercises every every time 460 00:26:27.319 --> 00:26:28.200 you go to the gym. 461 00:26:28.640 --> 00:26:32.599 So and this is great because you know it's true. 462 00:26:32.640 --> 00:26:35.279 I mean people go to the their whether you join 463 00:26:35.319 --> 00:26:37.519 an equinox or you know, high end gym, or whether 464 00:26:37.519 --> 00:26:40.000 you're in

LA Fitness or twenty four hour Fitness. There's 465 00:26:40.039 --> 00:26:41.799 going to be various trainers out there, but they will 466 00:26:41.799 --> 00:26:43.680 also do ask what your lifestyles like, and you're right, 467 00:26:43.759 --> 00:26:45.279 you know, if you'd like to go drinking over the weekend, 468 00:26:45.319 --> 00:26:47.000 if you like to go out for meals every day, 469 00:26:47.119 --> 00:26:50.079 maybe you're a salesman who travels every single day'll figure 470 00:26:50.079 --> 00:26:54.000 out what to do. But so moving to yourself, I mean, 471 00:26:54.720 --> 00:26:57.799 I think, let's assume, so you've got fifteen people that 472 00:26:57.839 --> 00:27:02.400 you coach that older I'm assuming diferent goals of their own. 473 00:27:03.720 --> 00:27:05.839 How did you get into it in terms of like, 474 00:27:06.000 --> 00:27:07.960 you know, what motivated any role as an athlete? And 475 00:27:07.960 --> 00:27:10.359 I get that, get that and an injury and spider 476 00:27:10.440 --> 00:27:13.079 to go in a different direction. But it is, as 477 00:27:13.119 --> 00:27:17.160 you mentioned your routine, it's you've obviously driven by something, 478 00:27:17.559 --> 00:27:20.359 a goal to get somewhere. Was it were you feeling 479 00:27:20.400 --> 00:27:22.440 very proud of being South Asian and being able to 480 00:27:22.440 --> 00:27:25.799 do this? I think Indian people out there are say, hey, 481 00:27:25.799 --> 00:27:28.039 you were in into I know, I'm proud of you too, 482 00:27:28.119 --> 00:27:29.000 Let's do this together. 483 00:27:29.200 --> 00:27:31.079 Or is it like you feel like you're a rarity 484 00:27:31.079 --> 00:27:31.519 out there? 485 00:27:31.880 --> 00:27:35.880 I think you know at the stage of my life 486 00:27:35.880 --> 00:27:38.240 that I'm in, I think I'm more an exception than 487 00:27:38.279 --> 00:27:41.400 a rule. But it shouldn't be that way. I think 488 00:27:41.480 --> 00:27:46.599 today I'm the probably the only Indian lady over the 489 00:27:46.640 --> 00:27:49.920 age of fifty that is an IFBB pro. I don't 490 00:27:49.920 --> 00:27:50.559 know of any. 491 00:27:50.359 --> 00:27:51.759 Other five now as well? 492 00:27:51.799 --> 00:27:55.599 You mentioned right, sorry, fifty five Now there's maybe a 493 00:27:55.640 --> 00:27:56.599 fifty five plus county. 494 00:27:56.640 --> 00:27:58.079 I don't know if there is, but as there is 495 00:27:58.440 --> 00:28:01.880 fifty five plus, and I will compete in the younger 496 00:28:01.880 --> 00:28:05.240 categories too, So I'll compete in the fifty plus. I'll 497 00:28:05.279 --> 00:28:08.000 compete sometimes if I look at the girls, I might 498 00:28:08.000 --> 00:28:11.920 compete in the forty five plus. You just can't compete higher. 499 00:28:11.960 --> 00:28:15.480 But you can compete all the way lower. So yes, 500 00:28:15.599 --> 00:28:21.759 it is you know it when you really this, this 501 00:28:21.960 --> 00:28:29.480 was my

trigger. It's longevity. So forget bodybuilding, but just 502 00:28:29.960 --> 00:28:34.160 weight training is the key to longevity. And there's research 503 00:28:34.200 --> 00:28:39.000 study after research studies showing that the stronger your legs are, 504 00:28:39.519 --> 00:28:43.319 the stronger your glutes, your legs, and your hamstrings are, 505 00:28:43.680 --> 00:28:47.000 the longer you will live. The longer you will live 506 00:28:47.079 --> 00:28:52.640 without ailments and serious mobility issues and things like that. 507 00:28:52.759 --> 00:28:55.079 So you know, you can't control things like cancer or 508 00:28:55.079 --> 00:29:00.359 anything like that. But I see almost every Indian uncle 509 00:29:00.359 --> 00:29:04.119 and auntie, they all have knee replacements. They can barely walk, 510 00:29:04.200 --> 00:29:08.599 They're grossly overweight, they're limping around. It's because they never 511 00:29:09.519 --> 00:29:12.720 wait trained. They just didn't know they needed to do that. 512 00:29:13.039 --> 00:29:15.880 You know, even today, I see almost every one of 513 00:29:15.920 --> 00:29:20.680 my friends and they're all cardio bunnies. That's what I call. Oh, 514 00:29:20.720 --> 00:29:24.200 I worked out today, What did you do? Oh? I 515 00:29:24.240 --> 00:29:27.400 did the StairMaster and I did the elliptical for forty 516 00:29:27.400 --> 00:29:30.000 five minutes. I feel great. Uh, it's got going to 517 00:29:30.079 --> 00:29:34.400 change your body, guarantee you one second, one bit. It's 518 00:29:34.440 --> 00:29:38.200 not going to change you. You're just breaking down muscle 519 00:29:38.720 --> 00:29:42.759 every time you're probably not eating you know how you 520 00:29:42.759 --> 00:29:47.759 should be, but you're not building lean muscle in any 521 00:29:47.799 --> 00:29:52.240 weight by doing the elliptical or anything like that. Cardio 522 00:29:52.400 --> 00:29:55.559 is reserved for when you want to start, you know, 523 00:29:55.839 --> 00:30:00.720 shredding that body fat off you. But everybody should be 524 00:30:00.839 --> 00:30:04.319 weight training, and by weight training, I mean lifting heavy 525 00:30:04.559 --> 00:30:09.480 weights eight to ten reps heavyweights, and that's what's going 526 00:30:09.519 --> 00:30:11.559 to change your body composition. And once you change your 527 00:30:11.559 --> 00:30:16.400 body composition, you will it's like earning your youth back. 528 00:30:17.039 --> 00:30:20.640 You're more youthful. I mean, honestly, I'm stronger today at 529 00:30:20.640 --> 00:30:23.640 fifty five than I was when I was thirty five. 530 00:30:24.559 --> 00:30:26.359 It's crazy, isn't that recovery? 531 00:30:26.599 --> 00:30:29.440 Yes, it takes me longer to recover from workouts and 532 00:30:29.440 --> 00:30:32.519 say it's just but I am stronger today. I can 533 00:30:32.559 --> 00:30:38.400 do an easily a two hundred and eighty pound deadlift easy, 534 00:30:38.480 --> 00:30:41.920 you know I can. I can go up over three 535 00:30:42.039 --> 00:30:46.720 hundred pounds on hip thrust, and I couldn't dream of 536 00:30:46.759 --> 00:30:49.759 doing that in my thirties or forties. So it is. 537 00:30:50.680 --> 00:30:54.599 It doesn't matter your age. If you're consistent, your body 538 00:30:54.680 --> 00:30:58.759 will respond, It adapts, and it's extremely much more resilient 539 00:30:58.839 --> 00:30:59.680 than you think it is. 540 00:31:00.119 --> 00:31:01.599 Yeah, no, that's one hundred percent true. 541 00:31:01.640 --> 00:31:03.640 And I think that's inspiring for a lot of people 542 00:31:03.920 --> 00:31:06.200 who who are like worried about it, and they're like, yeah, 543 00:31:06.599 --> 00:31:09.200 like you said, they do get on the elliptical or 544 00:31:09.200 --> 00:31:11.880 maybe they were on a I don't know, they're basically 545 00:31:11.920 --> 00:31:15.759 running for a mile or two even on a daily basis. 546 00:31:15.759 --> 00:31:18.039 But you know, well, that's great. It's good for your 547 00:31:18.039 --> 00:31:19.440 heart to do cardio. 548 00:31:19.160 --> 00:31:21.759 When the doctors tell them to go work out three 549 00:31:21.799 --> 00:31:23.559 days a week. But what do you say to those 550 00:31:23.599 --> 00:31:27.559 people who just like, Okay, I did that and you 551 00:31:27.599 --> 00:31:29.160 know it's what I was told to do and it 552 00:31:29.200 --> 00:31:31.759 should make me feel better. Is there a certain amount 553 00:31:31.839 --> 00:31:36.960 of like nutrition that obviously is really important for them 554 00:31:37.000 --> 00:31:38.279 to be able to do because you can't just kind 555 00:31:38.279 --> 00:31:38.960 of stop eating. 556 00:31:39.400 --> 00:31:40.480 You've also got to recover. 557 00:31:40.559 --> 00:31:42.920 And so how important would you would you place the 558 00:31:43.400 --> 00:31:44.839 nutrition versus the weight training? 559 00:31:44.960 --> 00:31:47.200 Was there a sort of ratio there was it? Depending? 560 00:31:47.720 --> 00:31:50.240 Eighty percent of your results are going to come from diet. 561 00:31:51.039 --> 00:31:56.279 Your life is the ocean and your heart is. 562 00:31:57.720 --> 00:32:03.960 You're listening to Rock this Avenue Radio Avenue available now 563 00:32:04.319 --> 00:32:08.039 on the free iHeartRadio. 564 00:32:07.119 --> 00:32:10.440 App Days I Keep. 565 00:32:13.599 --> 00:32:21.319 My Sayes forgive me for fee. I mean it's as 566 00:32:21.519 --> 00:32:24.400 hard as it is. You got to have the high 567 00:32:24.400 --> 00:32:28.599 protein diet, you gotta have medium carbs. I mean most 568 00:32:28.599 --> 00:32:30.599 people are like, cut your carbs, too many carbs, too 569 00:32:30.640 --> 00:32:33.279 many carbs. No, there's days I eat three hundred grams 570 00:32:33.279 --> 00:32:36.039 of carbs a day and I don't even gain a pound. 571 00:32:36.359 --> 00:32:39.920 The eating the right carbs is really important

because carbs 572 00:32:39.960 --> 00:32:43.279 are needed to build muscle. That's what people don't realize. 573 00:32:43.279 --> 00:32:45.559 They keep cutting the carbs and doing all this keto 574 00:32:46.000 --> 00:32:51.599 diet crap. You know, and keto diet works in a 575 00:32:51.839 --> 00:32:56.319 specific case, right, there's a good use case for it. 576 00:32:56.880 --> 00:32:59.880 But if you want to change your body composition, you 577 00:33:00.119 --> 00:33:03.200 have to eat a good amount of carbs, which is 578 00:33:03.279 --> 00:33:06.359 about you know, one hundred to two hundred grams of 579 00:33:06.359 --> 00:33:10.839 carbs a day. Protein and healthy fats. Fats are important 580 00:33:11.559 --> 00:33:17.559 so that exact macro balance. It's different for every person. 581 00:33:18.119 --> 00:33:21.119 But that's the biggest misconception. I mean everyone's like, oh, 582 00:33:21.640 --> 00:33:25.279 Usha do you You probably don't eat any carbs. I go. 583 00:33:25.400 --> 00:33:27.319 I would die if I didn't need any carbs. I 584 00:33:27.359 --> 00:33:30.240 won't even go exorcise that day. I won't because I 585 00:33:30.240 --> 00:33:33.039 don't have carbs. I don't have anything to push myself. 586 00:33:33.319 --> 00:33:37.519 Where's the energy coming from? Not eat the rice, sweet potatoes, 587 00:33:37.759 --> 00:33:41.880 oats like things I avoid. I avoid any kind of 588 00:33:41.920 --> 00:33:47.240 pastas and gluten. I generally avoid bread and wheat. But 589 00:33:47.400 --> 00:33:51.480 there's such great carbs out there that you can eat, 590 00:33:51.599 --> 00:33:54.039 Like sweet potatoes is a superfood. It's the best thing 591 00:33:54.079 --> 00:33:54.880 you can probably eat. 592 00:33:55.000 --> 00:33:56.799 Yeah, sweet potato rice is okay too. 593 00:33:57.279 --> 00:34:03.920 White rice is excellent, White jab men rice, bosmati, rice, oats, 594 00:34:04.079 --> 00:34:07.319 oats are phenomenal, right for energy. 595 00:34:08.840 --> 00:34:10.719 Yeah, I think that that's the thing that I think 596 00:34:10.800 --> 00:34:12.199 is a misconception. Uh. 597 00:34:12.320 --> 00:34:14.239 And I think that you you know, you're clarifying that 598 00:34:14.280 --> 00:34:15.920 all these are things that we just don't know about. 599 00:34:15.960 --> 00:34:18.480 And as part of it is education and so like 600 00:34:18.519 --> 00:34:20.480 you said, you meet those people who are so out theaking. 601 00:34:20.519 --> 00:34:21.679 They absolutely can do it. 602 00:34:22.039 --> 00:34:24.599 I just they just don't know. They're told no carbs. 603 00:34:24.599 --> 00:34:27.360 Are they having some lettuce and whatnot with this, or 604 00:34:27.480 --> 00:34:30.679 just eating protein all day, which then confuses the body 605 00:34:30.719 --> 00:34:33.039 and probably doesn't help them when they're doing And it's. 606 00:34:32.880 --> 00:34:35.360 Hard on your kidneys too, you know, kidneys have to 607 00:34:35.400 --> 00:34:38.639 work so hard, and so there is that right balance. 608 00:34:38.719 --> 00:34:40.719 You do need the carbs. Now, when you're in the 609 00:34:40.719 --> 00:34:44.199 cutting stages, my carbs keep coming down each week. As 610 00:34:44.199 --> 00:34:48.760 I you know, there's a right time to reduce your carbs, 611 00:34:49.119 --> 00:34:52.079 but not not when you're trying to change your entire 612 00:34:52.119 --> 00:34:54.079 body composition. That's not the right time. 613 00:34:54.280 --> 00:34:56.159 So what do you say to those people? Then? 614 00:34:56.199 --> 00:34:59.079 Okay, so they're doing all of those things, they're you know, 615 00:34:59.079 --> 00:35:02.079 you're getting them trained, and maybe their goals are just 616 00:35:02.079 --> 00:35:05.039 to be very lean and look lean for not necessarily 617 00:35:05.039 --> 00:35:06.000 compete for something. 618 00:35:06.079 --> 00:35:08.119 But they. 619 00:35:09.800 --> 00:35:12.360 Tend to cars and they say, look, I don't I 620 00:35:12.400 --> 00:35:14.880 can't run because I don't have bad knees or whatnot. 621 00:35:15.000 --> 00:35:16.880 Is there another way that they can do this? Like 622 00:35:17.159 --> 00:35:19.039 I heard, and I'm just assuming. 623 00:35:18.639 --> 00:35:20.519 For those people who do it, they're like, just walk 624 00:35:20.880 --> 00:35:23.320 and if you walk, that's fine, you don't have to run. 625 00:35:23.679 --> 00:35:27.760 I'll give you the secret to drop tons of body fat. 626 00:35:27.760 --> 00:35:30.840 And this takes people years, and I'm going to give 627 00:35:30.880 --> 00:35:34.159 you the secret right now. So if you wake up 628 00:35:34.199 --> 00:35:37.719 in the morning, just have your black coffee and get 629 00:35:37.719 --> 00:35:42.639 on a treadmill and walk on the highest incline. So 630 00:35:42.719 --> 00:35:45.920 twelve and a half percent of fifteen percent at three 631 00:35:45.960 --> 00:35:51.480 miles an hour, just walking three miles an hour at 632 00:35:51.599 --> 00:35:55.639 twelve and a half thirteen incline. Don't hold on to 633 00:35:55.760 --> 00:36:01.199 the rails. You will see the fat will just melt away. 634 00:36:01.639 --> 00:36:04.360 You don't need to do high intensity cardio. You don't 635 00:36:04.400 --> 00:36:07.119 need to be sweating like crazy. You want to put 636 00:36:07.159 --> 00:36:10.920 your body in that right heart rate zone that you're 637 00:36:10.960 --> 00:36:16.280 burning fat for energy. Okay, there's a very very specific 638 00:36:16.400 --> 00:36:20.519 method to cardio. If you can do hit the high 639 00:36:20.599 --> 00:36:24.559 intensity cardio. A lot of bodybuilders do. I do it 640 00:36:24.599 --> 00:36:28.960 on occasion, but the best, the best cardio out there, 641 00:36:29.039 --> 00:36:32.679 honestly is walking on an incline, walking uphill. 642 00:36:33.599 --> 00:36:33.880 Okay. 643 00:36:33.920 --> 00:36:37.199 So if that's a secret, okay, so there's

somebody's I mean, 644 00:36:37.599 --> 00:36:39.559 they said whenever you do it. Obviously, some people can't 645 00:36:39.599 --> 00:36:40.920 do it in the morning. Maybe they're going to work 646 00:36:40.960 --> 00:36:42.679 or whatnot. Maybe they'll have a discipline. They can do 647 00:36:42.719 --> 00:36:44.000 it any time during the day. They can go and 648 00:36:44.039 --> 00:36:46.280 do this. So if they put it on an incline, 649 00:36:46.280 --> 00:36:49.199 it has to be twelve or ten, or it. 650 00:36:49.119 --> 00:36:51.280 Has to be something a little bit. 651 00:36:51.159 --> 00:36:55.880 Strenuous, so and above maybe something like that at least ten. 652 00:36:56.119 --> 00:37:02.719 At least at ten percent because you're firing your glutes 653 00:37:02.880 --> 00:37:06.400 and you're firing your hamstrings, You're firing the largest muscle 654 00:37:06.400 --> 00:37:09.199 groups in your body. And when you fire those large 655 00:37:09.280 --> 00:37:15.320 muscle groups, your energy expenditure is way higher, right as 656 00:37:15.320 --> 00:37:19.280 opposed to just walking straight. So you are also kind 657 00:37:19.320 --> 00:37:23.360 of conditioning those muscles. You're actually making a response if 658 00:37:23.360 --> 00:37:27.599 you're building more fibers there. So are you target large 659 00:37:27.679 --> 00:37:30.599 muscle groups. If you want to really increase your heart rate, 660 00:37:30.679 --> 00:37:35.679 grab a five pound weight and do bicep pearls. You know, 661 00:37:35.920 --> 00:37:39.400 every five minutes, do twenty thirty bicep pearls while you're 662 00:37:39.440 --> 00:37:42.159 on the treadmill walking. You know, there's a lot of 663 00:37:42.239 --> 00:37:47.320 creative things you can do. Engaging large muscle groups is 664 00:37:47.360 --> 00:37:51.599 the key for energy expenditure, burning calories, and the calories 665 00:37:51.639 --> 00:37:54.599 will be coming from if you're fasted, most of those 666 00:37:54.599 --> 00:37:59.599 calories come from body fat. Store body fat. But you 667 00:37:59.639 --> 00:38:05.199 can do cardios I do when I'm sometimes cutting in 668 00:38:05.239 --> 00:38:07.840 my cut. Sometimes what I do is I do cardio 669 00:38:07.920 --> 00:38:11.440 twice a day. I might do cardio thirty minutes fasted 670 00:38:11.440 --> 00:38:13.280 in the morning, and then I said, oh, I don't 671 00:38:13.320 --> 00:38:16.000 have time to do forty five minutes today. I'll do 672 00:38:16.079 --> 00:38:18.960 twenty to thirty minutes in the morning. And then at night, 673 00:38:20.199 --> 00:38:22.840 you know, I'll watch a TV show on the peloton. 674 00:38:23.480 --> 00:38:28.840 I'll just ride my peloton and watch a thirty minute 675 00:38:28.880 --> 00:38:32.360 episode of something, and you know, so you'll get your 676 00:38:32.400 --> 00:38:35.159 cardio in and you just stay within the right heart 677 00:38:35.239 --> 00:38:36.760 rate that your coach gives you. 678 00:38:38.039 --> 00:38:40.760 That's a great idea too. I mean, you've basically now 679 00:38:41.239 --> 00:38:42.960 you know, because you're keeping going. But I love the 680 00:38:42.960 --> 00:38:45.119 fasted sort of type of thing because I think when 681 00:38:45.119 --> 00:38:47.159 you're you're already fasted, the only thing you're gonna burn 682 00:38:47.239 --> 00:38:49.760 is fat. You don't have a bunch of massive meal 683 00:38:49.800 --> 00:38:50.679 that you had for dinner. 684 00:38:50.760 --> 00:38:53.880 Yeah, you don't have too much glycogen in your blood stream, right, 685 00:38:54.000 --> 00:38:56.639 you don't have a lot of bluecoats. So waking up 686 00:38:56.840 --> 00:39:00.719 and not eating any you know, just drinking a cup 687 00:39:00.719 --> 00:39:04.000 of coffee or whatever, we'll give you that the caffeine 688 00:39:04.000 --> 00:39:07.440 will give you that additional boost. And it is. And 689 00:39:07.519 --> 00:39:10.079 then you know, if you really really want to drop weight, 690 00:39:10.199 --> 00:39:14.559 take some L carnatine. Uh, you can buy L carnatine 691 00:39:14.599 --> 00:39:16.599 and there are pills. You can buy them on Amazon. 692 00:39:17.039 --> 00:39:19.119 Take a couple of L carnatine pills and what it 693 00:39:19.159 --> 00:39:21.320 does is mobilizes fat for energy. 694 00:39:22.000 --> 00:39:25.599 Oh wow, okay, L carnitine quarantine. How do you spill it? 695 00:39:26.400 --> 00:39:28.519 L dash carnatine? 696 00:39:28.679 --> 00:39:31.000 Oh okay, okay, all right. So is it like creatine 697 00:39:31.199 --> 00:39:32.280 or no, not really, it's. 698 00:39:32.519 --> 00:39:35.719 It's it's you can buy it on Amazon. It's a supplement. 699 00:39:36.000 --> 00:39:39.000 It's kind of like creatine. And I do take creatine. 700 00:39:39.039 --> 00:39:45.239 Creatine is creatine monohydrate or creatine HCl either one. And 701 00:39:45.360 --> 00:39:48.639 I do take creatine, like five five grams of creatine 702 00:39:49.639 --> 00:39:53.960 after post workout. Now it will Creatine makes you hold 703 00:39:53.960 --> 00:39:56.199 on to a little bit of water. It's not that 704 00:39:56.199 --> 00:39:58.360 big of a deal, but your muscles look big and 705 00:39:58.440 --> 00:40:01.599 round because you know you're holding on water. But it helps, 706 00:40:01.760 --> 00:40:04.320 it's a recovery and it's really good for your neural 707 00:40:04.400 --> 00:40:07.000 networks as well, a lot of impact on the brain. 708 00:40:07.639 --> 00:40:08.920 Okay, cool, Well that's awesome. 709 00:40:08.960 --> 00:40:11.960 So so that sounds like there's a lot of people 710 00:40:12.000 --> 00:40:13.119 talk about intimate and fasting. 711 00:40:13.239 --> 00:40:14.800 Right by the way, do you believe in that? 712 00:40:14.840 --> 00:40:17.639 I mean, they wait till they're twelve, may till midday, 713 00:40:17.719 --> 00:40:20.239 or they wait till and then they work out because 714 00:40:20.280 -->

00:40:23.039 they've already like they're already fasted, so there is time 715 00:40:23.039 --> 00:40:23.559 to work out. 716 00:40:23.639 --> 00:40:27.119 But then the intermittent fasting is is you know, you 717 00:40:27.320 --> 00:40:29.880 just have to cycle on and off of it because 718 00:40:29.920 --> 00:40:33.840 your body is too smart. It'll realize your intermittent fasting 719 00:40:33.920 --> 00:40:36.639 and it'll slow down your metabolism so you will not 720 00:40:36.719 --> 00:40:39.519 burn that many calories. So you got to keep intermittent 721 00:40:39.559 --> 00:40:42.559 fast for four weeks and then cycle out of it 722 00:40:42.679 --> 00:40:47.280 so your body doesn't so it'll keep your receptors fresh 723 00:40:47.360 --> 00:40:51.079 or otherwise it'll adapt to intermittent fasting. It'll slow down 724 00:40:51.119 --> 00:40:53.719 your metabolism, it will slow down your caloric burn and 725 00:40:53.760 --> 00:40:56.559 now it's not going to be as effective anymore. That's 726 00:40:56.639 --> 00:40:59.639 the key. You got it. You gotta cycle cycle. 727 00:40:59.320 --> 00:41:03.119 It so sosh. I mean like when you're in the 728 00:41:03.159 --> 00:41:05.239 gym and you see other people. People come up to 729 00:41:05.239 --> 00:41:07.119 you and say, hey, you know what, how'd you get 730 00:41:07.159 --> 00:41:09.679 this way? And how do you look like this? And 731 00:41:09.679 --> 00:41:11.599 then is that how you get clients or I mean 732 00:41:11.800 --> 00:41:12.679 looking for clients. 733 00:41:12.719 --> 00:41:15.679 I don't have any clients. Everyone I coached, I just 734 00:41:15.760 --> 00:41:20.400 did it. I just did it as a friend. My 735 00:41:22.840 --> 00:41:27.840 income comes from engineering now, so we have to I 736 00:41:27.960 --> 00:41:32.639 you know, a couple of clients actually seriously asked me 737 00:41:32.719 --> 00:41:36.000 to train them, and I'll consider it, or they really 738 00:41:36.079 --> 00:41:40.559 want to completely change and potentially compete at some point, 739 00:41:40.800 --> 00:41:45.400 and I can help them do that. But right now, 740 00:41:45.480 --> 00:41:48.760 I just train people, you know, people that I know, 741 00:41:48.960 --> 00:41:51.599 and I'm like, here, this is kind of my service 742 00:41:51.639 --> 00:41:52.360 to the community. 743 00:41:52.760 --> 00:41:55.800 Yeah, that's fantastic. You know, that's part of what we 744 00:41:55.880 --> 00:41:58.559 do on this radio show, on my show as well. 745 00:41:58.599 --> 00:42:03.079 It's like it's it's really elevating these voices the people 746 00:42:03.360 --> 00:42:06.360 like yourself. I feel it's a service to community, whether 747 00:42:06.400 --> 00:42:08.639 you're in so I spend a lot of time obviously 748 00:42:08.679 --> 00:42:11.840 with people talking about and entertainment, but it's a costing director, 749 00:42:11.880 --> 00:42:14.760 whether it's directors, and they share their stories and sharing 750 00:42:14.800 --> 00:42:17.039 your story just like you have in terms of hey, 751 00:42:17.079 --> 00:42:18.159 you know, this is how I did it, and this 752 00:42:18.199 --> 00:42:21.440 is how I stayed disciplined. It's really to also inspire 753 00:42:21.480 --> 00:42:23.199 others to say, hey, you know I can do it, 754 00:42:23.519 --> 00:42:26.199 or yes you can, you know, turn around and basically 755 00:42:27.000 --> 00:42:30.000 focus on whatever you really love to do and then 756 00:42:30.039 --> 00:42:31.960 pass it forward and maybe that's that's that's a great 757 00:42:32.000 --> 00:42:35.159 way of doing it, and then highlight yourself somebody who 758 00:42:35.159 --> 00:42:37.920 has done it, you know, because a lot of people 759 00:42:38.000 --> 00:42:40.159 have the intention to, but just like you said, they 760 00:42:40.199 --> 00:42:42.239 just don't know how they've been told the wrong things. 761 00:42:42.280 --> 00:42:44.199 I mean some people are just told, hey, you just 762 00:42:44.199 --> 00:42:46.440 got to cut the cabs and cut the carbs, you'll 763 00:42:46.440 --> 00:42:47.000 be good, you know. 764 00:42:48.199 --> 00:42:50.599 And so there is there's there is a formula to it. 765 00:42:51.360 --> 00:42:53.800 There's obviously you can get as granular as you want 766 00:42:53.840 --> 00:42:56.360 with it if you're competing, and the. 767 00:42:56.360 --> 00:43:01.079 Key is trusting the process. People want immediate results, and 768 00:43:01.880 --> 00:43:05.039 you know, changing your body composition is not an immediate thing. 769 00:43:05.800 --> 00:43:10.639 It takes multiple It takes like twenty twenty twenty to 770 00:43:10.760 --> 00:43:15.800 thirty weeks of consistently doing it to really see significant change. 771 00:43:15.840 --> 00:43:18.159 But most people give up. They're like, oh I tried it, 772 00:43:18.679 --> 00:43:21.119 you know, it don't work for me. Right, It's just 773 00:43:21.639 --> 00:43:26.159 there is delayed gratification, but it is very gratifying and 774 00:43:26.199 --> 00:43:29.119 it is addicting. Once you get to that stage, you 775 00:43:29.119 --> 00:43:29.920 don't want to use that. 776 00:43:30.880 --> 00:43:32.840 How are your parents into this or is this something 777 00:43:32.840 --> 00:43:33.159 that you. 778 00:43:33.320 --> 00:43:39.039 Oh no, definitely not. It's there are your typical Indian parents, 779 00:43:39.239 --> 00:43:43.320 they're you know, rice eating, you know, just like, oh 780 00:43:43.440 --> 00:43:47.639 don't you're it's too heavy, you're taking too much risk. No, 781 00:43:48.199 --> 00:43:54.000 it all it is, and now they see it, they're like, oh, 782 00:43:54.519 --> 00:43:59.199 maybe you don't get so hurt. But you know, they're 783 00:43:59.360 --> 00:44:02.960 just like you know, an uncle and auntie. Oh, don't 784 00:44:02.960 --> 00:44:05.880 lift too heavy. It's not good for you. It's gonna 785 00:44:05.920 --> 00:44:10.840 hurt your

joints. And I'm like, mom, the reason why, 786 00:44:10.880 --> 00:44:13.199 like you have so many knee problems is because you 787 00:44:13.320 --> 00:44:15.199 never build your legs. 788 00:44:15.559 --> 00:44:18.119 To say, well, I mean you told me something today. 789 00:44:18.119 --> 00:44:18.719 I build your legs. 790 00:44:18.760 --> 00:44:21.559 I mean, build your legs. And that's the key to longevity. 791 00:44:21.960 --> 00:44:26.239 And there's like all the big there's a whole series 792 00:44:26.280 --> 00:44:32.000 of bodybuilders that are physicians that I followed. They're mds, right, 793 00:44:32.079 --> 00:44:35.480 and they're in the bodybuilding community. And those are the 794 00:44:35.559 --> 00:44:39.320 guys that I really look to because they know the physiology. 795 00:44:39.679 --> 00:44:42.119 You know, they went to school for it, and they're 796 00:44:42.360 --> 00:44:46.880 doing this crazy sport and every one of them is 797 00:44:47.159 --> 00:44:51.679 the strength of your legs is directly proportional to your wellness. 798 00:44:53.760 --> 00:44:57.199 No, that's really good that you've shared that for people listening. 799 00:44:57.199 --> 00:45:00.440 And I'm curious from your perspective. I and again it 800 00:45:00.480 --> 00:45:03.760 might be a you know internet thing, grip strength. I 801 00:45:03.800 --> 00:45:07.400 keep hearing grip strength. Is this that's legivity? 802 00:45:07.880 --> 00:45:08.480 Is that true? 803 00:45:09.320 --> 00:45:09.559 Well? 804 00:45:10.079 --> 00:45:13.679 There is? You know, they there are tests you can 805 00:45:13.719 --> 00:45:17.559 do right, So a woman my age should be able 806 00:45:17.639 --> 00:45:22.840 to dead hang from a bar for two minutes just 807 00:45:22.920 --> 00:45:27.039 gripping with your fingers alone, and they say, well, that's 808 00:45:27.079 --> 00:45:29.800 a test that now you're you're good. You know you're 809 00:45:29.840 --> 00:45:34.400 in that stage. So there's grip strength is probably something, 810 00:45:34.480 --> 00:45:36.719 but you know, you have to look at the large 811 00:45:36.800 --> 00:45:39.599 muscle groups. The larger the muscle group, the more influence 812 00:45:39.639 --> 00:45:43.440 it has on your body. So grip strength is you know, 813 00:45:44.400 --> 00:45:48.639 all the calisthetic guys love it, but I still think 814 00:45:48.679 --> 00:45:54.480 from a physiological standpoint. I train legs four times a week. 815 00:45:54.880 --> 00:45:58.079 I do upper body only once or twice a week 816 00:45:58.360 --> 00:46:02.320 because and one day a week I only do back 817 00:46:02.440 --> 00:46:06.360 because there's so many there's so much musculature on your back, 818 00:46:06.679 --> 00:46:09.719 they're big, larger groups of muscles. You know, one day 819 00:46:09.760 --> 00:46:13.000 of shoulders and biceps and triceps and things like that. 820 00:46:13.280 --> 00:46:18.719 But doing your legs are really really important. And if 821 00:46:18.760 --> 00:46:22.320 you do your legs consistently, there's no need to train 822 00:46:22.440 --> 00:46:26.639 your core separately, because every time you do a dead lift, 823 00:46:26.760 --> 00:46:29.400 or you do a compound lift or a squad you're 824 00:46:29.440 --> 00:46:32.519 engaging your core every single time. That is what's giving 825 00:46:32.599 --> 00:46:36.480 you the power in supporting you and you'll start getting shredded, 826 00:46:36.760 --> 00:46:40.639 like in your mid section. So there's a lot of 827 00:46:40.639 --> 00:46:43.679 benefit to it because you have to brace yourself right 828 00:46:43.719 --> 00:46:46.519 when you're lifting something, you brace yourself and then you 829 00:46:46.599 --> 00:46:50.039 lift it. And then we always teach do not lift 830 00:46:50.119 --> 00:46:53.840 with your back, do you know, lift like through your legs, 831 00:46:54.199 --> 00:46:57.840 engage your core and lift, and once you get those 832 00:46:57.960 --> 00:47:02.320 habits formed, you'll see your body composition even in your course, 833 00:47:02.360 --> 00:47:06.960 starts changing. Mayan. My husband does not do any APPS 834 00:47:07.119 --> 00:47:09.800 and he actually is walking around every day now with 835 00:47:09.840 --> 00:47:12.239 a six pack, which I'm like, this is just not fair. 836 00:47:12.599 --> 00:47:15.119 After work so hard to get my six pack and 837 00:47:15.239 --> 00:47:17.960 you just get it just what you know, Well, that's 838 00:47:18.039 --> 00:47:20.320 bringing alcohol over the weekends. 839 00:47:19.800 --> 00:47:22.519 Too, right, Well yeah, but I mean but he's engaging 840 00:47:22.519 --> 00:47:24.840 his legs, and that's what it is, engaging his legs. 841 00:47:25.039 --> 00:47:28.000 If you have a chance to work out, do legs, 842 00:47:28.400 --> 00:47:30.480 lift heavy, heavy legs. 843 00:47:30.559 --> 00:47:35.199 Yeah, that's a good takeaway. So I want to ask 844 00:47:35.239 --> 00:47:37.519 you a final question because it's this. This is really 845 00:47:37.599 --> 00:47:40.239 useful and there's a lot of information here for people listening, 846 00:47:40.239 --> 00:47:42.800 and I think it's I'm very proud of you having 847 00:47:42.920 --> 00:47:46.280 being represented and I'm sure you've probably got a lot 848 00:47:46.280 --> 00:47:49.800 of people who you know, really want to say, hey, 849 00:47:49.840 --> 00:47:50.880 you know, I don't know how you did it and 850 00:47:51.000 --> 00:47:54.079 have questions around this as well, So real opportunity for 851 00:47:54.119 --> 00:48:00.360 them to to get inspired. If you were to basically 852 00:48:00.400 --> 00:48:04.239 go out and have an opportunity to meet somebody who 853 00:48:04.360 --> 00:48:08.239 you could have for dinner, and two people dead or alive, 854 00:48:08.559 --> 00:48:10.320 and you have the opportunity to do that, who would 855 00:48:10.360 --> 00:48:10.679 they be? 856 00:48:15.760 -->

00:48:22.639 I would I would love to meet Christian Bale, my guy, 857 00:48:23.159 --> 00:48:30.360 because this man is his ability to control his body 858 00:48:30.559 --> 00:48:34.440 and change it from one film to another. Like see 859 00:48:34.440 --> 00:48:38.599 how he looked at in Batman right, Dark Knight Rises 860 00:48:38.719 --> 00:48:43.880 or something. He just was just huge and ripped and 861 00:48:44.079 --> 00:48:47.480 shredded and you could tell that he's just put so 862 00:48:47.639 --> 00:48:51.559 much work into it. And then there's other movies where 863 00:48:51.559 --> 00:48:56.400 he's like the scrawny, really thin guy right, Just so 864 00:48:57.239 --> 00:49:03.280 a guy that can manipulate metabolism and manipulate it's just 865 00:49:03.440 --> 00:49:09.320 an incredible feat. You know, that level of control that 866 00:49:09.360 --> 00:49:13.480 you have over your body, that that impresses me. I 867 00:49:13.480 --> 00:49:16.840 would love to have a conversation with Christian Bale. Actually, 868 00:49:17.400 --> 00:49:20.320 one of my big dreams for many many years was 869 00:49:20.400 --> 00:49:24.679 to meet Arnold, which now I see Arnold at multiple 870 00:49:24.760 --> 00:49:29.079 USC functions because his kids went to USC. And he 871 00:49:29.280 --> 00:49:33.280 is he is the icon. He is the og and 872 00:49:33.360 --> 00:49:38.519 the god of anything bodybuilding. Right, So. 873 00:49:40.199 --> 00:49:42.519 Did you give you advisor? Does he tell you anything 874 00:49:42.559 --> 00:49:43.559 that inspires you? 875 00:49:46.360 --> 00:49:50.440 He will tell you the truth. He's not a very 876 00:49:50.559 --> 00:49:54.760 nice man. He'll be like, no, you don't look good. No, 877 00:49:55.039 --> 00:50:01.880 you know, he's just very but he's blunt. But he 878 00:50:01.920 --> 00:50:04.239 will tell you you don't have the look, or you 879 00:50:04.360 --> 00:50:06.239 have the look, or you gotta work on this. You 880 00:50:06.239 --> 00:50:10.599 got to build your upper body, you gotta. So he is, 881 00:50:11.239 --> 00:50:15.039 he is the icon. Right, I've met him a few times. Actually, 882 00:50:15.079 --> 00:50:17.920 I've had that pleasure. So I had to cross him 883 00:50:17.960 --> 00:50:20.480 off the list. But Christian Bale is still one of 884 00:50:20.519 --> 00:50:24.239 those guys that I'm like, how can you just manipulate 885 00:50:24.280 --> 00:50:28.519 yourself from movie to movie these quite and be so 886 00:50:28.719 --> 00:50:30.480 talented at what you do? Right? Right? 887 00:50:30.559 --> 00:50:33.599 Right? That's that's crazy. Well, this is awesome. 888 00:50:33.679 --> 00:50:36.760 I mean, look, so much to talk about with this 889 00:50:36.960 --> 00:50:38.519 topic as well, and I think, yes. 890 00:50:38.519 --> 00:50:41.639 It's the breadth is incredible. We can just do one 891 00:50:41.760 --> 00:50:44.639 an entire hour just on diet or an entire. 892 00:50:44.440 --> 00:50:48.280 Hour, and I think that that's fantastic actually, and I'm 893 00:50:48.320 --> 00:50:50.559 sure there is. So if everybody wants to reach out 894 00:50:50.599 --> 00:50:53.480 to you and is listening and they're like, hey, you 895 00:50:53.480 --> 00:50:56.000 know what, I've got a question that I really want 896 00:50:56.000 --> 00:50:56.199 to ask. 897 00:50:56.239 --> 00:50:57.360 They can follow you on Instagram. 898 00:50:57.639 --> 00:51:00.719 Yes, sure, they can DM me through Instagram and you'll 899 00:51:00.719 --> 00:51:02.079 put my handle on it. 900 00:51:02.159 --> 00:51:05.079 Oh yeah, yeah, absolutely, well we'll do that. But look, 901 00:51:05.079 --> 00:51:07.960 absolute pleasure to have you on the show. My pleasure 902 00:51:08.239 --> 00:51:10.760 inspiring not just for me but also for other South 903 00:51:10.880 --> 00:51:14.599 Asian females and males by the way out there as well, 904 00:51:14.639 --> 00:51:17.559 because it's so like you said, contradict you to how 905 00:51:17.599 --> 00:51:19.519 we've grown up, but genetics don't speak to it as 906 00:51:19.599 --> 00:51:22.400 much and stuff, and you look great, You're fantastic. I 907 00:51:22.400 --> 00:51:24.800 think you know in a crowd, you'll stand out. People 908 00:51:24.840 --> 00:51:27.280 will ask and inspires others. That's what it's really about. 909 00:51:27.320 --> 00:51:28.679 It's like, I want to look like that. Well, you 910 00:51:28.719 --> 00:51:29.280 put the work in. 911 00:51:31.360 --> 00:51:34.880 If there's one the parting words I have for this 912 00:51:35.000 --> 00:51:38.679 audience really is, there's if you if you were daydreaming 913 00:51:38.679 --> 00:51:40.599 through this entire podcast and you were going to take 914 00:51:40.639 --> 00:51:47.000 away one thing here is ladies, even jets, ladies lift 915 00:51:47.880 --> 00:51:53.519 heavy lift, intensely, take short breaks. You will not look 916 00:51:53.599 --> 00:51:56.440 like a man. You will not gain a ton of muscle. 917 00:51:56.519 --> 00:51:59.760 Trust me, is really, really, really difficult to gain muscle. 918 00:52:01.239 --> 00:52:07.199 But lift heavy and lift consistently. That's that's you know. 919 00:52:07.280 --> 00:52:10.400 Forget don't even worry about cardio, forget about all that. 920 00:52:10.920 --> 00:52:14.039 Just lift heavy and you will see in three four 921 00:52:14.079 --> 00:52:16.679 months the results and your body changing. 922 00:52:18.280 --> 00:52:20.400 Fantastic advice. Pleasure to have you show. 923 00:52:20.559 --> 00:52:23.119 Thank you, Thank you so much. It was really a pleasure. 924 00:52:23.599 --> 00:52:24.039 Take care 925 00:52:48.360 --> 00:52:53.039 The world's most listened to South Asian radio and podcast 926 00:52:53.280 --> 00:52:53.840 network