Most of us today are not sleeping right. Human beings follow a circadian rhythm which means that in the morning we are high in energy and as the night falls our energies drop and we seek sleep.

Human Beings have very poor night time eyesight which makes us vulnerable to predators in the dark so we naturally seek safety and our bodies sort of hibernate.

This is because human beings are not nocturnal beings, we have very poor night time eyesight which makes us vulnerable to predators in the dark so we naturally seek safety and our bodies sort of hibernate.

The modern world has given you the privilege to be safe at night so most of you will stay awake in the night until 2:00 – 3:00 am and do work with caffeine to keep you awake.

here is why this is not a good practice on a regular basis.

When your body sleeps it undergoes digestion, assimilation and detoxification along with refreshing brain memory.

If you do not get adequate sleep of at least 6-7 hours every night then the body begins to develop toxicity.

Overtime this toxicity will lead to acne problems, improper kidney function, stress eating and lethargy.

You need to get at least 7 hours of good sleep. Ideally 11:00 PM – 6:00 AM

If you eat right and give the body what it needs then you won’t need more sleep than 7 hours trust me on this.

I am wide awake every morning without alarm and full of energy to go by my day with ease.

Here are some ways to sleep right.

Reduce AC temperature

In warmer countries if you have an AC then reduce its temperature to 19-20 degress C . That way your body produces more heat and gives you a better quality of sleep with a blanket.

Use dark curtains

Any form of light source be it street light, your phone or a bulb can hamper your sleep, you need the room to be pitch dark to sleep well. Use a sleep mask if necessary.

Don’t sleep soon after dinner

many people go to sleep as soon as they finish their dinner. This is not right because you will wake up bloated with undigested food and get a poor sleep.
You need to be done with dinner at least 2 hours before sleep and then go for a small walk before finally hitting the bed. This is the way to go.

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With education one would presume that people are well aware of what is termed as a fit body and what is not.

But sadly this is not true. Many educated people are still oblivious to the fact on what is real fitness.

One of the biggest misconception of today’s time is mistaking being slim to being fit.

I have met enough people even in my educated friends circle who believe that a person who is slim is presumably fit and good looking.

In simple terms Being Slim = Being Fit + Being good looking.

Visible fats make you look rounded and unattractive and will increase your overall weight making you slower in everyday tasks.

Let me burst the bubble on this belief today.

People who presume this to be true have never really made an effort to understand what real fitness means.

They have never indulged in any fitness training or regime. Because if they ever did, they would realize that being slim is far from being fit.

The body inherits is shape and size from your ancestors, which means that if your forefathers were slim built then you will perhaps be the same. If they were heavy built then you will get those attributes as well.

Now I’ve mentioned this before that there is no good or bad built. It’s how nature has made us and it’s a gift.

But what one needs to understand is that any bodytype be it slim or heavy is capable of storing fat.

People with slim built may have a lower tendency to put on visible fat but they will continue to store fat in their arteries, liver and other internal organs.

To simplify this concept I will divide fat into two types, the visible fats that you can see on your belly, arms and thighs and the invisible fats that gets deposited internally.

visible fats make you look rounded and unattractive and will increase your overall weight making you slower in everyday tasks.

While invisible fats will hamper the functions of the internal organs. Fats in your arteries will lead to heart attacks and stroke, because the blood cannot flow freely to the heart and other organs.

Also many slim people are diabetic and have high blood pressure issues.

So in short any kind of excess fat is bad for you.

People today get shocked when someone they know who is slim built gets a heart attack. They presume that he is fit but unfortunately that individual faced the consequences of internal fat storage due to sedentary lifestyle and bad food habits.

So how is being fit different from being slim?

Real fitness is when the body is low in both visible and invisible fats and high in muscle development.

Muscle helps burn more calories in the body and in return will burn excess fat even while the body is at rest.

Real fitness is when you are free of diseases and have good cardio health.

When you can run a mile without getting very tired, when you can lift heavy with stronger muscles.

Real fitness is when you are mentally strong to achieve your goals and ambitions.

Just because one looks slim does not mean he is fit. Watch his lifestyle and you will get the answer.

Talk soon,
Ankush Katoch

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Different hormones produced by the body has different functions. Insulin is triggered when food is consumed to digest the food.

A sudden surge of strength and urgency is achieved when adrenaline kicks in the body. It’s adrenaline that makes you run for your life when a dog is chasing you.

Similarly Testosterone in men is responsible for proper functioning of the male physiological processes like sperm production, muscle development and metabolic state.

Low T-levels was never a problem 50 years ago, as most of the everyday tasks required brute strength by men. Indulging in strenuous activity automatically has a trigger effect of Testosterone in men. In short this hormone is a by-product of physical activity.

Today we live in a world of convenience and comfort. With the advent of technology most of the strenuous tasks are now automated and men are made to just sit on their chair all day typing commands on the keyboard to get their tasks done.

While technology has made our lives so much easier and safe, it has also made men lazy and fat. These men just binge on sports and beer all day and just talk.

Men are becoming victims of low Testosterone without even realizing it. They have normalized beer bellies, weak muscles and junk food.

Here are 5 Signs of low Testosterone

Waking up with a soft noodle:

If you are waking up constantly with a soft noodle everyday then you are probably low on T. Your body has ways to signal you that something is not right.
You need to be waking up with a saluting soldier every morning.

Effort does not feel good:

If going to the gym or playing a sport is more of a life and death situation for you then you are probably low on T.
One of the key signs of high T is that effort feels good. Be it lifting weights or competing in sports.

High body fat and a pear shaped body:

If you are high in body fat especially in the pelvic region and your body is turning into a pear shape, then you are low on testosterone and high on estrogen.

Addiction to alcohol:

If you are addicted to alcohol or you want to open a bottle of wine or whiskey everyday to escape reality then you are probably low on Testosterone.
The body does not process alcohol and compromises other biological processes while trying to get rid of this substance from your body. The result is Low T-levels.

Reduced sex drive:

If you sex life is suffering with your partner or you have found yourself addicted to pornography because you are too meek and shy to approach women, then you have low T-levels. Reduced sex life results in low self esteem and isolation for men.

Talk Soon,

Ankush Katoch

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Not only does man boobs look hideous on men, they are a sign of an serious underlying condition which many men are ignorant of.

Men with man boobs constantly live in insecurity and hide their chest by wearing lose shirts.

So what causes man boobs?

Man boobs occur in men when their testosterone is low and the estrogen level in their body is high.

Testosterone is the male hormone of biological function and vitality in men while estrogen is the female hormone of feminity.

Estrogen and progesterone is what gives women the slender figure, soft voice and mammary glands with enlarged breasts.

When estrogen begins to increase in men, the mens body begins to transform in ways that resembles a woman.
They will begin to have enlarged chest.
They will begin to have a pear shaped body with wider hips and smaller shoulders.

Most of the men are oblivious of this fact and presume genetics to be the reason of their structure. This is not true.

If you are biologically born as a man then you are bound to have wider shoulders , a slim waist and strong arms and chest.

So why is estrogen increasing in men?

One of the primary reasons for this hormone imbalance is sedentary lifestyle and bad food habits.

Most men today work from home or in an office and sit whole day on a chair. There is no physical activity of any kinds at their workplace, hence they end up sitting for 8 hours straight.

To top that up, they will binge on cola’s, junk food like fries and burgers on most days, increasing their body fat.

Junk and processed food like fried chips, cola, processed meat, biscuits etc today has chemicals that alter the hormonal state of your bodies and cause higher estrogen levels in men.

The second biggest reason for higher estrogen is use of perfumes by men.

Perfumes have phthalates in them, a chemical that enters your body through the skin and alters your hormones.

Moreover regular use of perfumes by men will repel women instead of attracting them because women can literally smell testosterone from men through their breathing. It is one the primary ways of attraction.

So how to get rid of Man boobs?

Man boobs are a sign from the body that something is wrong. So don’t be ignorant and accept them.
First and foremost is to begin eating healthy and cutting out junk food from your diet.

Healthy eating means home cooked vegetables, meat and nuts. Eating good amount of protein and natural fats from fish, meat and nuts.

Secondly begin exercising, start with walking and slowly transition to weight lifting.
Training your chest will strengthen the chest muscles and make it look more tighter.

Thirdly stop the use of regular perfumes and keep it very occasional.

If you follow these steps regularly then you will slowly see your chest transform into a plate of armour.

Embrace your true masculinity and become the best version of you.

Talk soon,

Ankush Katoch

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Where you decide to take things seriously about your health and fitness.

Where you begin making new year resolutions to start working out in the gym everyday to lose that fat on your body.

You begin with full enthusiasm buying new clothing and shoes and the first day goes well.

You stretch it for a week and body pains and tiredness slowly begins blurring your minds.

You begin questioning if this is all worth it. The couch keeps calling you, the favorite TV show wants you to keep watching it.

The junk food in your closet is missing you.

And you give in, you stop going to the gym and begin indulging in junk food and sitting on the couch again.

And everything goes back to square one.

So what does it take to continue your journey towards fitness?

Why is it that some people continue achieving their goals while some quit?

What is it that motivates others that keeps them going?

Perhaps the answers that we all ask

A very important part of any fitness journey is Mindset.

Yes your clothes, shoes, gym membership, diet, exercises etc etc are important but perhaps the most important is the Mindset.

What is a Mindset?

A Mindset is a conditioning of the mind that needs to be performed everyday like a ritual.
Just like how you wake up, drink water, hit the washroom, get ready to work.
The same way a mindset needs to be thought over and over again.

A mindset is achieved by constructing a villain in your head.

The villain is your current self, who is lazy, who indulges in junk food, gives in to any temptations easily. A total whimp version of you is your villain.

A version of you that is scared of tucking in shirts, scared of getting photographed because he is too fat, a version of you that climbs 10 steps of stairs and pants hard like a loser.

You need to construct this villain in your head and you need to go to battle with this villain everyday.

When you wakeup in the morning you need to think about this villain because he is constantly laughing at you all the time.

A very important part of any fitness journey is Mindset.

You need to be pissed off.

And then wear your gym uniform and go to battle everyday.

You need to think of your loved one’s.

What will happen to them if you ever got a heart attack because of your complacent behaviour?

You will leave them with nothing to be proud about yourself.

They won’t remember you because you didn’t even try.

Have this mindset every single day and see how it makes a difference in your lives.

Learn from other people who are in the similar path. Get inspired by them and make it a habit.

The battle to lose fat is 50% of time fought in the head. The rest is just work at the gym.

Talk Soon,

Ankush katoch

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We live in twisted times, while there is poverty and famine in many places of the world, there are wars and destruction in many.

At the same time we have men in countries that are living in a convenient bubble.

500 years ago every household had men that were either fighting in wars in the military or were working hard in the farms hauling hay stacks and chopping wood with their brute strength.

Some parts of the world still have such men where their family’s survival depends on how hard they work physically.

Today many developed countries are at peace, there are no wars that are fought or famine to deal with.

Food is available in abundance with ultra processed and sugary shit available at every corner of the road.

Men of these countries are suffering their complacency.

Stuck in a vicious circle of making money to compete with each other on who drives a bigger car and who eats more sugary shit.

Testosterone levels have been the lowest for men in today’s generation, especially in developed countries and metro cities.

With absolutely no regard to their fitness or health, these men are suffering their own temptations.

They indulge in junk food, watch TV, get addicted to porn and suffer lack of quality relationships with women.

Ultimately they succumb to drug use to try and fight of their depressed state only to go down the spiral even more.

Testosterone levels have been the lowest for men in today’s generation, especially in developed countries and metro cities.

It’s a sad reality for men.

But is there is a better way? Where does the solution exist?

I believe that every man deserves better in life.

A better income, more respect and a loving relationship with a woman he desires.

Physical excellence translates to excellence at work, in relationships and even business.

These may seem qualities that you take for granted but trust me it takes real work to achieve them.

Men can become the best versions of themselves by embracing their true masculinity.

Physical excellence is a birth right of every man and he should strive to achieve it everyday.

Physical excellence translates to excellence at work, in relationships and even business.

Responsible men create responsible and safe societies, it has always been the way of existence.

So get your shit together and hit those weights in the gym.

Talk soon,
Ankush Katoch

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Usually before and after the release of the movie you will see their workout videos and exercise regime go viral on social media and the internet.

In these videos you will see them how they turned their flabby fat bodies into a rocking six pack body in less than 6 months.

Take Aamir khan in dangal as an example, you will see how he put on weight for a role and how he lost the weight so quickly and build muscle.

You get fascinated by this idea that if they can do this then so can I. So you begin your training and you try to replicate their schedule only to fail and then quit in a few weeks.

Why?

Because their regime is unrealistic for the common man.

They have the best trainers running behind them and making them do the exercises, they have the best nutritionists telling them what to eat, they have the best chefs who cook for them, they have the best massage therapists they have everything best because this is their job.

Moreover these guys take anabolic steroids and other drugs to quickly lean down or muscle up. Yes this is a reality in the show business.

Don’t be mistaken that they get this physique by just sitting on the couch, they do work hard for it and it is for a purpose to get a specific look for the role that they play.

But you have nothing of that sorts. You are a common man with a 9-5 job. Making limited money and having limited time who obviously cannot afford that lifestyle.

So is it possible to achieve a physique like them without everything they have?

I say yes because I have done it and so can you.

Achieving a great physique is a combination of a killer mindset, a great diet and a perfectly balanced exercise routine. A combination of these and you will become unrecognizable in a few months.

Its a system that is simple but takes absolute dialing in and focus.

Ultimately it will come down to how bad you want it in your life.

Are you happy with mediocrity and a fat belly or do you seek for betterment in life.

It comes down to making a decision.

Achieving a great physique is a combination of a killer mindset, a great diet and a perfectly balanced exercise routine. A combination of these and you will become unrecognizable in a few months.

It comes down to if you want to walk with your chest up high or hunch and wear lose shirts to hide your belly.

Being in good shape is directly proportional to be being more confident in life.

So get the fundamentals right. Stop pursuing your celebrity fitness advice.

Start slow and get the basics right.

Start walking more

Start running a little

Start lifting slowly

Start eating right and cutting junk food.

Transformations start with little decisions.

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Genetics play an important role on how we are structured, our size and shape is determined by how our biological parents looked like.

Genetic memory is nature’s way of remembering things and passing down.

Like the fact that your grandfather’s nose sits on you exactly the same.

Modern science classifies body types into 3 types.

The ectomorphic body

Ectomorphs are slim built, they have a very lean frame and find it hard to put on weight or muscle.

Ectomorphic physique comes with an advantage of being light and quick hence you will see these people compete in long runs and marathons. You will also see them in sports like basketball which requires great amount of stamina and a lean built.

The mesomorphic body

Mesomorphs are well structured individuals.
They are aesthetically pleasing to look at as they flaunt great proportions.
They have a decent shoulder size and great muscle definition that gives them a well defined look.
They also put on muscle faster and are capable to lean down quickly.

The Endomorphic body

Endomorphs are rounded in nature.
They are heavy built and usually have a tendency to put on body fat faster and easily.
People of these built are found competing in wrestling and power lifting due to their bigger size.

It’s not always necessary to be classified under these 3 categories for people, some are hybrids that overlap these each of these types.

Like one could be between ectomorph or mesomorph where he looks leaner but still has some muscle mass to him.

But the main point to understand here is that there is no good or bad types, it’s just how nature has made us.

So it is possible for an ectomorph to look like a mesomorph?

Absolutely yes, if a leaner built person strength trains for a long enough time with supporting nutrition then he can build great muscle definition and look like a mesomorph.

Our bodies are incredible machines that can adapt and transform based on the activity level and nutrition.

Each body type demand a different approach towards fitness and goals need to be defined on what is that one wants to achieve.

Endomorphs will need to increase cardio activity in conjunction with weight training and go calorie deficit to lose the excess body fat.

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It’s important to understand why this hormone in men is considered an elixir.

Let’s understand what Testosterone is on the first place.

It’s a hormone that is present in both men and women but it is predominantly higher in men.

Testosterone is responsible for the bigger muscles that men have, the thicker voice, facial hair, production of sperm and many other physical processes.

It is also required to keep your sexual performance up in the bedroom.

This hormone is what separates a man from a woman. Women have higher estrogen levels which gives them a slender figure and voice.

So how is Testosterone measured?

A blood test will show the presence of this hormone and it’s calculated in nanogram per decilitre (ng/dl )

A healthy range is considered anything between 450—600 ng/dl

T- levels peak in late teenagers and may even reach 1200 ng/dl depending on your genetics and activity levels.

T-levels have been dropping in Men since the last 100 years and research is showing that men these days produce 30% less Testosterone than they used to a 100 years ago.

This basically means that your grandfather had higher T-levels at your age during his time.

The question is why are T-levels dropping? and what happens if the T-levels stay low consistently?

T-levels are dropping due to sedentary lifestyle, estrogen increasing substances and food.

Junk food that is highly processed has a direct co-relation with increasing estrogen in the body.

Similarly Phthalates present in aromatic soaps, shampoos and perfumes add further to the woes of low T.

Men who continuously feed on junk food and wear perfume are dooming themselves with low T-levels.

They may not realize it until it starts affecting their personal lives.

These men have no energy to exercise or socialize, they are meek and shy, they would rather sit and play video games instead of hit the gym or play a sport.

Low T-level makes a man lazy, sleepy and fat. The zeal from his life will slowly be lost and he will find himself addicted to instant gratification like porn and sugary drinks.

Poor performance in the bedroom is one the biggest let down of low T.

It’s a vicious circle to get into and it’s even harder to come out of it.

So what can be done to increase T-levels naturally?

First and foremost is to cut our junk food and eat real food.

The second step would be to get out in the sun and exercise.

Weight lifting 3 times per week has a massive impact in spiking your T-levels naturally.

Consuming healthy fats like cheese, salmon, butter and animal fat helps in boosting T-levels.

Stop the application of perfume everyday and keep it very occasional.

Excessive Alcohol does no good as you will be hungover with low energy all the time.

Talk soon

Ankush Katoch

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People slang out this word even with the slightest feeling of lowness or sadness.

It’s like a buzzword to project your state of mind rather.

I personally don’t believe in depression myself because depression for me is not a condition but a state of mind.

Yes I feel depressed sometimes but I know ways to snap back to a good mood anytime.

So what guarantees that you feel depressed and stay there for longer

1. Sitting indoors all day without getting the sun.
2. Drinking too much alcohol
3. Chain smoking
4. Playing too many video games
5. Indulging in sugar and junk food
6. Excessive scrolling on social media
7. Not socializing

These are sure shot ways for you to feel depressed and stay there for a long time.

I have had my share of lows in my years of life. Ending of a three year long relationship, Failure in academics, Family financial crunches, Legal cases slapped against family, Loss of a best friend, hyper anxiety during the times of COVID, weakness due to surgery, etc etc.

Most of us go through certain trauma’s and tragedies in our lives.

As a human being such situations are part and parcel just like happy times are.

So you can either choose to sulk, overthink and stay in the low zone or you can do something about it and overcome such situations.

Remember that sitting depressed and doing nothing is a privilege you are getting because if there was no food on the plate for you, then you’d be hustling and finding ways to make a living.

There are many people in the world that don’t have the privilege to sit depressed because they have shit to do.

As a human being you are given one life, an opportunity to live and make something out of this life. Sitting depressed is the worst thing you can do to yourself and others around you.

What a total waste of time.

Every time I feel low or depressed , I hold my breath for as long as I can.

When I do that, after a certain point my body starts fighting within me. And after a few seconds my will power to hold my breath is totally destroyed by my body and I take a deep breath.

By own body literally tells me F**K you, let me live.

When my own body is a fighter, why can’t I make my mind like one?

This profound thought snaps me back to reality, that having this body is an honour. Having your family around you is an honour.

Ultimately that is what matters, rest is all pish posh and dumb.

So why fret and waste your precious time sulking?

I personally work very HARD to stay out of a depressed state.

I train my body everyday to fight and survive and that in turn trains my mind to survive and thrive.

It’s a perfect handshake.

So next time if you are feeling depressed, then take a walk in nature.

Go for a run

Hike a mountain

Lift some weights

Let your body inspire you and you will come out victorious.

Talk soon

Ankush katoch

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