10 RULES for Life-Long FITNESS

1. Cut out processed sugar (dessert, table sugar) and processed items (chips, farsaan, maggi). They are the curse of our generation. When craving sweets, eat fruit. When craving snacks, eat nuts.

2. Protein MUST be the centrepiece of each meal. Chicken/fish/eggs/paneer/tofu/sprouts/protein-shakes have to be included every time you're eating a meal. Even "snacks" must contain a bit of protein.

3. You MUST starve your body for at least 12 hours of your day. Easiest way to apply the REVOLUTION called "intermittent fasting". Gives your ENTIRE system time to recover and heal. Say no to breakfasts ideally. If you can't, then eat at 7pm latest.

4. Movement - choose weights, yoga, dancing, sports, running, swimming or calisthenics. But ensure you MOVE your body at least 3-5 days of the week.

5. Water & vegetables are the constants of your life. Load the f*ck up.

6. Replace maida (bread, naan, cake) with whole wheat (rotis, rava, dalia). Replace white rice with unpolished rice (ideally brown). Ensure that you don't mix rice & wheat in the same meal (harsh on your system)

7. Last meal should be 2-3 hours before bedtime. Food digestion interferes with sleep & repair. Be serious about this & watch your life change.

8. Don't do it for the 6 pack or the thigh gap. Do it to HARDWIRE discipline into your mind. The process is way more important than the end result. .

9. It's very easy for college kids to be fit. It's very difficult for working professionals to be fit.

Never brag about fitness if you're under 22. Only encourage!

Never completely ignore fitness if you're over 22. Only prioritise.

10. Enjoy yourself as well. 3 cheat meals a week is good enough enjoyment. Work towards this level of discipline for the sake of the older version of you. Delete food delivery apps if need be. Always eat home cooked food for best results.