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Stay Fit the Vegetarian Way. VegFit shares tips on workouts and healthy vegetarian diets.

31/12/2025

2026 mode on!

08/11/2025

Thank you for accepting me as is. The friends from different generations but feels like a new bond is established.

Love you loads…Until next time when we party again. 👻👯

07/10/2025

Indian Men in 40s don’t dress up!

I was under the impression, until I met this 49-year-old gentleman Sathyan Chandrakesan . He comes to gym like it’s his business to turn heads, and I admire that. With a matching t-shirt, socks, wrist band and shoes. This is a sign that you respect your workout place as much as work place.

Dressing up is seen as a non-essential characteristic, and it loses its value even more in the 40s and 50s.

But Why?

The answer is - Who cares? I am married, I have so many responsibilities on my shoulders. Looking good is the last thing in my mind.

There. You lost my respect.

And before you give me a stare... well, its not about looking good. It’s about prioritzing your health and wellness. Because this is how it goes -

- You priortize your health and workout regularly
- You feel high energy and confident
- It shows up in your work, and appearance

Your appearance defines you as a person.

30/05/2025

We were built to move. Irony is…

We are seeking motivation now to do what are born with. 🤷‍♀️

27/11/2024

Six luxuries in life.

1. Time
2. Slow mornings
3. Health
4. Ability to Travel
5. House full of Love
6. A quiet Mind

I am fortunate to have all of them at this point in my life.

Which all have you got?

19/11/2024

7 Principles to Build Your Fittest, Most Resilient Body in 2025

In my 40s, I learnt that fitness is more about sustainability & longevity.
Here are the fundamental principles I follow to structure my regime 👇

1. Embrace Functional Movement
Prioritize bodyweight compound movements that enhance mobility, flexibility, and strength.
- Push-ups, pull-ups, squats
- Full range of motion exercises
- Low-impact training that protects joints

2. Smart & Consistent Training
The magic is in consistency, not intensity:
- 90 minutes (3 sessions) of strength training weekly
- 90 minutes of Zone 2 cardio (eg. Inclined walk) weekly
- Daily walking (aim for 8000-10,000 steps)

3. Injury Prevention and Recovery
Protect your body while staying active:
- Proper muscle activation before workout
- Stretch post workout
- Prioritize quality sleep
- Avoid HIIT training or do it only under super vision

4. Nutrition to Fuel & Strengthen
Transform your diet to support longevity:
- Make high protein foods core of your meals
- Daily 14-16hrs fasting or weekly 18-24hrs fast
- Maximise Whole foods, minimise processed foods and sugar
- More water, less caffeine

5. Fitness as a Lifestyle
Fitness isn't just a workout—it's a lifestyle:
- Stay physically active throughout the day
- Close to zero alcohol, smoking
- Become part of fitness groups/communities

6. Supplements for Hormonal & Metabolic Health
As metabolism slows down, be strategic:
- Regular blood test for testosterone, cortisol levels, vitamin deficiencies
- Consider supplements like Vitamin D, Zinc, and Creatine
- Magnesium, Ashwagandha for stress management and sleep

7. Cognitive and Mental Fitness
Physical health is deeply connected to mental well-being:
- Practice meditation or mindfulness
- Engage in activities that challenge your brain
- Learn new skills to keep neural pathways active

Consistency trumps intensity every time.

18/11/2024

I don't eat protein when I don't exercise.
..a friend told me so yesterday.

He takes whey protein for breakfast every day, but on Sunday, he skips his exercise, so he skipped the whey protein shake, too.

This is such a big myth that we should take whey only when we exercise.

We don't need protein only when we exercise; we need protein every single day.

And on days when you don't exercise, protein is even more essential. Since carbohydrates are the primary energy source, our bodies can survive on fewer carbs on low-activity days.

On such days, protein helps to keep you fuller, making it easier to control carb and overall calorie intake.

You can take whey protein to meet your protein requirements any day of the week, any time of the day.

12/11/2024

STOP eating breakfast like a king!

Times when we used to hunt, and we did not know when and if there would be a next meal, breakfast was essential,

but not anymore.

If you are not physically active in the morning, ie. you are not exercising, or your job doesn’t require you to run around the floor,

you ideally don't need breakfast.

❌ Poha, Upma
❌ Idly, Dosa
❌ Sandwich
❌ Fruits

All of these options are loaded with carbs that you don't essentially need.

Carbs can provide quick energy release, which, if not used, will be stored as fat in your body.

So, if you skip breakfast, you will conveniently extend your night fast and put yourself in a fat-burning state.

But what can you eat if you really wish to?

The biggest hack for sustained energy is - breaking your fast with protein and fats.

Here are your options -

1. Whey Protein shake in water with nuts or seeds
2. Whole eggs
3. Paneer / tofu bhurji
4. Greek yoghurt with whey protein

Trust me. This will improve your energy levels, productivity and focus.

************************************************************
Unlock your potential for sustained energy throughout the day with my 3x3 formula for 3X energy in 3 weeks!
Access your free guide here -
https://veg.fit/3x-energy-levels/

11/11/2024

Steal my secret

06/11/2024

11 years older or younger?

Back in 2013, I had very low standards for being healthy. I did not know I could feel better in my body than I used to.

I was eating 'ghar-ka-khana' but did not know the meaning of eating a well-balanced diet.

I used to go to the gym, but my workout regime wasn't very consistent or structured.

I did not shy away from indulging in desserts or outside food because I thought I was healthy.
I understood the meaning of this only when I started experiencing knee pain due to insufficient muscles. My stamina was dropping, and I could barely climb 2 floors of stairs. My skin had constant breakouts, and I started losing confidence.

Luckily, I got a hold of the situation before it went completely out of control.

11 years later, I am enjoying the best phase of my life.

I am fit, and confident.
I feel energetic and positive towards life.
I look forward to outdoor activities.

Constant practices produce long-sustaining results.
And I am a living example of the same.

****************************************************************
I have created a 7-day diet and workout plan to help you kick off your fitness journey.

Grab your copy here -

https://shorturl.at/Ma5zs

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