Transform Your Body

Personal training, online coaching, and tailored diet plans for your fitness journey.

Personal Training

One-on-one sessions tailored to your fitness goals and needs.

Home workout

🏠💥 Top 10 Home Workout Tips – By Pahlwan Ji Style 💪

1. Fixed Time Set Karo

> Roz ek fix time par workout karo — morning ya evening. Consistency is the key to results!

2. Warm-Up Zaroori Hai

> 5-10 minute light jogging, jumping jacks ya skipping karo — muscles ko ready karne ke liye.

3. Bodyweight Se Shuruaat Karo

> Push-ups, squats, lunges, planks — ye sab bina equipment ke bhi kaafi effective hote hain.

4. Proper Form > Reps

> Galat tarike se 50 push-ups karne se better hai sahi tarike se 20 karna. Injury avoid karo.

5. Routine Mix Karo

> Monday: Chest

Tuesday: Legs

Wednesday: Abs

Thursday: Arms

Friday: Full Body

Weekend: Stretching or Rest

6. Nutrition ka Dhyan Rakho

> Exercise ke saath healthy khana bhi zaroori hai – high protein (daal, doodh, eggs), dry fruits, fruits & desi ghee.

7. Hydration Mat Bhoolna

> Pani peete raho. Workout ke dauran aur baad mein kam se kam 1-2 glass paani zaroor lo.

8. Simple Equipment Use Karo

> Agar hai to resistance bands, dumbbells ya ek heavy bottle bhi kaam aa sakti hai.

9. Mirror Ke Saamne Practice Karo

> Apni form dekhna easy ho jaata hai aur motivation bhi milta hai!

10. Self-Motivation & Discipline Rakho

> “Gym ghar par bhi ho sakta hai, agar man ho to.” Har din khud se competition karo.

Diet Plans

Pahlawan Ji’s Natural Food Supplements

“Shudh. Prakritik. Asli Taqat.”

🔥 1. Desi Ghee (Cow Ghee)

🔸 Muscle recovery & strength booster

🔸 Homemade or trusted Gaushala sourced

✅ Use: 1 tbsp empty stomach or with meals

🍯 2. Pure Honey (Organic or Forest Honey)

🔸 Natural energy booster

🔸 Better than sugar-based drinks

✅ Use: With warm water or pre-workout

🥛 3. Raw Milk (Desi Cow or Buffalo Milk)

🔸 High in protein and fat

🔸 Better for bulking naturally

✅ Use: Morning + post-workout

🥜 4. Dry Fruits Mix (Badam, Kaju, Akhrot, Kishmish)

🔸 High-calorie, nutrient-rich snacks

✅ Use: Soaked overnight, eat in morning

🥚 5. Desi Eggs (Free-range)

🔸 Natural protein and healthy fat

✅ Use: 3-6 eggs/day as per body needs

🍌 6. Banana + Peanut Butter Shake

🔸 Homemade mass gainer

✅ Use: Blend banana, milk, peanut butter

🌿 7. Ashwagandha Powder (Certified)

🔸 Muscle strength, stress reduction

✅ Use: 1 tsp with warm milk at night

🧂 8. Black Salt & Cumin Digestive Mix

🔸 Improves digestion

✅ Use: Post meals or after workout

🧄 9. Garlic (Lehsun) Capsules or Raw

🔸 Boosts testosterone & heart health

✅ Use: 1-2 pods empty stomach