This 4 Things will Lose Fat and Gain Muscle in 90 Days (हिन्दी) скачать в хорошем качестве

This 4 Things will Lose Fat and Gain Muscle in 90 Days (हिन्दी)

4 Things to Lose Fat and Gain Muscle in 90 Days (हिन्दी) STEP 1: NUTRITION The first thing I fixed was my food. No extreme dieting. No starvation. I ate: High protein every day Home-cooked food A small calorie deficit Protein was non-negotiable for me. Eggs, chicken, paneer, curd— whatever was possible. I stopped: Sugary drinks, Junk food, Late-night eating. STEP 2: TRAINING The second thing was proper training. I stopped wasting time. I focused on: Squats, Pull-ups, Presses, Rows Heavy weight, controlled form, progress every week. Yes, I trained abs too— but smartly. Weighted crunches, leg raises, planks. Not every day. But consistently. STEP 3: FAT LOSS WITHOUT LOSING MUSCLE ] I didn’t run for hours. I walked more. 8–10 thousand steps daily. Sometimes incline walking, Evening Walk. STEP 4: RECOVERY & DISCIPLINE 7–8 hours of sleep I drank more water And I stayed consistent. follow me Instagram -   / ayush7070   #fitness #youtubevideo #fitnessjourney