How to Burn Fat and Gain Lean Muscle

People generally get confused with gaining lean muscle and fat burn. The common knowledge amongst many is in order to build muscle they need to go to gym 5-6 days a week and lift crazy heavy weight. There is no thought or consideration of cardio. Secondly, to gain muscle many people take high calorie intake as an excuse to shove unhealthy nutrition less bad calorie food/drink.

When the focus is so much on building muscle, burning fat is not in even in the equation of daily activity because it gets mixed up with the concept of weight loss that in turn means or is related to calorie cutting / deficit.

One can easily combine the two aspects together, i.e., weight training for muscle building and cardiovascular activities for fat burning. The two complement each other from complete physical results perspective as well as providing overall health benefits.

Generally the myth amongst beginners or amateurs is cardio with weight training will cause muscle loss. That’s why I have tips for you accommodate in your training to get a good clean and lean muscle building instead of unhealthy bulking with bad calories.

Tips to Burn Fat and Gain Lean Muscle

Burning fat can be done while still maintaining the hard gained muscle. This is what is commonly used by professional bodybuilders to get the muscle mass with low body fat.

So, below the tips to burn fat and gain lean muscle

  1. LIT (Low Intensity) Cardio- perform your cardio AFTER your weight training is done. Since you are in for fat burn so you have to keep a slow pace cardio like brisk walk, slow jog, medium pace on ecliptic, or stair master. Before you jump in the cardio session, make sure you have your post workout shake to help assimilate the vital nutrients in the body filling the muscle fibres.
  2. NUTRITION BALANCE – you want to have the right macros of protein, good source of carbs and fats to help you build muscle without storing any calories converting into fat. Your body is what you feed, so it’s YOUR responsibility to watch your nutrition.
  3.  SUPPLEMENTATION – to gain the strength you must have the right supplementation to support your training – pre, intra and post workout. If you are training that hard then you need supplements for the nutrition you can’t get from food which is important for recovery and growth
  4.  HYDRATION – keeping your body hydrated is a key for good recovery, energy levels, metabolism boost and cleaning toxins. Best sources are- water, BCAAs, coconut water, green tea etc. Avoid any sugary, aerated “energy” drinks” which are full of caffeine and sugar. Even soft drinks or cordials aren’t a good solution
  5.  AVOID JUNK FOOD – very big factor is to avoid high sugary and greasy food and snacks. Some would justify cheat meals but my suggestion is to keep the calories intake as clean as possible for the best results. There are whole lot of factors behind cheat meals – timing, source, choice etc. As a beginner, I want you to focus on clean source of food.

Fitness is a lifestyle, not a short term crash course, hence a life-long decision. It does take lot of hard work and consistency but only those who can rise above their fears/excuses become winners.

Messenger of Fitness and Transformation


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Stay On Track This Christmas Holiday

December 25th – one of the most significantly celebrated day around the world with family and friends, its Christmas time baby. I quiet enjoy this colourful time of the year when everyone from kids to grandparents are in the joyous mood of celebrating, sharing and giving. The environment around just changes to the beautiful song.

However, there is definitely a correlation between the celebration and calories. There is certainly a huge amount of food intake involved during the celebration which is mostly calorie dense and processed.

So the question is how do we stay on track with our fitness during this holiday season? What steps can we take to avoid the impact on our body that lasts for months?

Christmas Fitness

I sit here writing this content to help be aware of your choices and also give you my own very personally experienced tips that I use for any social gathering for celebration.

  • Plate of Protein – focus on having more protein rich food that are lean sources and not covered in lot of oil. Protein is more expensive for body so it increases the metabolism 8% faster than carbohydrates and fats.
  • Hydration – as much as most people like to over-eat they end up consuming less fluid which can slow down metabolism. Staying hydrated with water or electrolyte rich fluids such as coconut water etc., not only improves metabolism but also reduces food cravings and keeps the energy levels up.
  • Calorie Cycling – with Christmas breakfast, lunch and dinner approaching, you can start consuming less calories in the form of carbohydrates and fats 2-3 days leading up to the main day. This way you are putting your body through a calorie deficit which in turn will help you consume the extra calories on the holiday.
  • Increase Your Cardio & Training – Leading up to the day you can increase your cardio sessions and also pump up a little harder in the gym. You are increasing your room for calorie deficit that can assist you consuming that delicious turkey.
  • Stop Grazing- A biggest mistake which fails people, over eating or gazing. Just because there is lot of food around doesn’t mean you have to snack on it. Watch what you are doing, stay accountable to yourself. Best is to make a list beforehand of food you want to eat on the day, that you won’t go bonkers on the food.

Holiday seasons are challenging with so much food around but it is also the time when we can lose focus. It’s about controlling our environment and the above tips or steps I take for myself has helped me a lot in staying in the shape. Now it’s your time to put that effort, you will thank yourself.

For Free Consultation of starting your very own fitness journey of customised training and diet plan, fill in your details in Contact page

Rahul Talreja
Messenger of Fitness Transformation

Be Your Best Self

Meal Prep – Benefits Vs Excuses

One of the biggest factor of whether you are going to have a successful transformation, be it weight loss/ burn; building muscle or complete fitness etc., is your nutrition. Nutrition is something that makes or breaks the whole process of achieving our goals.

Meal Prep – Benefits Vs Excuses

Knowing what to eat is important but more than that when to eat plays an important role. I am a huge advocate of eating clean calories throughout the split in 5-6 meals every 2.5 to 3 hours. However, I just don’t talk about it, I live it. I have been doing this for last 3 years regardless of where I am – office, road trips, flights, hotels, and meetings, whatever it takes.

The key is to have a meal prep done in advance of your day so you don’t have to think about what to eat, you have it sorted already beforehand. Having my meals prepped in advance for the day saves me a lot of distraction so I can focus on important things in life like my work, my goals, my priorities across all areas of my life.

Secondly, eating small meals with the right proportion of protein, good carbs and good fats helps you maintain your blood sugar levels, there are no sudden drops or spikes which stops you from craving junk food. Additional benefits are better metabolism, more energy levels and less bloating to name a few.

Sure it takes some time to get used to the idea, dedication, and intention to succeed until it becomes a habit but it is worth every minute of it.

Okay while I am writing this, I am already hearing your questions or excuses that must be coming in your mind.

Let me lay it out your excuses for you –

I don’t have time every day to cook so many meals.

Well no one has extra time on hand and great thing is everyone living on this planet has 24 hours available, it’s up to us to prioritise. All you have to do is make the time. Best tip is prep meals on the weekend for next 3 days and then midweek for balance of the week. So you are not spending daily time in kitchen. Maybe let go of that 2 hours of TV time or maybe wake up an hour early each day to make things happen

I can’t eat that many meals in a day – I am a normal person who eats 3 regular meals a day.

No you are not eating JUST 3 “regular” meals a day. You are not counting your sneaky snacks that you are consuming in the form of cookies, chocolates, cakes, pies and what not. I am just helping you replace those unhealthy snacks to a small healthy meals. Guess what’s going to help you?

I have kids, once you have kids you will know what it takes

Great going, blame those little ones because that’s easy right? Kids are doing and being what they are best at – being kids. It’s not your kid’s fault that you are struggling to get results, so stop marking them as an excuse. Your health is your responsibility, so better take it like a champion. Best suggestion I can give you is include them in your journey, let them see you as a hard working person and get inspired by. It’s an opportunity to set a great example for them.

My family won’t support my transformation journey

Right! Here is another harsh truth to hit you between your eyes. NOBODY will stand with you if you don’t stand up for yourself – period! So take your own responsibility, even if it means having to do everything on your own. Your health is the biggest priority you have to look after before anything else. It’s best to have a heart to heart talk with them to align everyone or if still no support then tough luck – just do what you have to do.

I don’t know how to cook

If you have an understanding partner or a family member then all you have to do is work with them on grocery list, number of meals, quantity and timing. If you are a single fella then it’s time to learn some new skills my friend – get your hands dirty.


I can assure you there are more statements like these that one can come up with just to avoid putting the work towards leading a healthy lifestyle. The point I am wanting to make is if you want it bad enough you will find a way. And, if you think there is no way then you have never wanted badly enough.
When I work with my clients on Be Your Best Self Transformation programme, we work towards finding solutions instead of focussing on problems too much. The more we focus on problems the more they will become our reality. The sooner we switch our minds towards creating or finding solutions, the faster we move towards our goals.

If you have read it thus far, I must thank you for taking your time out for my blog. Lessons are meaningless if they aren’t shared. I hope you found some value in this blog.

Until next time

Rahul Talreja
Transformation Coach
Be Your Best Self Transformation

9 Common Weight Loss Mistakes to Avoid

We can talk about weight loss for days or weeks but what we ignore more than often is whether the process we are following has a positive impact overall on us or are we putting our bodies through a whole level of different stress that can cause issues in the long run.

If you are one of those people who are working really hard towards getting into a leaner shape and look good feel good, then you must avoid these 9 common mistakes that can affect your health.

1) Completely Cutting Carbs

Carbohydrates are an essential part of our nutrition plan. We need carbohydrates as they give us energy to perform our daily activities, movements, training etc. Complete elimination of carbs can cause internal weakness and lack of energy as your body. Also our cravings for high sugary stuff starts to rise which can manipulate with our blood sugar levels.
It is better to replace bad carbohydrates with good sources of carbohydrates. You can download a copy of Grocery Shopping List from Free Resources.

2) Missing Meals

I have personally met so many people who have one solution to weight loss – Missing Meals or Skipping meals. The first meal of the day breakfast is often missed thinking which leads a eating a big lunch and slightly less bigger dinner. By doing that we actually boosting our fat storage tendency.

By skipping a meal, we put our body into a starvation mode. When we have our first meal which in this example is lunch, as an average individual we end up eating more than we need because our body needs energy. While we do that our body recognizes a lack of food so it starts storing whatever food it gets in the form of fat to use it as a source of energy. Therefore, instead of missing meals starts consuming 5 small meals a day which boost our metabolism and weight loss tendency.

3) De-hydration

Ok this an important one that you want to put in check every time you feel like snacking. Majority of times when we feel like having a snack or sweet cravings, it is because we are not hydrates enough. In simple words, we haven’t had enough water. In such a situation our body creates signals to our brain that it needs something and our conscious brain thinks of that something as “food”, which is where most of us mistake our thirst with hunger.

Check yourself next time it happens, you might just be thirsty.

4) Spending Hours doing Cardio

Another common mistake a lot of people, especially women, make is spend hours on cardio machines in the gym. I have seen people doing a hard-core group fitness session for 45 minutes and then go for a second one straight after that. It is a known fact and also proven by research that our body burns more fat with weight training as compared to running on treadmill.

My tip is to spend no more than 45 minutes on weight training (light or medium); or a cardiovascular training. The most effective is when you train with a training partner or join a group fitness activity that helps you push harder.

5) Artificial and Cosmetic treatments

A BIG NO! There sure our very expensive surgeries, or treatments one can go after to suck that fat in or burn the fat cells through artificial equipment’s. But before you go in that path make sure you are aware of the side effects (internal and external). These are short term treatments that is good from the outside but are still harming you from inside and the results are guaranteed.

Fitness is about changing your habits which is an internal process instead of an external change

6) Sleeping Patterns

Too much or too less of anything is bad for us and same goes for sleep. When we are not getting enough sleep our body’s cortisol levels (stress hormones) increases. This means that body isn’t getting enough recovery and is constantly under stress. This impact our immune system and metabolism, therefore, leading to internal weakness as well as improper digestion of food. This means the body has higher toxin levels which are converting into fat.

On the other hand, sleeping for 9-10 hours also impacts the overall function of the body. Sleeping long hour’s puts a body in a long fasting set up. People in this category eat huge meals after waking up and also suffer from internal weakness because of lack of body movement.

TIP: Sleep 6-8 hours a day and go to bed early to start your day early.

7) Late Night Snacking

This one is tied up with the sleeping patterns. Late night snacking or mid-night snacking is very common amongst people. This usually happens to people who either haven’t had proper dinner; or working late hours; or simply love eating anytime of the day.
Having food too close to sleeping hours can be harmful at a lot of levels as you are putting your organs to huge work while sleeping. Our organs needs proper rest, therefore, one must give at least 2 hours to let the food settle before they go to bed. This means dinner on time with proper nutritional value.

8) Over indulging on Social Occasions

Alright! Think we all are guilty of indulging in delicious food on social gatherings and there is nothing wrong with that either. The only problem is when we over indulge ourselves more than our body needs. A good tip to enjoy food in social event is by reducing your carbs couple of days prior to the event, this process is called carb cycling. Another better option if you want to stay good with what you pick is by having protein shake 30 minutes before arriving at the event, as protein will keep you full for long time and you won’t feel like over indulging at all.

9) Use Workout as An Excuse to Binge Eat

A very common mistake that even I have made initially due to lack of knowledge about nutrition. Just because we have done a good training session doesn’t allow us to eat whatever we want. In fact, we must be very careful of what we are feeding our body and try to educate ourselves about proper nutrition and a balanced meal. Taking workout as an excuse to eat anything is pretty much why so many people are shocked to see NO results in their weight loss journey.


Well whatever your goal is – fitness, weight or fat lass, muscle building, or lean muscle mass – paying attention to avoiding these common mistakes can accelerate your results. The hard work you are putting will start to give you results, believe it or not.

Thanks a lot for taking time to read these points, hopefully they are helpful to you and your loves ones. After all, health is our biggest wealth.

If you liked this blog, please feel free to share and if you wish to discuss your goals or decide to take your health transformation to next level just contact me via my website or email me directly on

Beginners Tips for Kick Starting Fitness Lifestyle

When it comes to topics like exercising there is so much to read, listen and watch from. But being a beginner it’s very hard and confusing to understand where to start. Especially, when you have never exercised in your life or have only seen people doing it which seem like a real tough gig.

I remember when I was starting out, being an obese kid, I had no idea what to do. But there were things that I unconsciously did that helped me start with ease that got me results faster. I still stick to these principles to date.

So, if you are someone who wants to change your health and get back into a fitness lifestyle, I am ready to reveal some easy tips that will help you take that first step.

1) One of the Main tips is to set realistic goals for your training and nutrition. Get help from a mentor or a trainer who can assist you with a SMART goal. For example: In the next 30 days I will be living a healthier lifestyle and be more active by training 3-5 days a week and eating the right diet plan.

2) Accountability Partner – whether it is a personal trainer, a family member or a friend; find someone who can help you stay accountable for your actions. If you have a coach then this step is self-resolved as he or she will keep you accountable and on track.

3) Training Plan/ Programme – find a plan or programme that suits your needs in achieving your goals. Find someone who you think has results that you wish to have. Having a mentor or a coach can fast track your success.

4) Nutrition – This plays a huge role in achieving your desired results. Every goal has different pathway for success. For example, you nutrition plan is different for weight loss as compared to building muscle. One must be conscious about what to eat and at what time in order to transform. Get an expert’s advice on this.

5) Avoid Instant Gratification – Don’t look for shortcuts or easy ways to get results. There might be some faster and easier ways for weight loss or gaining muscles but then those results aren’t long term either. Results take time, so accept that it is a journey of self-betterment.

6) Visualize – Without a mental & emotional connection with your end results, it is hard to see success because you can lose motivation. The best way to do so is have a visual of what your results look like in 30 days on the wall of your room, in your phone and laptop, so you can connect emotionally with them.

7) Learn from Mistakes – Like I mentioned earlier fitness lifestyle is a journey of self-discovery mentally, emotionally and physically. So, if you have missed a training session or ended up eating something outside your diet plan due to temptations, don’t stress. Start again in the next meal or next day.

8) Recovery – Don’t push through too hard initially. Start slowly and then pick up the pace with anything. The key is to not feel burnt with too much workout but slowly get habitual of the whole process. Make sure you are listening to your body when it needs rest or a check up with an expert about injuries and proper supplementation.

9) Have Fun – If you aren’t having fun then you are doing it wrong. That’s when you are picking your training regime, choose the activities you enjoy doing.

10) Reward Yourself – Celebrate your wins when you have completed a successful week of fitness training, clean nutrition and good recovery. Do not do it by overindulging with bad food but do so by buying yourself something small or with a spa/massage etc.
There are, obviously, more tips I can keep on giving when it comes to having a healthy lifestyle, however, being a beginner all you need is taking that first step and not back off. The key is to take action as a plan without action means nothing to no one.
I hope you get some value with these tips and start applying. If it makes sense or you have any questions, don’t be shy to drop a comment to connect via my website (below)

Rahul Talreja
Transformation Coach – Be Your Best Self


5 am I wake up to get out of my cozy bed & my warm blanket , where I am tucked in well. My mind is half asleep but my body in a complete state of warmth that I do not wish to challenge by stepping out of my bed. The thoughts I have is to sleep in for another couple of hours before I really have to start dressing up for work. I have a choice to make, trust me it’s not an easy one too. Although I do wake up like that everyday at 5 am last few years but it is the fight I have learned how to win, therefore, my feelings to sleep in more never win.

I bet many out there face the same fight each morning because of the comfort zone they are used to. Not because they don’t want to wake up with excitment but the daily grind has taken the juice of life out of them. The world out there, where we have to face strangers, is not where we would like to be anymore. There is no purpose left.

So how do we charge ourselves up so that our life is meaningful, the day becomes more fun, our energy levels are high and the excitement is there to take on the day like a true champion?

Waking up like a beast is basically waking up with a purpose. When a beast arises every morning in the dense jungles of whatever part of the world, his purpose is survival for the day. His mission is of finding his next meal, therefore, he is out there hunting. He doesn’t wake up witha feeling of a loser that “I’m going to starve today to death!”. Instead there is a purpose that is very strong and bigger then anything else around him.

You can be the same too, by bringing that passion back into your life. All you need are these 5 reminders to yourself as soon as you wake up. The moment you step your feet out of the bed read them loud few times, remember them and repeat them in your mind until it is part of your subconscious thought process. The truth is that these 5 reminders will turn your day in a better one. Your physiology will change, the creative juices starts flowing that makes you do things you never wanted to or thought you would before. You start creating more results as the productivity increases. Next thing you know you are bringing a lot of opportunities to you instead of you going after them,

No body wants to wake up with a feeling of no energy, lethargic and a loser mindset. So why not change your mental and physical state by simply training your mind to be in a better state. Trust me, you are going to bounce of your bed each morning looking forward to your life.

Make sure you are grateful too !



Arnold’s 6 Rules of Success

We all wonder how people at the top did it? What does it take to be a champion, get massive results in life and be at your best?

What are Arnold’s 6 Rules of success?


If you really hear the top achievers in any field they have kept it very simple. They do not have spare body parts that make them special. I personally refer to these simple rules that made the young boy from Austria to world-renowned personality in the field of Bodybuilding, Hollywood, and Politics.

It’s not about what you want, but WHY do you want to be a champion? Why do you want to become a successful person in your field of choice? It all starts with a WHY. Once our why is clear to us then that becomes the powerful force within us which makes us unstoppable.

Always trust that you are on the right path towards your goal. If things don’t work one way they keep finding and applying different ways to get there, that’s why breaking the rules come to play. One important thing to be successful in anything is acceptance of failure. Failures are nothing but ways that things cant be done, or in real terms the lessons you are learning, so embrace failure as much as you can.

Now we all have people around us, many will say that it can’t be done. Don’t take it as a word, prove it wrong by making things happen. Work your butt off because nothing else will make your dreams a reality. And always find ways to give back to the world, because that’s our real purpose.

If you really focus your life on these Legendary rules by Arnold, then you will see the results you have always wanted. Nobody says it’s going to be easy but it’s going to be worth it!