Fitness Made Simple: A Guide for Indian and Tamil Men
About 50% of my clients are typically from Indian descent, so I know how hard many of the struggles can be for those of you to see improvements, due to many cultural reasons. Getting in shape isn’t just about hitting the gym… it’s about understanding how your lifestyle, culture, and food habits play a role in your fitness journey.
If you’re an Indian/Tamil man trying to lose weight, build muscle or just become healthier, here are 5 tips to help you smash your goals while keeping it realistic.
1.The ‘Skinny Fat’ Body type
Many say Indian/Tamil food is some of the tastiest in the world…but dishes like biryani, dosa, and parottas can pack in a lot of calories, especially with all the oil and ghee. You don’t need to cut these out completely, but you definitely need to simply control the portion sizes. For example:
- Swap a heaped plate of rice for one fist-sized portion (simple method to track).
- Load up on veggies and lean protein like grilled chicken or lentils to balance things out.
- Do not rely on your mum or wife to prepare healthier meals for you (unless they have agreed to do so), ideally you should learn how to cook and know what goes into your meals.
- Overall Rule: Reduce the high fat and carb foods, and work on eating higher leaner protein sources such as cod, prawns, chicken breast and lean mince meat.
2. Go Easy on the Snacks
When it comes to treats and snacks like; Pakoras, murukku, samosas…, they may be super delicious, but they’re also fried calorie bombs. It can be worse when you eat those snacks, when you’re not even hungry but just out of habit. You should switch to lower calorie options or better yet some high fibre fruits (apples, pears, raspberries etc).
Remember: Always ask yourself if you’re actually hungry or just bored!
3. Focus on Strength Training
Lifting weights isn’t just for bodybuilders. Strength training helps you build muscle, burn fat and improve overall fitness/health. Also, don’t overthink it, simply start with basic compound movements like:
- Squats (or alternatives if you have joint issues; leg press)
- Deadlifts
- Bench presses (or chest press)
- Various Rows (dumbbell/barbell or machine rows)
Even if you can only hit the gym twice a week, consistency will make a big difference. If possible I’d recommend training 3-4 training days per week.
4. Stay Consistent with Small Wins
You’ll see success… IF: You start small and stay consistent.
- Walking 8,000-10,000 steps a day.
- Drinking more water throughout the day.
- Cookig/prepping your meals instead of ordering takeaway or eating very high calorie ethnic food
These small wins add up over time and keep you on track without overwhelming you.
5. Have Balance
This goes for your diet and training! Do NOT go overboard on either, skip trying to train everyday or quit all your favourite foods on day one. You need to take a sustainable approach to make sure you don’t quit after a few weeks of doing too much, way too soon.
Are you ready to take action today
Getting in shape is about finding what works for you while still enjoying the foods and culture you love. Take it one step at a time, and don’t be afraid to ask for help. If you’re ready to take your fitness to the next level with a personalised plan, I’ve got you.
Hire me as your online fitness coach. I’ll provide you with personalised workouts, teach you how to improve your diet, and offer support and motivation to help you achieve your fitness goals. Contact me now to get started
