Dr. Pal analyzes Ankit Singh's extreme 75 Hard Challenge diet – uncovering surprising details and expert perspectives!

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Dr Pal Breaks Down Ankit Singh&#39;s Extreme Diet! (75 Hard Challenge)

hello guys this is Dr B manikam in this video we're going to talk about an interesting challenge called 75 hard challenge you know who brought the challenge to me my friend sarak Kumar he said there is a guy called anit Singh Bayan Pura from harana he has tried the 75 heart Challenge and he has gotten so much Fame and he wants to do this as well I said you don't even know where harana is the only harana you know is harana chicken in this video we're going to see who is anit Singh bayura what kind of Revolution he's creating in India and what we can learn from them let's review it together if you think you got anything out of this video please consider supporting our nonprofit organization called vanam malal Foundation which supports aaram trust in madur which helps neurological patients who cannot even move their hands and legs who cannot even eat who needs 247 clinical care we are providing the clinical care doctor support nursing support ambulance and nutritional support free of cost in addition we also support V Embrace which is an organization for kids with special abilities kids with autism kids with developmental delays everybody has a wonderful atmosphere over here to grow together your support means a lot to us so who is this anit sing he is from harana he is a fitness trainer he is a wrestler around June of this year he completed the 75 hard challenge for which 99% will actually fail so this hard challenge is not something new people around the world have tried it before but he completed it and he documented his journey on his YouTube shops from day 1 to day 75 so the 75 day challenge had five separate task that needs to be completed every day even if you miss one day you have to repeat the whole challenge all over again so what does it contain first role you can follow any kind of diet that what you want but two important things no alcohol and no cheat meals number two doing workout two times a day obviously is going to improve your strength consistency is the key we are trying very difficult to even do three times a week he did two times a day third rule is drink 1 gallon of water per day which is close to 3.8 L per day fourth rule is reading 10 pages of a non-fiction educational or motivational self-improvement book and number five take a selfie picture of you every day to document the progress when I sent all these five rules to my friend zumar he is saying he likes only the last rule taking a selfie every day so this is not an easy challenge at all and that's why after listening to the five rules my friend SAR Kumar has gone for a different challenge bucket Biryani eating challenge he feels that is very easy so let's look into these rules and then figure out how it is going to help you in terms of your progress the most important part of the five rules is the number one rule his diet his diet has to be very clean having adequate protein intake to make sure that he reaches his goal let's see what kind of diet that he had a pure pure vegetarian so it's a very important Point that he's saying that he was a vegetarian and he's able to meet the protein inake just through his diet many people are complaining that oh I'm a vegetarian I'm not able to include that much amount of protein if you could put some conscious effort into what is going inside your body you can definitely reach your protein requirement as well so he's using walnuts and cashews for his protein requirement he soaks his nuts in the evening and wakes up in the morning eat it before workout so we have discussed in our channel in the past that soaking the nuts decreases the ftic acid by 10% which might increase the effectiveness of the nuts but again soaking nuts is a task then you need to remember so if you are not able to soak it is completely okay it is increasing the effectiveness only by 10% so it is okay to eat the nuts without being soaked as well remember convenience always wins the key thing that we should learn from him is that eating an apple or a banana or a complex carb in the form of a fruit before worked out has done wonders to many people because you can use the carbs as a fewu during your workout which is absolutely important during strength training and many people have used this as a daily routine so that they can use up the carbs very effectively wow so he drinks 4.5 to 5 lit per day we have discussed in our Channel as well that hydration is absolutely important every one of us should have a minimum of 2.5 L of fluid it could be water it could be some other source of liquid as well so if you target like 2 L per day you will get to the 2.5 L somehow during the day and people are really concerned that if they drink too much of water they will get into heart failure their kidneys will get damaged which is absolutely not true only in certain groups of patients where you might have kidney issue in the past or any heart issue in the past you need to be a little bit bit careful in terms of your fluid intake but majority of the general population will not be affected with high amounts of water intake so again after workout he's eating almonds and some kind of protein Source many trainers have recommend that eating a protein SCE right after workout will help you build muscle and will also help in metabolism and also help in muscle re see one thing I like about him is that he is using our Indian homemade spices and food and seeds you don't need anything fancy at all that is the beauty of this [Music] so he's saying that usually it is mixed with raw sugar and then drink it but because of the challenge he just drank it just like that without adding sugar I could imagine the willow that he had because it is not easy to exercise that much amount of Willow what I tell my patients is that when they are on weight loss program they just need to be very careful in terms of where they are exercising their Willow for example if you you have to use your willpower to build consistency it is okay to add some amount of sugar in case if you need to facilitate the process so that's why we keep saying that it cannot be generalized it has to be individualized based on what is working for your environment so I really like the fact that he's eating two to three roties per day because there is many people think that carbs are very bad for you during the transformation you need carbs carbs are not that bad you need good quality complex carbs Roti is a type of complex carb and second thing I like about this is he adds vegetables which is a lot of fiber and cucumber is my favorite as well your gut will love you so he says he uses ghee on the roties which is okay for his amount of workout 1 tablespoon of ghee contains 120 calories so it is a calorie dense food even though ghee is a good source of healthy fats we need to be really conscious of the amount so 1 to 2 tablespoon per Max would be a reasonable thing for General people who are not working out like him as much so he soaks the bread on the ghee and and then he eats it he can do it because his body can afford it because he's doing two 45 minute workout per day and he is very active my friend SAR is asking whether anit Singh is also soaking gulab jamun and syrup okay he takes 1 kilo of yogurt every day that is a lot that gives like 35 G of protein not many people can tolerate that much amount of CD or yogurt because sometimes people are lactose intolerant as well obviously CD is wonderful kurd has to be included even on a daily basis because our gun bacteria will love kurd kurd or Greek yogurt could be an excellent protein source for vegetarian people so again he's emphasizing the point that protein intake right after workout will help you build muscle the key thing I want to bring it to your attention is that he is taking protein Source like a protein powder so people have been very concerned about taking protein powder which I understand because it is an artificial supplement if you can meet your protein intake on a daily basis with Whole Foods that's what I would recommend in case in the worst case scenario you busy you're not able to meet your daily requirement or at least 8 to 1 G per kilog per day it is okay to take a way protein source cleaner protein source with no added sugars no ingredients so that you will get your regular protein requirement on a daily basis so at night he's repeating the same thing with Roy subi and he's drinking 1 kilog of milk and again that may be too much for G People Like Us who don't work out that much the key thing that we should focus on his diet plan is he has keep things simple and consistent unsane sometimes boring is better I've seen many people who have got success in their weight loss journey by keeping things simple and consistent I know it is very boring to eat the same thing on a daily basis but the successful outcome is much better because you don't have to spend energy on what to eat on a daily basis in my weight loss Journey what I did was I kept it consistent for one week and then I change the routine for the next week but I used to eat the same thing every day for 7 days again it is a wonderful thing that many people are inspired by him and starting to do all this fitness challenges but I'm just concerned that reviewing his diet content he might easily have 3,500 to 4,000 calories on a daily basis but he can afford to do that because he's doing 2 45 minute workout per day and he is doing this hard challenge every day for 75 days but that might not be applicable to some immature like me who was trying to work out slowly like 3 to four times a week so we need to take good things from his experience and then tailor it according to what our body requestes rather than just blindly following him because that might be detrimental to our body as well so he says he only sleep 5 hours a day and he's able to wake up at 5:00 a.m. even without alarm only few people can sleep 5 hours and then be fresh be energetic and be ready for next day most of us generally require 7 hour hours of sleep and you could test it by yourself if you are feeling groggy if you are having early morning sleepiness if you are not energetic then probably sleep is not enough for you in general sleep is the phase where you all your repair hormones are very active and all the damage that youve done during the day will be repaired at night especially during muscle building sleep is a very critical Factor because growth hormone is absolutely important and it is very very active at night so I renewed his 75 day hard Challenge and he has done a wonderful job I'm going to take some good points and then share that with my friends having who wants to be like him but eating gulab Jam so I'm going to have him follow few simple steps number one what I learn from anit Sing is his discipline his consistency I don't care what he eats what kind of workout he does how long he he sleep the key thing is consistency he does that every day for 75 days before transformation or before starting a weight loss Journey the mindset that we need to create is we need to be consistent no matter what you choose a realistic goal and then be consistent on a daily basis so number one is consistency and number two in terms of his diet we reviewed his diet in detail it might not be applicable to everybody for a person like my friends SAR has never worked out in the past and was never been focused on healthy eating you can start with this daily requirement of 1 G per protein per kilogram per day for example if you weigh 70 kilos you can start with having 70 G of protein per day again it needs to be consistent on a daily basis this is regardless whether you work out or not if you work out and especially if you do strength training your protein requirement might even go higher number three workout if you can do strength training that is best if you cannot do strength training it is okay if you just move your body 15 minutes two times a day if you do this you get 30 minutes a day if you can at least do that for 5 days a week you will get 150 minutes a week which is what the required amount of physical activity from an American Heart Association and number four the thing that we should learn from Anin Singh Is that we don't need anything fancy homecooked meals homemade protein source is more than enough he has proved to us that with consistency with homecook meals with a little bit of discipline you can achieve your goal regardless of whatever your goal is so this 75 Day Challenge is not going to end for him now so this 75 heart challenge is not for everybody but you can do a modif version of it based on your requirement so this was a thought process when we start the 90day challenge please log to 90 days with pal.com you will see all the weekly challenges lined up and people are actually documenting on a daily basis and I'm sure that it is going to be a huge hambit changer for them remember consistency patience and accountability consistency you can do it patience you have to do it accountability please use me as your accountable partner you can do this we can do this let's do this together please write down in the comment section whether you'll be able to do this 75 hard challenge what do you think about it remember one belly at a time it is absolutely important I'll see you next video by

Dr.

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