IWB Weight Loss Challenge – Meet Our Fitness Expert


IWB Weight Loss Challenge;

Meet Our Fitness Expert

I know I know! Everyone is waiting for the IWB Weight Loss Challenge! The wait is over girls :)!

I feel elated in introducing you to our Fitness Expert onboard – Rahul Deb :).

IWB Weight Loss Challenge - Meet Our Fitness Expert

Rahul is as passionate about Health n Fitness as any other guy or girl should be… may be much more ! When I asked him to send his best pictures, every picture that he sent ,was clicked in the gym. Appreciate it, Rahul !

Hope you have a great time here Rahul !


Over to Rahul


Who is this guy and what is he doing in a women’s blog ?

Are you thinking this?  I will for sure answer these questions but before I do that, let me ask you the same question. Your answer for sure is because you want to be fit, look fit and good.

Let me take a few examples of people from the glamor industry that people call good looking.

  IWB Weight Loss Challenge - Meet Our Fitness Expert

Kareena Kapoor, one of my favorite actresses (with her zero figure avatar) and Hasleen kaur (winner of Pantaloons Femina miss India earth 2011 title). Do you wish to look like them?  Well think again !

Now let me show you someone else

IWB Weight Loss Challenge Fitness Expert

Her name is Eva Andressa.  She is a Brazilian fitness model.

After seeing her, do you still want to look like Kareena and Hasleen?

If you ask me, as a guy, if it is only about looks, Eva looks way more hot and fit compared to both Kareena and Hasleen. Both Kareena and Hasleen in this picture look more like undernourished children (kuposhan bharat chhodo :P)!

If you think it is only my opinion, try asking your male friends. So you see, losing weight and looking good don’t always go hand in hand.

If you want to have a body like that of Eva (that kind of sculpted legs and glutes along with a flat stomach), you need to know that is it not as simple as losing weight by running.

Running every day for 45 minutes will burn you some 300 calories and this way you will be able to bit fit in next 20 days.

If you think it is as easy as that, you are wrong. Human body is too complex for such straight forward calculations.

How Do I know about all these and most importantly how do I know about Eva Andressa 😛 ?

By Profession, I work for a semiconductor company (sounds boring eh? 🙂 ). But apart from work all I am interested in is Fitness.

I have been training for over a year, and my way of doing things is a bit different. I just don’t go to the gym, lift weights or run on the treadmill, listen to the trainer there, do whatever he says and then come back and forget everything.

I am from a field of research and proofs. I always seek for reasons and ask “why” and if I am not satisfied with the answers, I spend all my time researching till I find a satisfactory answer. This way I have been able to gain pretty decent amount of knowledge so far in this domain

I keep myself updated with the latest findings in this area as how I would do for my own job.

Different goals, Different paths

What every one of us needs to know is that we have

  1. Different body types
  2. Different strengths and weaknesses
  3. Different fitness goals
    1. Improving Endurance and stamina
    2. Muscle toning
    3. Fat loss

So all these different factors need different workout plans.  It may include lifting moderate to heavy weights. So far you may have known, if girls lift heavy they get big like guys. Think again!! Look at the pic below.

 indian weight loss blog fitness

 This is the one example. There are many other misconceptions among people (mostly girls).

I see most trainers make almost all the girls do same exercise every time no matter what their fitness goals are, no matter what their body type are. All I hear is

1. Run on the tread mill for 30 minutes,

2. 15 Minutes on the elliptical,

3. 15 minutes on the bicycle and

2. Do 200 crunches.

 By the time she is over with it, it is already one and a half hour, she is over trained and frustrated and after repeating this trend for a month she starts to hate the gym and gives up.

Too much cardio eats up your muscle along with fat and trust me you look awful that way.

Crunches are to tone your midsection. Not to burn belly fat.

According to a study it will take you to do 250,000 crunches to burn half a pound of fat. That is 100 crunches every day for 7 years.

There are workouts and techniques based on simple human body science that will make your job done in half the amount of time (smartwork vs. hardwork). Plus there is so much variety that you will enjoy working out.

I applied these techniques myself and was able to shed 5 % of body fat only in a month.

Sharing the Knowledge

I am here to share my knowledge with you all. I have helped few of my friends already with the ideas and time and again they trust and consult me for the same. One of them is a regular visitor here and she suggested me to do this

I hope you liked what I shared with you all today. Shortly this post will follow with a workout plan so that you can see the results for yourself. Below is a picture of me for you to have an idea of what results I have got so far.

IWB Fitness Instructor Rahul

Learning never stops and I am still learning. Let us learn together 🙂

The IWB Weight Loss Challenge fever has just begun. Stay tuned!


  1. Can’t tell you how much I liked the post. So look forward to it, great work A 🙂
    I have never had weight issues but 12 hours of chair work does take away the toned body, would love if you would incorporate that too…:)

  2. I,agree with u on the too much cardio eats up muscle part..i have faced this problem..looking forward to ur upcoming posts..:)

  3. Tarun i cant workout in gym more than an hour, in between also for every 15 min atleast i need to take a break for 2-3 min, because of short breaths, do u know y? did u face it? do i need to consult doctor? i had sinus before but after coming to U.S i never faced it, except migraine, u know going to hospital here is very big deal, atleast i need to spend 1000$, my husband asking to stop going to gym, what u suggest?

  4. Tarun, thank you for introducing us to an expert.
    Hello Rahul. We are looking forward to your guidance. Well, I need an advice right away. I had a minor ligament tear in my back 7 months back. I was on bed rest for a month n post that the doctor suggested to walk, do some stretching exercise n increase my protien, vit D n B12 intake. D pain will go away bcz the pain is more of muscle fatigue now. So that is what I have been doing since some months. Only difference is m doing it from weight loss pt. Of view. Trying to exercise a lit n run on d treadmill n trying right diet etc etc
    Though d pain exists most of the time n m still scared to try heavy exercise bcz d back seems weak.
    So basically need some guidance on what to do. M always confused n feel constricted on how much of exercise n walking/jogging I can do.
    I am 27 n 57-58 kgs weight 5″3′ height n bulging belly :p need to tone my body apart from losing few kilos.
    Apologies for d long story but I havent received any right guidance on my trouble yet.

  5. its very Nice awesome practical knowledge you shared here about fitness.
    Thank you Rahul sir ji…..:)

  6. It is perfectly alright Shradha, you have explained every little detail and it has helped me understand the problem completely. I have few questions for you first .
    1. What exercises are you doing currently (it is better if you let me know the stretching exercises also)
    2. Do you feel the pain while running on treadmill ? And if yes, even when you run at low speeds ?
    3. Do you follow your intake of proteins, vitamin D and B12 intake regularly and in recommended amounts ?
    Once you reply, I will be able to help you 🙂

  7. Hello Friends,

    Seema here, i want to speak out some of the true factor about myself.
    I am a banker and my body structure got totally different in 4 years,
    When I joined my Job, my body structure figure and health got disturb.

    I can say my weight was getting increasing day by day, I spent lot of money in Health product, Doctors and the GYM trainer who use to directed me only on cardiac section and routed me not to eat oily food.

    I spent my money and time on all of these stuffs, then i got in contact to Rahul via my sister’s friend.

    And really in 6 months due to his guidelines on exercise points and diet course, I lose my weight and become fit as well(Fit means in my term to avoid diseases from your body apart).
    People may directly correlate fitness word to beauty or handsome, but it’s totally wrong.

    Thanks Rahul sir for helping me in getting my situation of mind and body as what i am thinking of.

    Rahul sir, if it’s possible then please upload your exercise sessions videos and pictures which you shared to us(this can be provided on demand).

    Seema Singh Tomar

  8. Thank you Rahul, for such an informative post. It will surely help many girls like me who always wants to look undernourished children. ;). looking forward to have expert advise. 🙂

  9. Sravanthi, you need not train more than an hour. I get tired in 45 minutes. It is okay to take a break in between, your body needs to recover.

    As Rahul said, train smart..dont train long ! keep working out in the gym. We will come up with a workout plan soon. N Stay away from doctors, you are perfectly fine :). We are there for you !

  10. doing cardio for long is really monotonous.. people hate doing it. Now you see, how can you get positive results doing something that you dont like :). simple funda 😀

  11. Rupali
    There are dumbells available for different weights starting from 1 kg, 2kg, 2.5 kg etc. As a beginner, it is better to use the least weight dumbells, i.e. 1kg.
    But I would suggest you to hold it for a week, because as per my program for the first week, you wont need any dumbells as all the exercises are free weight exercises 🙂

  12. Hi Rupali,

    Yes you will get rid of your flabby arms, The plan for this week will be uploaded soon, follow that and mostly from next week we will start incorporating weights 🙂

  13. i just saw. i didn’t mean u ll get rid of yrs arms altogether :P. I replied in a hurry at that time 🙂

  14. Hi Rahul,
    Well, Be prepared to read another ramayan:
    1. What exercises are you doing currently (it is better if you let me know the stretching exercises also)

    Everything in the name of my workout = alternate days of treadmill 25-35 min or 2.5 to 3 kms.
    Rest of the days are exercises like :
    a) basic stretching, arm/feet/back rotation etc;
    b) crunches as shown here https://www.youtube.com/watch?v=Xyd_fa5zoEU (2 sets of 15)
    c) Full sit ups (yes I took the risk of doing them :p) – 2 to 3 sets of 15
    d) Knee bends (with hands beneath my back): 2 sets of 15
    e) Heal touch (c, d and e exercises are inspired from “https://www.youtube.com/watch?v=O9Q0t-ZiMy0”
    f) leg uplifting (one at a time); (2 sets of 20 each)
    g) leg lift side ways; (30-40 each)
    h) These two exercises with great difficulty :p “https://www.youtube.com/watch?v=5B7pzE-r9i8” (side plank and don’t know the name to the first one so d video :p. Sorry)
    i) Lying upside down and lifting only the upper part of body to stretch my back in the end.

    2. Do you feel the pain while running on treadmill ? And if yes, even when you run at low speeds ?
    At times yes, suddenly I will have slight pain anywhere on the right side from by back to the leg. I feel it more when I slow down but I generally don’t stop. The pain is felt more when I reach office and begin working. It is more of sedentary.

    3. Do you follow your intake of proteins, vitamin D and B12 intake regularly and in recommended amounts ?
    My supplements that were given immediately for the ligament tear were stopped long back. I was advised to follow a right diet which should include legumes, milk, banana, curd etc which I am doing.
    I have had pain in my neck n shoulder and back for ages. Acc. to the docs even the ligament tear was an outcome of deficiencies and sedentary work. I am trying to exercise to lose weight and also to have active muscles bt the shoulder n back pain is too much in love with me.

  15. Shradha,
    I really appreciate you for explaining everything to me in detail. Well for one thing, If you feel the pain while running on treadmill, it is good that you do not stop immediately but you should slow down. I would suggest you to do a brisk walk instead of running. And do it for 20 minutes not more.
    All the exercises seemed okay to me except full situps, which could cause you a problem if you do it with your back rounded.
    To make sure that you do it the right way, look at your back side of the ceiling while doing it. Concentrate on keeping your back straight. That way it will be more difficult but most of the load will be on your core.
    With a rounded back while doing situps, the stress is shared by the back also hence making it easier on the core.
    Rest of the exercises listed by you should not cause any problem in your back.
    shortly I will post the workout plan I have made. You may follow that. Just make sure you do those exercises slowly in the beginning

  16. Hi rahul.. I really liked your article and i wanted to ask you that i use to do a lot of cardio a year back and i lost weight aswell from 62 i came down to 52 in about 10 months but i was not taking any supplements of vit D etc. because of which i got knee injury i.e. my knees started paining a lot and now the scenario is as such that i cannot run on treadmill and i cannot even bend my knees properly and i am back to my old weight ,But i love working out, please help me get back in shape again. What all exercises i should do??

  17. Hey Amee. If you are still facing the problem with your knee may be you would want to go see a doctor first. This is my sincere suggestion and after that if he/she is okay with you working out, then are many exercises that don’t involve a lot of knee movement but are very effective like different types of planks, leg raises, reverse crunches, upper body seated strength training and many more.
    I need you to first tell me that the doctor says it is fine for you to workout then I ll do a short post which will help you :).

  18. Hi Rahul
    I’ve been very regular in working out.hv been gumming since years.last week I got a pain in my right knee.ortho hv diagonised it as ligament injury.am advised to rest.i miss my workouts sooooo soo mch.i got the injury as I got up frm floor on knees.i was bak from holidays nd ws vry tired.plus hving a food poisoning.i was not gymming wen the injury happened..my question is normally how long does it takes to heal.nd will it affect my workout once am ok..thk u


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