‘Proud coach’ opens up about Maniesh Paul’s fitness transformation within a span of three weeks

First thing as a coach I did was calculated time, goal, calorie intake, and calorie output, sat with Paully, and made him understand the whole road map, recalled trainer Praveen Nair

Maniesh Paul‘s recent fitness transformation has created quite a buzz. And now his trainer Praveen Nair has opened up about his physical transformation that happened in just a span of three weeks.

“Well this prep for #Rafuchakkar was full of hard work, excitement to look into the scale and mirror everyday to see those small changes,” he began the post on Instagram.

Instagram Video Link : https://www.instagram.com/reel/CtvPGwpopJ7/?utm_source=ig_web_button_share_sheet

According to Nair, the “biggest challenge” that they faced was that he has to put on weight first, and then within a matter of three weeks he had to “look at his best lean version”.

“First thing as a coach I did was calculated time, goal, calorie intake, and calorie output, sat with Paully, and made him understand the whole road map. When he heard it at first, he knew it is not going to be easy but, he is a man of his word. Once he decides, then he will be only stopped once he is done,” shared Nair alongside a video snippet that shows him working out in the gym, indulging in some fun, as well as doing Pilates with Nair’s wife and fitness trainer Maahek.

He further added, “We went all the way on high calories to gain weight and then losing that extra pound and more within three weeks (Paully lost almost 10kg and above in about three weeks) and when we saw pics coming up we are like “bro, it is worth all those extra efforts”.

Nair also revealed that changing one’s body in that short span is not easy when you have a hectic schedule.

“Shoot used to start at 07:30 am most days and we used to complete weight training and cardio from 06:00 to 07:00 am and stayed focused on diet and workout no matter what. If the day went too long like till 12:00 am or if there is no diet food available, we planned everything to its perfection or by pre-planning in order to meet regular goals and today standing here so proud of those days of hard work,” Nair mentioned.

“Paully’s transformation from changing that chubby pure Punjabi boy wasn’t easy but, as the saying goes once you know the why, you know how to do it. Hats off to this awesome dude who makes everyone PROUD around him. #proudcoach,” he expressed

Here’s what to keep in mind when aiming for extreme fitness challenges in a short span of time, according to Vishal Mankani, fitness expert and founder of Happy Healthy Holy.

Set realistic goals: It is important to set achievable goals that are in line with your body’s natural capacity to gain or lose weight. Rapid weight gain or loss can have negative effects on your health.
Consult a healthcare professional: Before embarking on any weight gain or loss journey, it is advisable to consult a healthcare professional, such as a doctor or a registered dietitian. They can provide personalised guidance and ensure you are making healthy choices.
Focus on nutrition: Whether you are trying to gain or lose weight, it is crucial to prioritise a balanced and nutritious diet. Ensure that you are getting enough macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals) to support your body’s needs.
Caloric intake: If you want to gain weight, you need to consume more calories than your body burns. If you want to lose weight, you need to create a calorie deficit by consuming fewer calories than your body burns. However, extreme calorie restrictions or excessive calorie intake should be avoided as they can be harmful.

 Make sure you have a proper diet (Source: Getty Images/Thinkstock)

Exercise: Incorporate regular physical activity into your routine. Strength training exercises can help promote muscle growth during weight gain, while cardiovascular exercises can aid in weight loss. Find a balance and choose activities that you enjoy.
Monitor progress: Keep track of your progress by regularly weighing yourself or measuring your body fat percentage. This can help you adjust your approach if needed and stay motivated.
Stay hydrated: Drinking enough water is essential for overall health and can support weight gain or loss efforts. It helps with digestion, and nutrient absorption, and regulates appetite.