Pehle Health

🔥 Busy Corporate Job + Lean Footballer Physique in 3 Months? Kartikey Did It. 🔥

Kartikey had a busy corporate job and a very clear goal — 👉 Footballers jaisa lean, aesthetic physique.

He already knew the theory:

calorie deficit, weight training, consistency.

But like most working professionals, the real problem was application — kaise apply karein busy life ke saath?

For that Kartikey enrolled with Pehle Health and worked closely with Coach Chandni, who designed everything around his schedule:

✅ No-cook meals + batch cooking for the rest
→ Sirf hafte mein 1–2 baar cooking, daily headache khatam
✅ Junk / high-calorie meals ke time last-minute adjustments
✅ 4-day workout split — practical, realistic, doable
✅ Daily WhatsApp check-ins for accountability

Most important part?
Kartikey’s ownership.
Jo bhi change plan mein aata, he adapted immediately — no excuses.

📉 Weight: 63.25 kg → 56.7 kg
⏳ Duration: 3 months
💪 Result: Leaner frame, visible muscle definition, athletic look
⚽ Physique aligned with his football-inspired goal

Theory sabko pata hoti hai. Execution + accountability is what changed everything here.

Kartikey, your clarity + commitment made this transformation inevitable. And massive credit to Coach Chandni for building a system that actually fit his life, not fought against it. 👏

Agar tumhara goal clear hai, par action aur accountability missing hai — toh guessing band karo, guidance lo.

📝 DM “Transform” on Instagram
✅ Visit: www.pehlehealth.com/coaching

#pehlehealth #pehlehealthexperience
#realtransformation #leanphysique #corporatefitness #fatloss #aestheticbody #accountability #fitnesscoaching

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1 month ago | [YT] | 125

Pehle Health

In the business of fitness, we must always walk the talk.

update as of 12 december 2025 -

current weight - 74.8 kg
weight loss - 6.2 kg (81 to current kg)
time taken - 3 months
speed of weight loss - 2 kg per month
average protein intake - 140g per day
average calories intake - started with 2500 kcal, currently at 1800 kcal per day
average steps - 10k per day (average last 90 days)

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1 2 3

1 month ago | [YT] | 290

Pehle Health

🎉 NATURALTEIN BLACK FRIDAY SALE IS LIVE!
27–30 November only ⏳

Get 22% OFF on ALL Naturaltein products.
💪 Whey Protein | Creatine | Omega-3 | D3+K2 | Iron+Vitamin C

✅ Clean. Certified. Third-party tested.
Use Code: STRENGTH at checkout.

🔗 naturaltein.in/?coupon_code=Strength

🔥 Don’t miss it — perfect time to stock up!

1 month ago (edited) | [YT] | 21

Pehle Health

Stop Using the Scale Wrong During Fat Loss

You step on the scale multiple times a day. The number keeps changing. Your motivation crashes.

If daily weight fluctuations are destroying your diet adherence, you're making critical measurement errors. Let's fix them.

🚫 Common Scale Mistakes During Fat Loss:

❌ Weighing yourself at random times throughout the day
❌ Checking weight 3-4 times daily
❌ Stepping on the scale after meals
❌ Panicking over daily fluctuations

These habits create unnecessary stress and obscure your actual progress.

💧 Understanding Weight Fluctuations:

Daily weight changes are NOT just fat gain/loss. In fact, they're mostly water retention influenced by:
- Carbohydrate and sodium intake (both increase water retention)
- Hormonal fluctuations (especially during menstrual cycles)
- Stress levels and cortisol
- Sleep quality and duration
- Food inside the body

Your fat loss trend is never linear, it's always zig zag. Therefore, it is important to track weekly trends.

✅ The Correct Weighing Protocol:
1. Frequency:

- Daily weighing is fine IF you understand fluctuations
- Weekly 1-2x is sufficient if daily changes stress you
- Focus on weekly averages, not individual data points

2. Consistency is everything:

Same time: Morning only, right after using the bathroom
Same state: Empty stomach, before eating or drinking
Same clothing: Minimal clothes or just undergarments
Same scale: Don't switch between different scales

Missed a day? No problem. Resume the next day. One missed weigh-in doesn't derail your data.

📊 When to Worry (And When Not To):

✅ Progress is happening if:

- Scale is trending down week-over-week (even if slowly)
- Body measurements are decreasing (waist, hips, etc.)
- Progress photos show visual changes
- Clothes fit differently

🚨 Time to adjust if:

- Genuinely zero progress for 3-4 weeks (not just fluctuations)
- No changes in measurements or photos either

🔧 Troubleshooting a Stalled Scale:
Step 1: Audit your calorie tracking (are you measuring accurately?)
Step 2: If tracking is solid, make a small adjustment:

Reduce intake by 100-150 calories, OR
Add 2,000 daily steps, OR
Combine both for moderate adjustment

Step 3: If you've been in a deficit for 8-10+ weeks and hunger is becoming unmanageable:

Take a 2-3 week diet break
Eat at maintenance calories where you stay at same weight
Then gradually return to deficit

This helps manage hunger and avoid psychological burnout.

Finally, Stop treating the scale like a daily report card of your worth.

The scale is a data point, not a judgment. It measures your gravitational pull on Earth—nothing more. Your actual fat loss is happening in the trend, not the individual weigh-ins.

2 months ago | [YT] | 29

Pehle Health

*Your BMI Is Normal, But You Still Want to "Lose Weight"?*

You don't need weight loss here for most people. you just need to build muscle. Let me explain in detail:

BMI tells you if your weight is proportional to your height. That's it.

What BMI doesn't tell you:
⦁ Your muscle-to-fat ratio
⦁ Your body shape
⦁ Your metabolic health

Basically, if you have more muscle muscle even at the same weight, your body composition will improve. So, you don't have a weight problem. You have a body composition problem.

🔄 The Solution: Body Recomposition

Instead of losing weight, you need to maintain your current weight while building muscle. This gradually transforms your body shape through a favorable shift in body composition. So at the end, you will weight roughly the same, but you will gain muscle while losing fat at the same time.

The Two Non-Negotiables for this are:
1. Resistance Training (3-4x per week)

Priority progression:
First: Master proper form and movement patterns
Then: Progressively increase the weights you lift

Effective splits:
⦁ Push/Pull/Legs
⦁ Upper/Lower

Choose one and stay consistent.

2. Adequate Protein Intake

Target: 1.6g per kg of body weight

Practical approach: Include a high-quality protein source in every meal. This could be eggs, chicken, fish, dairy, legumes, or a protein supplement.

Don't overcomplicate it. Just make protein a non-negotiable part of each meal.

What About Calories?

Don't obsess over calorie counting for body recomposition.

Instead, monitor your weight weekly:

Ideal: Weight stays roughly the same (±0.5-1kg fluctuation)
Also fine: Very slight deficit with 200-300g weekly loss

The magic happens when you maintain weight (even reduce very slowly) while training consistently and eating enough protein. Your body simultaneously builds muscle and reduces fat — just slower than pure cutting or bulking phases. But, it's the best way for any beginner trying to alter the shape of their body.

The Timeline Reality:

Commit to 6 months minimum to 1 year. It's ideal for beginners - who are starting out, have normal BMI and have not lifted weight.

Bottomline
* Stop chasing a lower number on the scale. Start chasing Strength improvements in your lifts
* Better fitting clothes
* Improved energy and functionality
* Visual changes in progress photos

Your goal isn't to weigh less—it's to look and feel better at the same weight.

2 months ago | [YT] | 30

Pehle Health

We pray for health and wealth every Diwali. Then spend both — on unlimited sweets, chips, juices, alcohol, playing cards, and sleepless nights in the name of festivities.

This year, let’s change the strategy. Spend on habits that pay you back — strength, energy, and confidence.

You don’t need to skip the fun. Just find better ways to do it — a little moderation, a few smart swaps, and maybe… some excuses.

✨ This Diwali, don’t burn your health — let’s build it.
Start today: www.pehlehealth.com/coaching

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2 months ago | [YT] | 240

Pehle Health

Every Diwali, your organs work overtime while you party overtime.

This year, don’t wait for the FIR — settle out of court with better habits.

🪔 This Diwali, don’t burn your health — let’s build it.
Start Now: www.pehlehealth.com/coaching

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2 months ago | [YT] | 76

Pehle Health

🎁 Diwali Gift Catalogue 2025 — Limited Edition for Health Destruction! 😉🪔

Every year, we pray for health and wealth, then spend both on sweets, shots, cards, sleepless nights and zero self-control.

This year — gift something that actually lasts longer than a sugar rush. Gift better sleep, energy, and progress.

“This Diwali, don’t gift a reason to neglect health — gift something to build it.”

📝 This Diwali “Gift a Fitness plan, not a problem.”
✅ Visit: www.pehlehealth.com/coaching

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2 months ago | [YT] | 41

Pehle Health

✨ Welcome Khushboo to the Pehle Health Family! ✨

We’re thrilled to introduce our newest Assistant Coach — Khushboo! 🎉💪

Her story is nothing short of inspiring — she began her journey at 106 kg and today stands strong at 58 kg! 🙌

Through this transformation, she has battled PCOD, navigated lockdown challenges, overcome food fears, and discovered how deeply mental and physical health are connected. 💫

What truly sets her apart is her passion for helping others.

In fact, she made a bold choice — she dropped her MBA from the IIMs to pursue her passion in nutrition and fitness. 🎯

Today, she’s pursuing her INFS Diploma in Nutrition & Fitness, adding science-backed knowledge to her lived experience. 📚✨

@_khushboo_arora_ embodies resilience, empathy, discipline, and commitment — values that perfectly align with Pehle Health’s mission to transform lives through sustainable fitness. 💚

We’re beyond excited to have her onboard and can’t wait to see the positive impact she’ll bring to our community! 🚀

Let’s give her a warm, energetic welcome! 👏❤️

3 months ago | [YT] | 66

Pehle Health

🥜 Peanuts vs Milky Mist Low-Fat Paneer
Both give 25 g protein per 100 g — but that doesn’t make them equal.

Peanuts pack 600 + calories, milky mist just ~200 calories for the same protein.

So if your “protein source” brings too many calories along…
👉 you’ll never stay in a calorie deficit.
👉 you’ll stall fat loss — even while “eating healthy.”

💡 It's simple, Leaner protein = more protein, fewer calories, more satiety, better hunger management & calorie control, more muscle preserved and better aesthetics

You can find your own lean protein sources by downloading our protein sheet. Link in our insta bio @pehlehealth

If you want to get your nutrition plan designed by our team of expert coaches.

—
✅ or, Visit www.pehlehealth.com/coaching

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3 months ago (edited) | [YT] | 100