Busting Fitness Myths: Insights from Sunny of My Bollywood Body


Starting with smaller goals is the key to success in your fitness journey. Trying to do too much too soon, like exercising every day and completely changing your diet, can lead to burnout and failure. It’s a strategy that has been proven effective in the fitness industry, and many people, including those with a large social media following, recommend it…writes N. Lothungbeni Humtsoe 

There is no perfect time to start exercising and following the path to holistic health. Throw out your Monday motivation and New Year’s resolutions; when a person has a desire to achieve something in life, they can begin at any time. 

The following insightful interaction with Sunny, founder and head trainer at My Bollywood Body brings exciting immersive workout activities where he unveils a range of workouts and nutrition tips while busting the myths around what you must not blindly follow in your fitness journey.

Sunny is known for his informative engaging online content across Social Media platforms garnering over 4 million subscribers on YouTube. From daily workout plans to nutrition updates to supplement consumption-related knowledge and much more, My Bollywood Body helps you align your body as you desire to transform it. Read On…

What guidance do you offer to folks who are having trouble starting an exercise regimen?

Sunny: When you’re starting a fitness journey or trying to lose weight, it’s important to set small, achievable goals. Instead of aiming for a big goal like losing 50 kilograms right away, break it down into smaller steps. For example, in your first week, your goal could be to start walking for 20-30 minutes a day, 5 days a week. This is a manageable goal that you can easily accomplish. Once you achieve this goal, you can gradually increase the intensity of your workouts in the following weeks.

Whether you’re working out at a gym or at home, start with a realistic plan. If you’re not very motivated or have financial constraints, walking is a great way to begin. If you have access to a gym or equipment, you can start with a schedule like training 3 days a week on alternate days.

Starting with smaller goals is the key to success in your fitness journey. Trying to do too much too soon, like exercising every day and completely changing your diet, can lead to burnout and failure. It’s a strategy that has been proven effective in the fitness industry, and many people, including those with a large social media following, recommend it.

So, remember, take it one step at a time, set achievable goals, and gradually build up from there. This approach will increase your chances of long-term success in your fitness and weight loss journey.

How many workout days are required to keep a healthy weight?

Sunny: If you’re looking to start a workout routine, it’s a good idea to aim for 4-5 days of exercise each week. However, if you’re just starting out and you’re new to working out, it’s okay to begin with 3 days a week for the first 1-2 weeks. You can alternate between exercising one day and walking the next. This means you’d exercise for one day, then walk for one day, and so on, until you’ve done 4-to 5 days of activity.

After this initial phase, as you become more comfortable with your routine, I suggest increasing the number of days you exercise, especially if you’re doing strength or weight-lifting workouts. Aim for 4-5 workout days a week. If you have the time, it’s great to spend about 40-45 minutes doing resistance or weight training, followed by 20-30 minutes of moderate-intensity cardio. This cardio can be something like walking at a steady pace, riding a bike, or using an elliptical machine at a comfortable speed.

The key is to gradually build up your exercise routine and give your body time to rest and recover. This way, you’ll stay motivated and excited to keep working out each week. It’s all about finding a balance that works for you and your fitness goals.

Tips to prevent and heal from gym injuries

Sunny: I am a big ambassador for telling people to stretch. Stretching makes you less prone to injuries. There are 2 types of stretches that we normally put emphasis on. There are a few elements that you need to work on in order to make sure you don’t get hurt. Number 1 is hydration. Make sure you drink 6-8 glasses of water a day. Number 2 is your sleep. Make sure you are well rested. You go to work out after 2 hours of sleep. You are motivated to work out but don’t. If you wake up in the morning, you are tired, don’t work out that day.

Because your body is still under stress. Your muscles are fatigued. We need to make sure you drink enough water. That’s your hydration. You are well rested. Your body is relaxed. You are ready to push the weight. Most importantly, your meals as well. If you haven’t had any food all day, don’t train. Make sure it’s a well-balanced diet.

You take everything together. These 3 things that you can do at home, which is your hydration, your sleep and your food. When it comes to the gym, always before you start working out, spend 5-10 minutes of stretching and warm-up. Warm-up can be just walking around, running, jogging. But stretching, as I explained, there are 2 types of stretching that I recommend.

One is called static stretching, which you do while standing in one place. The second thing is called dynamic stretching, which is a mobilizing exercise. So as a newbie, if you are new, I highly recommend watching a couple of our videos on dynamic stretching. 4-5 minutes long videos, where you are mobilizing your joints. Just moving your shoulders, moving your elbows, moving your hips, moving your knees, moving your ankles.

Just making sure that you don’t have any strain or whatnot. Followed by 5-10 minutes of a mild walk. This is what I recommend to newbies, when they first start a gym, to spend about 5-10 minutes of mild dynamic stretches and some warm-up. After a workout, they can spend a couple of minutes of static stretching.

Which you can do while standing against a wall or a machine. You can stretch your chest, your triceps, your quads, your hips.

Debunk some common myths around workouts.

Sunny: It’s common to have misconceptions about fitness, like the idea that girls who lift weights will become bulky or that you need to spend hours in the gym to see results. But the truth is, achieving your fitness goals takes time and patience, just like the saying, “Rome wasn’t built in a day.” To make progress, it’s helpful to set small, achievable goals. For example, one week you might lift a 10 kg dumbbell for shoulder presses, and the next week, you can aim to lift a 12 kg dumbbell. These are smaller goals that add up over time.

Don’t be fooled by what you see on social media. Many people claim quick transformations, but there are no shortcuts or overnight solutions. It’s all about being consistent, dedicated, and motivated. A proper diet and a well-planned workout routine, which includes strength training and cardio, are key to losing weight and getting in shape.

One of the biggest myths is expecting rapid results. Remember, it’s a journey, not a race. The person sharing fitness advice should have knowledge and experience, not just a good physique.

As for me, I take pride in being an “AamAadmi trainer,” which means I specialize in training regular people, especially beginners who have never been to the gym. So, the important message here is that you don’t need to have five days a week to work out; three days, home workouts, or even incorporating small steps like walking for 20-25 minutes or parking your car farther away can all make a significant difference in your fitness journey. Every small step matters on the path to your goals.

What is the most effective technique to educate those who lack the motivation to begin a fitness journey?

Sunny: Motivating yourself to take care of your health is really important. The best motivation comes from doing it for yourself. You don’t need to spend a lot of time—just three to four percent of your day, which is about one hour.

Think of it this way: there are only 23 hours in a day, not 24. So that one hour you set aside should be for yourself and your body. In a whole week, there are 168 hours. Can you find three to four hours out of that to dedicate to your well-being?

A healthy body is essential for a healthy mind. Whether you want to do well in your studies, and work, or just feel energetic and lively, you need to invest some time in yourself. It could be through activities like walking, yoga, Pilates, strength training, or CrossFit. These exercises help balance your hormones, release feel-good endorphins, reduce stress (by lowering cortisol levels), and keep you away from illnesses.

Just like you eat to stay alive, drink water, or get enough sleep to look your best, taking care of your body is equally crucial. Spending 30-50 minutes, three to five times a week, is a great start. If you’re new to this, you can check out our YouTube channel for free fitness programs. We have a fat loss workout series and a beginner bodybuilding series that have helped millions of people.

I’m not promoting these programs because of any celebrity endorsements; I genuinely believe in them, and if you put in the effort, you’ll see results. So, remember, investing some time in your health is an investment in your future well-being.

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