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Rishi Suvarna

@coachrishisuvarna

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12 years in 💪🏼
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- coaching 🇮🇳 in 9 countries
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Gotta read bru ⬇️‼️

✅ For some with sensitive shoulders

it’s not that simple - you gotta start with a smaller range of motiom and stretch and YES a tiny bit of bearable discomfort also when you do the “one unit” part I explained.

✅ For the above & many others still struggling with feels - play around with different angles at your shoulders, elbows and even the fist. I.e.

☑️Maybe shoulders shrugged down a little works better for you

☑️ Maybe elbows tucked in and around mid chest area is better or maybe the opposite- flared out af helps better

☑️ Seat height? Play around! Same with keeping the shoulders a bit more internally rotated or less.

Bottomline: To chase the goal that I’ve shown i.e. upper arm and elbows acting as a unit and driving the movement majorly - experiment with all the above and see what’s best FOR YOU.

It takes time lol, 13years in the game and I never got a lot from any kind of chest flys but finally this magic machine has appeared and changed the game entirely!

[coaching, training, pecs, chest days, NRI, Indians living abroad, delts, shoulder pain] by @coachrishisuvarna

68

0

a month ago

Training deserves context, not forced insecurity

choose creators that choose nuance & “for whom?” wala education. Please.

[fitness, online fitness coaching, personal trainer India, Indian fitness coach, NRI fitness, Indians living abroad, expat fitness, strength training, sustainable fitness, evidence based coaching] by @coachrishisuvarna

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4

2 months ago

How have we been overlooking this for so long

If you’re just getting started with psyllium, easing in with a smaller amount and gradually increasing it can help minimise the bloating and gas that can happen when fibre intake goes up too quickly. And if you take regular medication, check with your pharmacist or doctor about timing, because psyllium can interact with some medicines. (Mayo Clinic)

Sources: Jovanovski et al., American Journal of Clinical Nutrition (2018), PMID 30239559; Gholami et al., BMC Endocrine Disorders (2024), PMID 38844885; Rigaud et al., European Journal of Clinical Nutrition (1998), PMID 9578335; NIH-AARP Diet and Health Study, PMCID PMC3513325. (PubMed)

[psyllium husk, gut health tips, isabgol, soluble fiber, Indian wellness, constipation relief, psyllium fiber, heart health, digestive health, Indian NRI, blood sugar health, healthy Indian habits, fitness coach, NRI health, cholesterol health, Indian food wisdom, living abroad, training, diaspora health, Indians abroad, gut health, Indian living abroad, desi health] by @coachrishisuvarna

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12

a month ago

Zone 2 is useful for a very unsexy reason: it lets you do more cardio without making your whole week feel harder.

That matters a lot more than people realise.

If you already lift, work, walk, recover, sleep and generally have a finite amount of energy to spend, not every fitness input needs to be high intensity to be valuable.

Easy cardio gives you room to build aerobic capacity with relatively little recovery cost. Then you can save the hard efforts for when they actually add something.

That’s why I’d think of Zone 2 less as a special “fat-burning” method and more as the cardio version of leaving reps in reserve.

Easy enough to repeat. Useful enough to keep. Hard stuff still has its place.

Research:
PMID 32038149

[zone 2 cardio, cardio training, aerobic fitness, cardiovascular health, endurance training, VO2 max, conditioning, recovery, strength training, hybrid training, fat loss, evidence based fitness, fitness coaching, online fitness coach, Indian fitness coach, NRI fitness, Indians abroad, living abroad] by @coachrishisuvarna

24

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5 days ago

Being fit tells us surprisingly little about what might be silently sitting underneath.

That’s the uncomfortable bit with inherited heart conditions like HCM. You can train hard, look lean, have great cardio and still carry something you’d never spot from the outside.

The point also isn’t that every young gym-goer needs to panic and start collecting heart tests.

It’s that certain clues deserve much more respect than we usually give them: unexplained fainting or dizziness with exercise, chest pain during exertion, unusual palpitations, or a family history of sudden unexplained death at a young age.

Those are not “push through it” signals.

Looking healthy ≠ proving that every system underneath is healthy.

Tests commonly used when HCM is suspected:
• 12-lead ECG
• Echocardiogram / 2D echo
• Sometimes cardiac MRI if the echo is unclear
• Genetic testing can also be relevant, particularly when HCM runs in the family

These aren’t tests everyone blindly needs. They’re tools a doctor can use when your symptoms, examination or family history actually justify investigating.

Research:
PMID 9691102

[heart health, hypertrophic cardiomyopathy, HCM, sudden cardiac arrest, cardiac health, athlete, India, Indian fitness coach, NRI, Living abroad, muscle building, gym, health, heart screening, ECG, echocardiogram, strength training, fitness myths, evidence based fitness, health education, Indian fitness coach, NRI fitness, Indians abroad, living abroad] by @coachrishisuvarna

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12 days ago

You can lean on me for good info

One more thing: you don’t need to murder the stack here. Rear delts are perfectly happy with controlled reps where you can actually own the stretch and move the upper arm without turning every rep into a full-body event.

[rear delts, reverse pec deck, rear delt training, shoulder workout, hypertrophy, muscle growth, shoulders, rear delts, side delts, upper body, indian fitness coach, exercise technique, gym tips, bodybuilding, Indian fitness, NRI fitness, NRI gym, Indian expats, Indians abroad] by @coachrishisuvarna

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14 days ago

Longevity research gets weird very quickly because a measurable biological effect is not automatically a meaningful life-extension effect.

That distinction matters here.

A few months of difference on epigenetic clocks over 3 years is interesting enough to pay attention to, but nowhere near enough to start calling omega-3 an “anti-aging supplement”.

The useful takeaway is simpler: when something already has decent reasons to be in your diet, is easy to maintain, and may also give you a small additional edge over decades, that’s probably more valuable than chasing dramatic longevity hacks.

Small boring things stacking > one miracle intervention.

Also tiny shout to @prozis for the omega-3 there

Research: PMID 39900648

[omega 3, longevity, biological age, fish oil, healthy aging, epigenetic clocks, vitamin D, strength training, supplements, sports nutrition, evidence based fitness, fitness coaching, Indian fitness coach, NRI fitness, Indians abroad, living abroad] by @coachrishisuvarna

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18 days ago

The problem with most protein advice isn’t necessarily the science. It’s turning findings from very specific studies into rules everyone is told to follow.

A bigger protein-rich meal isn’t automatically less effective just because it exceeds some arbitrary number. And a lot of the confusion comes from measuring muscle building over a few hours and assuming that’s the whole story.

Get the fundamentals right before obsessing over the smaller details. Your daily protein intake matters far more than perfectly portioning every meal.

Research:
PMID: 19056590, 24257722, 38118410

[protein intake, muscle growth, protein timing, hypertrophy, protein absorption, sports nutrition, evidence based fitness, muscle building, fitness myths, resistance training, fitness coaching, Indian diet, online fitness coach, NRI fitness, Indians abroad, living abroad] by @coachrishisuvarna

49

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21 days ago

More 💡⬇️Yes deadlifts/ RDLs etc do the same thing too!

And might be better for some of you (who can do them really well)

However!

Some of these exercises like my example there (goodmornings) become more directly “functional” to serve every day aches and pains

Because of one thing - spirit/ intent

Deadlifts etc are done with a very “train hard” wala raw spirit so tend to tilt higher towards serving muscle building & strength

Whereas dedicated deep bendy stuff like these goodmornings or glute ham raises or the 45degree back hypertension machines

PREVENT YOU from overdoing the very lifting/ hardcore side and get you to carefully go lighter but more bendy and clear for your spine and system to subconsciously unlock the “new safe” zones where you aren’t breaking

So that leaves you with less warning signs like spasms/ aches and stiffness and also able to lift more in that range by virtue, which also translates to more capacity in unnatural positions as well as help to your other muscle building or strength stuff too!

[back pain, spine, stiffness, low back, glutes, hamstrings, leg day, lifestyle, desk job, sedentary, hips] by @coachrishisuvarna

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22 days ago

⚠️ Form cues can be technically true but still be poor advice when sold to every single person

Foot position can change what muscles help you more. But the real question is whether that change actually improves your glute training.

If you’re already loading the movement well, controlling it well, and getting solid glute tension, you probably don’t need to “fix” your setup because a reel told you your feet are 2 inches too far forward.

Use these cues when there’s a problem to solve. Not as a reason to create one.

Form is individual. Good coaching should help you find what works within the principles, not force everyone into the same screenshot.

[hip thrust, glute training, glute growth, exercise form, biomechanics, hypertrophy, resistance training, gym technique, strength training, evidence based fitness, fitness coaching, online fitness coach, Indian fitness coach, NRI fitness, Indians abroad, living abroad, muscle building] by @coachrishisuvarna

12

0

a month ago

The goal was never just to become lighter, no?

Study: PubMed, PMID 21432085

It’s to lose fat while keeping the muscle that helps you look, move and perform better.

So treat progress like a small dashboard, not a single number: waist, how your clothes fit, progress photos, gym performance, and then bodyweight for context.

Because a useful measurement should tell you whether the thing you actually care about is changing.

[body recomposition, NRI fitness, waist measurement, fat loss, Indian expats, muscle retention, strength training, belly fat, online fitness coach, sustainable fat loss, living abroad, Indian fitness, progress tracking, expat fitness, fitness coaching, busy professionals, calorie deficit] by @coachrishisuvarna

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a month ago

As “functional” as it gets

Without the jumpy/ overly rotational and intense/ sweaty naked person with a great body overselling

Cause I don’t just react to and break down weird or fancy unnecessary stuff on reels

I do them (maybe) necessary weirds too 🤣

✅ Net-net verdict (after adjusting for weirdness, necessities, general use for the lay person):
Great to have!

[leg day, hips, rotation, adduction, abduction, resistance training, gym, prehab, rehab, pelvis, pelvic floor, mobility, joints, strength training] by @coachrishisuvarna

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a month ago