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Prashant Kumar

@fitprashantt

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🏋️ Turning Pain into Power
📹 Daily GYM Tips & Motivation
🇮🇳 Fitness lifestyle | 24 | 174 cm

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#waterfall #adventure #mountains taken in Tehri-Garhwal by @fitprashantt

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19 days ago

8 hours for the boss, 1 hour for the gains. 💼➡️🏋️‍♂️

Stop making excuses and start making progress. If you can dedicate your energy to someone else’s dream all day, you can definitely spare one hour for your own health and physique.

Who’s hitting the gym today? Let’s get after it! 👇🏻

#fitnessmotivation #worklifebalance #bodybuildingmotivation #gymgrind #fitnesscreator by @fitprashantt

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5 months ago

A lot of people with instagram degrees these days 🤡🫠 by @fitprashantt

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5 months ago

He’s lowkey tryna catch up 🫠
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Follow @fitprashantt for daily content.
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#gymreels #gymfunnyvideos #fitness #funnyvideos #fitnesshumor taken in Delhi, India by @fitprashantt

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6 months ago

Pakka hai! ✅💀

#reelgrowth #funnyreels #reelstrending #trendingsong #tredingreels taken in Delhi, India by @fitprashantt

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6 months ago

Wait for the end 🫠…..
The diet always 🤡

#gymhumour #funnygymmemes #gymmeme #fypage #fitnessfunny taken in Delhi, India by @fitprashantt

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6 months ago

Someone: “Life kaisi chal rahi hai?”
Me: “Mast bhai!” 😁

(Me inside: Leg press ka 250kg uthana aasaan hai, ye mental weight thoda bhari pad raha hai.) 💀🔥

• Men are simple: Sadness hits? We go to the gym. Problems? Add 10kg extra. ‘Sab mast’ is just our way of saying ‘I’m handling it.’” 🤝🦁

#gymhumour #gymmotivation #humor #gymmemes #funnyvideos taken in Delhi, India by @fitprashantt

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6 months ago

The only person I’m trying to beat is the one I saw in the mirror yesterday. 🥷💪🏻

#fitnessmotivation #gymlife #consistancy #fitnessjourney #growthmindset taken in Delhi, India by @fitprashantt

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6 months ago

Stop guessing… here’s what research actually says 👇

📊 Protein per kg (based on studies):
✔ Maintenance: ~0.8 g/kg
✔ Active / gym: 1.2–1.6 g/kg
✔ Muscle gain: 1.6–2.2 g/kg (optimal range)

👉 Studies show muscle gains plateau around ~1.6 g/kg — more isn’t always better

❌ Overconsumption myth
→ Eating more than ~2.2 g/kg = no extra muscle
→ Just extra calories / waste

🥤 Whey vs natural protein
✔ Same muscle-building effect
✔ Whey = convenience
✔ Food = better overall nutrition

⏱ Best protein timing
✔ Total daily protein matters MOST
✔ Spread across 3–5 meals
✔ Post-workout protein helps recovery

👉 Consistency > timing

⚠️ Reality check:
Most people are UNDER-eating protein, not over

Focus on hitting your daily target — that’s it 🔥

➡️ Follow @fitprashantt for more fitness Content

#protein #bodybuilding #fitness #fitnessmotivations #gym taken in Delhi, India by @fitprashantt

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6 months ago

This is how I burn ~300 calories in just 20 minutes 🔥

No running.
No fancy tricks.
Just smart cardio + intensity 💪

• Incline treadmill
• Cycling with resistance
• Stairmaster finisher
• Short rest, high effort

💡 You don’t need 1-hour cardio sessions.
You need focused 20 minutes done right.

#fatloss #fatlosstips #cuttingseason #cardio #bodybuilding taken in Delhi, India by @fitprashantt

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7 months ago

Read & Save for later ⬇️

1. DIET 🍲

Create a meal plan that is satisfying and enjoyable, with calories and protein dialled in through MyFitnessPal, MyNetDiary, FatSecret, or Google. Then you can either EAT THE SAME MEALS EVERYDAY or do FLEXIBLE DIETING (If it’s calories and protein)

If you’re OVERWEIGHT...

Current Bodyweight In kg x 1.5 or 2 = Daily Protein

2. LIFT🏋️

WRITE DOWN reps and weights either on phone or paper, by focusing on GETTING STRONGER with the same exercises overtime. So you can start building on more lean muscle mass, while losing bodyweight from dieting.

❗️Run This 5 Day Workout Split ❗️

Day 1: Back + Triceps
Day 2: Quads
Day 3: Rest Day
Day 4: Shoulders + Forearmse
Day 5: Hamstrings + Calves
Day 6: Rest Day
Day 7: Chest + Biceps

Keeping training VOLUME...

2 sets per exercise, 6-10 rep range, 1-2 warmup sets.

Resting 3-5 minutes between each set per exercise.

3. Walk

WALK 10 THOUSAND STEPS EVERYDAY! If you’re eating at a deficit, while tracking workouts and getting stronger in the gym

Don’t forgot to follow @fitprashantt for more gym info and tips.

#bodybuilding #fitnessjourney #bodyrecomposition #fasting #fatlossdiet taken in Delhi, India by @fitprashantt

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7 months ago

⬇️ Read caption carefully ⬇️

🌶️ 1. Chili Peppers
Contains capsaicin, which increases thermogenesis (heat production → calorie burn).

🫖 2. Green Tea
Rich in catechins + caffeine → boosts fat oxidation and metabolism.

☕ 3. Black Coffee
Stimulates the central nervous system → increases calorie burn for a few hours.

🐟 4. Fatty Fish (Salmon, Mackerel)
High in protein + omega-3 → supports fat metabolism and muscle recovery.

🍳 5. Eggs
High protein → strong thermic effect (your body burns calories digesting it).

🥦 6. Cruciferous Vegetables (Broccoli, Cauliflower, Cabbage)
Fiber-rich, low calorie → takes more energy to digest than they provide.

🍗 7. Lean Protein (Chicken, Paneer, Tofu, Soy)
Protein digestion burns ~20–30% of its calories (higher than carbs/fats).

🥜 8. Nuts (Almonds, Walnuts, Pistachios)
Healthy fats + protein → boost metabolism when eaten in moderation.

🥒 9. Cucumber & Celery
Ultra-low calorie + water content → body spends energy digesting them.

🧄 10. Garlic & Ginger
Boost metabolism, aid digestion, and may increase fat-b

Follow @fitprashantt for more information and tips

#bodybuilding #fitnessmotivation #fatloss #fatlosstips #fatlosstransformation taken in Delhi, India by @fitprashantt

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7 months ago