Gympanzie

Gympanzie Gympanzie

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27/11/2025

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👨‍💼 I’ve been getting this question a LOT lately:“Coach, what do you eat in the morning?”Especially after my insulin-spi...
03/09/2025

👨‍💼 I’ve been getting this question a LOT lately:
“Coach, what do you eat in the morning?”
Especially after my insulin-spike video went viral — and rightly so!

Because for fat loss (especially belly fat after 30), what you eat and when you eat makes a HUGE difference to your energy, metabolism, and cravings.

🎯 Here’s my actual morning breakfast routine 👇
This helps me stabilize insulin, boost muscle recovery, and feel full without a crash — even on busy workdays.

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🍽 My Insulin-Friendly High-Protein Breakfast:

✅ 30g Rolled Oats (soaked overnight)
✅ 10g Chia Seeds (added while soaking)
✅ 1 scoop Whey Protein (30g) — 25g pure protein
✅ 100g Apple + 100g Banana — fiber + glucose balance
✅ 10g Almonds + 10g Raisins — healthy fats + sweetness

👉 Mix it all together in the morning = Cold Protein Oats Bowl

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💊 Supplements (with water & electrolytes):

• 1 Multivitamin
• 2 Omega-3 capsules (EPA/DHA ~1000mg total)
• 1 Ashwagandha tablet (stress & cortisol)
• 1 Vitamin D (2000 IU) — most people are deficient
• 💧 Cold water + Electrolyte tab

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🔥 Macronutrient Breakdown:

Approx: 480–500 calories
• Protein: ~32g
• Carbs: ~50–55g
• Fats: ~15g
• Fiber: ~10g

✅ Balanced for blood sugar
✅ Keeps me full for 3–4 hours
✅ No post-meal crash
✅ Supports workout recovery

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🏋️‍♂️ What Next?

I usually hit the gym 1–2 hours later once digestion is light and energy is stable. This helps me train with focus (especially during compound lifts).

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💡Want me to share a full day of meals like this?
Drop a “🔥” in comments and I’ll post a full day’s breakdown too!

T-shirt says it all 😉😉🏋️
31/08/2025

T-shirt says it all 😉😉🏋️

28/06/2025

🎯 Want a science-backed workout + diet plan for visible muscle growth?
Apply for my 12-Week Lean Body Program → gympanzie.com/training

Why Your Muscles Aren’t Growing — Top 10 Mistakes to Fix Now

Are you working out regularly but still not seeing muscle growth?

You might be making one or more of these 10 critical mistakes — and they’re secretly holding you back. In this video, I break down exactly what’s killing your gains… and how to fix it.

✅ Build muscle faster
✅ Improve recovery & nutrition
✅ Avoid the biggest gym-time wasters

26/06/2025

🔥 Want a custom fat-loss strategy for YOU?
Apply for the 12-Week Lean Body Program → gympanzie.com/training

Struggling with belly fat that just won’t go away — no matter what diet or workout you try?

In this video, I’m sharing 14 powerful fat-loss tips I use with my own clients — tips that work with your hormones, lifestyle, and schedule. No crazy diets. No intense workouts. Just practical, science-based tweaks that help Indian professionals lose belly fat and boost energy.

24/06/2025

🎯 Apply for the 12-Week Lean Body Program → gympanzie.com/training

Want to burn fat while you sleep? 😴🔥
In this video, I’ll show you 7 science-based night-time habits that help you lose belly fat — even when you're not working out.

These are the same fat-burning habits I’ve taught to 700+ Indian professionals inside my 12-Week Lean Body Program — and they work even if you have long work hours, low energy, or zero time for extreme diets.

✅ Fix your metabolism
✅ Burn more fat overnight
✅ Sleep deeper and feel fresher in the morning

📩 Want a custom plan based on your body & schedule? DM me “BELLY” on Instagram → https://instagram.com/gympanzie_

🔔 Don’t forget to **Subscribe** for more fat-loss tips, Indian meal hacks & fitness motivation!

Timestamps:
00:00 - Intro
00:45 - Habit 1: Protein-Rich Dinner
01:30 - Habit 2: Stop Eating 2 Hours Before Bed
02:15 - Habit 3: Light Walk or Stretch
03:00 - Habit 4: No Screen Before Sleep
03:45 - Habit 5: Apple Cider Vinegar Trick
04:30 - Habit 6: Cool Room Fat Burn
05:00 - Habit 7: Fix Your Sleep Schedule
06:00 - Final Tips + Program Invite

23/06/2025

🎯 Want a custom fat-loss plan using your favorite Indian meals?
Apply for the 12-Week Lean Body Program → gympanzie.com/training

In this video, I’ll show you **20 powerful Indian foods** that naturally support fat loss, improve metabolism, and help shrink belly fat — without crash dieting.

These foods are easy to find, affordable, and already part of our Indian kitchen.

✅ Boost metabolism
✅ Reduce belly bloating
✅ Improve insulin sensitivity
✅ Stay full longer

🔔 Follow for more Indian weight loss tips, metabolic hacks, and belly fat solutions on Youtube - https://www.youtube.com/

Timestamps:
00:00 - Intro
00:45 - High-Protein Veg Foods
02:00 - Thermogenic Indian Spices
03:15 - Fat-Burning Fruits & Veggies
04:30 - Fiber-Rich Indian Staples
06:00 - Foods to Swap for Better Fat Loss
07:00 - How to Build Meals with These Foods
08:00 - Bonus Fat-Burning Combos
09:00 - Program Invite + CTA

This is Max — a hardworking Security Manager who spent years taking care of others… but forgot to take care of himself.L...
27/05/2025

This is Max — a hardworking Security Manager who spent years taking care of others… but forgot to take care of himself.

Late-night shifts. Stress. Belly fat creeping in.

He wasn’t lazy. He was just stuck — like so many of us after 40.

He kept asking himself:

“Will I ever get back in shape?”

“Do I even have time or energy for this anymore?”
And then came the turning point.

“It was a blessing from God that I enrolled in Payas sir’s program.”

Max didn’t transform in 12 weeks.

It took him 8 months. Slow and steady. But real.

I was with him throughout — guiding, checking in, pushing when needed.

🔥 Today, Max has dropped the fat

💪 Regained strength and stamina

✅ And finally feels proud when he looks in the mirror

He didn’t crash diet. He didn’t live in the gym.

He followed a system built for busy men like him — and like you.

If you’re 35+, juggling long hours, and silently battling weight gain…

You don’t need another diet. You need a plan that fits your life.

DM me “LEAN” — and I’ll show you exactly how Max did it.

Let’s be honest for a second…If you’ve been telling yourself —“I’ll start from Monday…”“Let this project finish…”“Let th...
26/05/2025

Let’s be honest for a second…
If you’ve been telling yourself —

“I’ll start from Monday…”
“Let this project finish…”
“Let the wedding get over…”

You’re not alone. I said all this too.

But here’s the truth no one told me —

Delaying the decision is still a decision.

And most times… it’s the costliest one.

Because every month that goes by with:
➡️ More belly fat
➡️ More energy crashes
➡️ More stiffness and sleep issues
…is not just about looks.

It’s about quality of life. Confidence. Presence with family.

The right time to start?

Was probably 2 years ago.

The next best time?

Maybe today.

DM me “LEAN”

And I’ll show you exactly how busy professionals in their 30s, 40s, and even 50s
have turned things around — without gym, without extreme diets.

No pressure. Just clarity. 🙏

25/05/2025

From 82 kg and 38-inch waist… to 74 kg and breathing easy.”

Aijaz is 50. Runs a business. Works 14–15 hours a day.

Yet in just 12 weeks, he dropped fat, reduced stress, and regained his stamina.

📉 Lost 8 kg
👖 Fits comfortably in his 36” trousers
💨 Can breathe easier and work longer

This wasn’t luck. This was a plan.

DM me “LEAN” and I’ll share how we made it simple — even with his crazy schedule.

“I told myself all 5 of these. Maybe you have too.”For 2 years, I kept planning, overthinking, waiting…“I’ll start Monda...
25/05/2025

“I told myself all 5 of these. Maybe you have too.”

For 2 years, I kept planning, overthinking, waiting…

“I’ll start Monday.”
“Let me try alone.”
“Work is hectic right now.”
“Just eat less, move more.”
“What if I fail again?”

Each time, I’d delay.
Each time, I’d feel stuck.
Each time, the belly fat and stress just stayed.

It wasn’t laziness. It was lack of a real system.

When I finally stopped doing it alone,
everything changed.

If you’re a busy working man in your 30s or 40s —
and these thoughts feel too familiar…

👉 DM me “LEAN”

I’ll show you what worked for me (and 700+ others).

No strict diets. No 5am workouts.

Just a better system that fits real life.








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Raipur

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