How To Become Physically Strong? Podcast #3 

Physical Fitness 1. Safety a)Self Analysis b)Recovery c)Exercise 30mins to 1hour for 5days 2. Sustainability a)Sustainability comes from enjoyment b)If you don't sustain so the changes you want won't come c)Do it for 15min instead of 1hour 3. Stretching a)Stretching is important before and after exercise b)There are 2 types of streching-STATIC,DYNAMIC STATIC-You are holding your strech for minimum 30sec. It should be used for cool down phase for 15 mins. Yoga is also static stretching DYNAMIC-You are not holding but making movements. It should be used in warm up phase for 15 mins c)Static also consists for 2 types Active and Passive ACTIVE-You are streching on my your own PASSIVE-Someone is helping you do it 4. Strength a)Muscle training is important for strength b)It helps us in our daily life c)Don't try to hold any weight before you start the strength training

Your Face is a Motivation for the indian students

You changed our life ❤️❤️ Love you Sandeep Sir ❤️🙏

2:22-Physical Fitness Meaning: 3:16-If you are stable functionally and mentally 3:50-Fitness 4S (Pillars of Fitness) Safety, Sustainability, Streching, Strength Safety: 5:10-Self Analysis :- We should know are problems and postures 5:49-Recovery :- Rest period of 2 days minimum to become less injury prone 6:40-Beginners and intermediate 30-60 mins excercise 5 days a week 7:50-Injuries can ruin your life Sustainability: 1) Being Regular and enjoying your workout 2) Don't stop doing workout suddenly as your body can react in a negative way due to which keep exercises even on a busy day do atleast 15-30 mins of excercise 3. Streching: 12:35-Static Stretching: 13:10-Dynamic Stretching: 15:30-Breathing Is also important as it makes less prone to injury 15:50-Diet and Nutrition is also very important 4.Strength: 16:30-Strength allows us to complete our daily tasks without pain and fatigue 16:50-Reduces joint pressure as muscles absorb body weight 17:50-Strengthen your Muscles before doing aerobic exercises as they might put pressure on joints so that you can do 1) Cycling 2) Cross Trainer 19:50-Physical Strength example as in daily life you can avoid joint stress 20:50-Train your muscles before putting pressure on joints as if you put excess pressure into joints then you might get yourself injured 21:20-Common cases which occur when you try to put extra weight on the body whose muscles are not trained enough to sufficiently bear the impact due to which all load is transferred to joints and it can cause slip disc and life time joint issues 22:20-Test to evaluate your fitness level 1.Body Mass Index 2.Heartbeat Limit : 220-age general rule 24:15-Common Mistake of people 25:00-Number of Pushups and Crunches 25:20-Plank Posture hold 28:45-Safety is the most important as it protects us from injury and injury can ruin your fitness goal and life to an extent

1. Safety - 4:33 2. Sustainability - 8:24 3. Stretching - 10:55 4. Strength - 16:12

3:37 for fitness (4S for Fitness) :- 1) Safety (very important) 2) Sustainability 3) Stretching 4) Strength 1) SAFETY :- ▪︎self analysis is very important. You should know what is your problem. ▪︎You should know correct posture of that exercise. ▪︎You should know Recovery. You should give a time to body for Recovery & rest also. Minimum 2 days should be given to Recovery of muscle. ▪︎Ideally 30 mins to 1 hour for 5 days a week you should exercise. 2) SUSTAINABILITY:- ▪︎it means for how much time we maintain or sustain our exercise. ▪︎Whatever happens but you should exercise daily. do it for less time but Do It. ▪︎Instead of skipping workout do it for 10 - 15 min 3) STRETCHING:- ▪︎before Strength Stretching is important because in our daily lifestyle we do work in sitting but our body is made for walking. ▪︎The problem of sitting is that our body gets stiff. ▪︎Flexibility is most important in exercise. If you're not flexible then again there's chances of injury & for flexibility stretching is necessary. There are 2 types of stretching- A] Static Stretching :- a) Active b) Passive B] Dynamic Stretching ▪︎In Static Stretching you hold Stretch for minimum 30 seconds for 2 to 3 times. Yoga is static Stretching & it's focuses on the breathing which is also important because our muscless and cells need oxygen. ▪︎In Dynamic Stretching you do movements instead of holding Stretch 》Before workout (warm up phase) you should do dynamic Stretching for 15 mins (if you're doing exercise for 1 hour ) because it activates muscles. 》In cool down phase (after exercise) you should do Static Stretching for 15 mins (if you're doing exercise for 1 hour ) because it relaxes muscles. ▪︎Diet & Nutrition is also very important 4) STRENGTH :- ▪︎if you've Strength then you'll do daily activities & movements very easily without pain & fatigue. ▪︎Major benefits of Strength is it reduces or eliminates the pressure on joints. 》Very Imp for overweight people - from 17:10 to 19:37 》For weight loss or fat loss - 70% Diet & 30% exercise.

*A man which uploads more than 300 videos with 19.4M Subscribers. Still he not earning money from his videos. and always focusing on value adding content.* *love you sir, Thanks for everything* !!❤👏👏

I can’t believe all this information is for FREE❤️

विचारों को पढ़ कर के बदलाव नहीं आता है , विचारों पर चल कर के बदलाव आता है❤️ - Sandeep sir 😊

""I am the happiest person ever born in this planet.""- Sandeep sir❤❤❤💯

Love the way how the Physiotherapist lets Sandeep speak despite of being the expert on the subject matter... He is so cool and calm... Appreciate his attitude... This time there is more to learn from him than SM❤️

29:17 this line shows that he is very humble and down to earth person. And thanks to Dr.Puneet Rehani for such important knowledge to share with us.

First person in the podcast series who has surpassed the knowledge of Sandeep Maheshwari sir. 🔥Really he gave such a usefull knowledge. Heartful thanks to both of them for this session.❤️

As a martial arts teacher stretching,warm up is important than ... kicking, punching etc

can't belive that someone can do this much to help people and even he did not even turned on the monetization only for us so sandeep maheshwari ke liye ek like to banta hai

Lakho ki information free me dere ho sandeep sir ap... Nd this doctor is really very intelligent Thanks to bring him on his ur channel many peoples will be benefitted wth this session... All gymlovers should watch this session 👍 Thanku very much

The next topic should be How to become financially independent at a young age.

I'm also a Physiotherapist. I totally agree and appropriate with this session to educate our community. thank you.

Dr. Puneet Sir - itne acche se guide karne k liye many many thanks. This nation definitely needs more people like you. Acknowledgement to both of YOU

*4 pillars of fitness* 1. Safety 2. Sustainability 3. Stretching 4. Strengthening 🔥💪🙏

ज़िन्दगी में तकलीफ उन्हीं को आती हैं जो हमेशा जिम्मेदारी उठाने को तैयार रहते हैं। और जिम्मेदारी लेने वाले कभी हारते नहीं या तो जीतते है या फिर सीखते है। 🙏

मेरे पिता गाँव से हैं और अनपढ़ हैं,मैं संदीप सर के वीडियो उनको 4 साल से दिखा रहा हूँ। वो भी सन्दीप सर से बहुत कुछ सीख रहे हैं। मुझे बहुत ख़ुशी होती है ये करके।

The physioterapist was so calm and spoke to the mind..The message was properly convey..

I have joined the gym just 15 days. I have started my fitness journey. Thank god I got to know such useful knowledge from your channel. keep inspiring sir.

Just notice this man. He was sitting in the perfect posture all over this video.

These videos are the future of RU-vid. No vlogs , No food , No Tech channels ..Channels with honesty will be trending in our coming future.

One after other every session is a master class Alot of practical problems solve here with ease and with big experts. I mean hatsoff Sandeep sir and all the experts who makes us more knowledgeable...

How naturally the doctor is talking ... and very genuine

👉 safety-4:33 👉 Sustainability-8:24 👉 Stretching - 10:54 👉 Strength-16:12

While listening I noted down points in my notepad for my reference.. just copy-pasting it here, might be helpful to someone Physical fitness : (priority order) : 1. Safety - Non-damaging exercise - Recovery time - Max heart rate capacity = 220 - your age - Your fitness goal should be dependent on your fitness level mostly estimated by BMI or an expert advice - Test by no. of push ups or crunches or planks ( You right now V/s You 1 month ago) eg. Goal for 10% growth 2.Sustainability - In case do it for a shorter period but don't skip - Take baby steps 3.Stretching - Dynamic(with movements) before exercise - Static(holding) after exercise 4.Strengthening - Strengthen muscles remove pressure on joints - Must be prior to aerobics, running, etc. - Start with exercises having lower stress on joints - Loop : strong muscles-weight lifting-stronger muscle OR - weak muscle-weight lifting-joint stress-weaker muscle - Other things for strengthening are noted in 'Safety' section

Love u sir , u have totally changed my life , today I'm free from financial problems, and everyone respect me because of my good behavior, was also changed by your motivational videos... Thanks sir from Pakistan...

ONE OF THE BEST SESSION I HAVE EVER HEARD OF SANDEEP SIR! THANK YOU VERY MUCH! BY DEFAULT I HAVE CHOSEN THE TRAINING PROGRAMME OF ONE TRAINER YEARS BACK WHO ACTUALLY STARTED WITH FIT TEST WHERE YOU HAVE TO WRITE IN YOUR CARD NO OF PUSH UP, JUMING JACKS ETC. AND THEN START SUITABLE SESSION OF TRAINING WITH DYNAMIC STRETCH THEN CARDIO WITH COUTINUOUSLY MONITORING HEART RATE AND THEN STATIC STRETCH FOR 4 DAYS NORMAL + 1 DAY BREATHING EXERCISE A WEEK.

I Also Face this. During Aerobics without warm up face ACL Injury in Knee then Fix it through screw. Firs time admitted in Hospital and go for Surgery Operation.

Priority order 1. Safety: Start slow. Know your posture 2. Sustainability: Make it fun. 3. Stretching: before 15 min jumping jumpang (dynamic), last 15 min yoga type (static) 4. Strength: Reason for strength = Muscle helps joint. So, less joint pain for normal physical work.

ye pehle insan h sandeep maheshwari podcast me jinhone ek dum point to point baat ki h or kuch bhi bakwas nahi ki hai .. 👏👏❤️

Excellent session Dr Punit and Mr Sandeep..I being a Orthopaedic surgeon,always advice my patients for core muscle strengthening.Muscle strentgh is most important for Joint stability and preservation..👍

Dises free, Strength, Flexibility. Endurance. Quick movement ...those who have this quality its called physically fitness

This was the first session I've seen where someone has spoken more words than sandip sir and with such a confidence and humbleness. 🙏❤️ I learnt the important things related to stretching 😊, that I didn't know earlier.

You are a great legend ...you make a legacy while being alive ...i can't explain what your existence means to humanity ..We need more and more people like you that's why i want to become a person like you...For me you are most logical spiritual psychological philosophical normal down to earth human being...i want to be a guest on your podcast but cannot because i am just a normal student from a middle class family..Whatever thank you sir for being with us always digitally. .

Sandeep Maheshwari Sir is real son of our country He work hard for Our country without benefit of money Hats off you sir

thanks sandeep sir ji....for this podcast

Sir, pls cover this topics in upcoming podcasts: 1) How AI & ML is changing the world? 2) How AR & VR is changing the world? 3) How Blockchain Technology will change the world? 4) How 5G and IOT will change the world? 5) Why programming is the skill of 21st century?

I think Sandeep sir students ko strong kar rahe hai mentally physically and good though process and also youth and I am also a student so thank-you so much sir 🙂God bless you 🙏

Thanks doctor and wowww knowledge free of cost at the 22 Era.... Thanks a lot Mr. Sandeep to know the logics

Man's search for meaning - book summary

Thanks for emphasizing the "SAFETY" point..today I literally understood that it's the most important thing in exercise. Although we subconsciously know these things, but still while doing the exercise, our minds inadvertently ignore this altogether!

❤️Sandeep Maheshwari❤️ ------Nam hi kafi hai🔥------

Thank you so much sir. I'm a 21 yr old girl and I've been avoiding so many pains in my body for a year but now I'm gonna try my level best to consult doctors and get rid of these problems as soon as possible. And one more thing I wish someone told me before that safety is most important. But it's ok atleast i got it right now.

Sir, Next topic should be " Mental Fitness".

Finally a video for gym goers 😄

Just an incredible session! Ma Sha'Allah ❤️

4S : Safety, Sustainability, Stretching & Strength I will remember this forever✌ These podcasts are eyes opening for me. So thank you Sir for making such informative videos and guiding us.

He is next level personality!! Equivalent with Ratan Tata Ji🙏

take a deep breath and say " i am physically active" release your breath and say " and mentally relaxed"

I am grateful that i am much clear Thinker now... before watching this video 3 weeks before I was discovering what fitness is then i found the same exact answers from my mind. Thankyou sir for helping us to develop our thinking ♥️🙏🏻

इसका कितने दिन से इंतज़ार था! आज आ भी गया: 👍👍👍👍

4 Keys to Fitness 1. Safety First: Before starting any exercise, understand its impact on your body. Make sure it won't harm you. Also, give your muscles time to recover. 2. Sustainability: Choose workouts you enjoy so you can stick with them for the long term. 3. Stretching Matters: Don't skip stretching. Do static (cool down) and dynamic (warm-up) stretches for at least 15 minutes. Yoga counts as static stretching. 4. Strength Comes Last: While strength is important, there are other priorities. Focus on the above three pillars first. Useful Tips: If you want to lose weight, remember that 70% of your efforts should go into your diet and 30% into exercise. Start with strengthening your muscles before intense workouts. To avoid joint strain, initially consider activities like static cycling, swimming, or cross-training. Treadmills can be hard on your joints. - Strengthening your muscles is crucial. Weak muscles can lead to decreased fitness. - Safety should always be your top concern. - Measure your fitness level by checking your BMI and heart rate. Knowing these can help you set fitness goals. To track your strength, count how many push-ups, planks, sit-ups, or crunches you can do in one minute. You can compare your progress regularly to stay motivated and improve. Finally, remember these simple principles to build physical strength effectively and safely.

Success is simple. do what's right, the right way at the right time...❤️🤞

According to my point of view, the Physiotherapist has an amazing knowledge, very humble and supremely talented .. His behavior is too good!

23:55 this is the line sandeep Sir's all videos conclusion In life Don't relate with body, relate with life

A healthy mind resides in a healthy body.

Sandeep is just a human being like all of us. So relax!

kon kon chahta ki next vedio diet nd nutrition pr ho?? sir plzz upload a vedio on deit nd nutrition with science

Really learned about How to be Physically Strong through this session 😊

Finished maximum book in lockdown whose you recommend, Keeping exercise from last 2 years Now I can say, I am physically active and mentally relax & I also attended your live Session in feb 2020 I'm big fan of your sir ❤❤❤

Such a motivation for everyone, no matter if you are in 🇮🇳 or abroad 🇨🇦.

Open talk, about all, may God bless you, Guru Bramma Guru Vishnu Gurudev Maheshwaram

Their smile 😃 proves that they are successful in life.

First time I listened more seriously this physiotherapist than Sandeep sir.

Topics :- 1. How to be happy with your existing life? 2. How to be mentally strong? 3. How to be happy 24/7? 4. Why mostly 15-30 age group of people are greedy for junk food and how to replace this with the healthier one? 5. How to spread positive vibes? 6. How to avoid negativity and do our own work? 7. How to fit ourselves in any environment? #sandeepmaheshwari

I noticed that Sandeep sir take him at deep enough and to the point what we peoples actually need….Thanks Sandeep sir❤️

The physician looks like my english teacher 😁❤️

❤️Healthy body ----- Healthy mind ❤️ Both are interconnected 👍

I miss Sandeep sir's previous sessions...❤️❤️❤️

Safety is most important ....that's true.....thank you so much........for this help

We should be thankful to Sandeep Sir that he is provding us such content worth priceless for free

Before this podcast i believe in doing 1000 skipping per day in order to loose weight but now i understand warm up stretching safty everything matters Sir you are really doing great thing Lots of love and warm wishes for your good health ❤️

Sir, you opened our eyes because no one taught us this and saved us from a lot of injuries.🙏

In this youtube world, where it isn't easy to trust someone for a genuine advice, your podcast with professionals in the field are the ones we can rely on without any doubt.

Abhi 2 din pehle hi left side ka lats injured hua deadlift krte hue.. It's not like wo bahut heavy weight tha (for reference 130kg) Just because maine achhe se stretching nahi kari thi. Stretching is very important guys.

A man and his love can change the world

Gain lots of knowledge after watching this podcast.. Thank you very much

Static hold Dynamic ••Static at the end ••Dynamic at the warmup start ••Muscles strong exercise • 70- diet • 30- workout BMI

You should always enjoy your exercise otherwise you'll 101% surely not able to sustain it for a long time...... Damn true words🔥🔥🔥♥️

हमे इस वीडियो को बहोत इजत देनी चाहिए क्यों की। जो हमे इस की वजह से ज्ञान मिल रहा है वो किसी वरदान से कम नहीं। 🙏

Just beyond perfection ... no words for doctor .. and skills to talk just nailed all the podcasts and discussions.. god bless both of them ❤️👏👌✊🏻

I can't express in words about you sir because Sandeep Maheshwari is not only a brand name, he is a emotion of millions people

I think this video is completely for me and guys like me ,before 15 days I had decided to start workout and I am pursuing on it for this I have to get up 4:15 because I have also to attend my coaching class ,at beginning I was suffering from so many problems one of that I had to get up early which was not easy for me as I had not done it before, but now I feel completely motivated without watching any motivational video ,I have obstacle so many my personal problems and I have determined to pursue it ,Sir (Sandeep Maheshwari)thanks a lot of because this video will impart a vital role for my future this video fill complete enthusiasm and confidence to me so that I can achieve my goal. I think this was my best life changing video .❤️❤️👍👍

Most needed. Because body becomes the base for achieving most things in life.

15:57 that's what I'm going to say "do a podcast related to diet and nutrition" .sir you are great

One of the most important issue was touched and very clearly doubts were cleared specially when the mind is hanged by no. of confusion creating facts and myths on internet ........ Thanks from the core of heart

Awesome Podcast !!

01:58 ,, Sir m bhi kal se gym join krne ki soch rhaa thaa 😄 Thank you so much sir 💟

Next Topic : "Communication Skills"

🇮🇳🇮🇳🇮🇳🇮🇳 Part. B, of A & B Some Never Discussed Business / Startup Related Practical Questions. 6. But Sir jab ye idea soch liya hai, toh uske baad ab sabse bada dar ye lag raha hai, ki jese mene kinhi investor ko approach kiya, unhe ye pura business idea bataya, unhe ek - ek process bataya, aur ab wo Investor / Person khud hi iss idea ko Copy / Chori kar le. ( matlab ab wo khud hi iss idea par work kar le, kyuki ab unhe sab kuch toh pata chal hi gaya hai, iss bilkul new Business idea ke bare mein. ) 7. Wo Investor / koi aur Person, ye idea Chori / Copy na kar paaye, toh kya iske liye main COPYRIGHT / PATENT ke liye apply karke, aesa kuch hone se ( ki idea copy / chori na ho ) rok sakta hu ? But sir agar iss tarah ke ideas par COPYRIGHT / PATENT jese concepts Apply hote hai toh fir UBER, PAYTM ke baad OLA, PHONE PAY etc jesi Companies kese exist kar sakti hai, matlab ye Companies bhi toh same concepts ke sath market mein hai. Ya fir aesa hota hai ki COPYRIGHT / PATENT jese concepts apply nahi hote hai, just market mein First Mover ka Advantage milga. Agar aesa hota hai toh fir mujhe kon se legal steps lene chahiye, kinhi investor ko approach karne se pahle, taaki jab main Investors ke sath ye idea share karu, toh wo isko Copy / Chori na kar paaye. 8. In simple words, ye complete Question ye hai, ki wo student ek Non Tech field se hai, aur kyuki iss tarah ke idea ( UBER / PAYTM etc ) ke sath without a Expert’s team, aage badhna ( market mein aana ) possible hi nahi ho paayga. Toh sir sabse pahle wo student, jab usne aesa koi ek idea soch liya hai, toh uske baad wo apne aap ko kitna Capable banaye ya apne aap ko kitna Prepare kare, ki jab usko other persons ( Investors, Lawyers, App Developers etc ) ke sath judna /deal karni pade, toh wo kar paaye. Without this fear, ki jab wo apna idea unke sath share kare, toh kahi wo Persons khud hi iss idea ko Copy / Chori na kar le. // Sir jo Questions mene puche hai inke answers main last 15 months se dhund raha hu BUT koi PRACTICAL SOLUTION nahi mil pa raha hai, mere above Example ke according. Sir main aese kitne bhi startup ideas soch lu BUT inn questions ke answers na pata hone ki wajah se, kabhi aage hi nahi badh pauga. Sir ye sabhi baatein aur detailed tarike se explained kar sakta hu BUT RU-vid par words ki limit Comment karne ki. Sudhir kumar ( 9582671195, 9540304855 ) Mail addresses : sudhirkumar71195@gmail.com, sudhirdroid95@gmail.com

What should our mindset towards money, how one should look toward it? One who wants this topic like this.🙌💜

Dear Sandeep Sir, Thank You very much for your inspirational Videos !! I am big fan and watched almost all videos 😊 I request you to please conduct sessions on nutrition and food habits in detail.

माँ-बाप का चेहरा दुनिया का सबसे बड़ा मोटिवेशन है।👉🙏

Fitness(Physical strength) 1-Safety 2-Sustainability 3-Straching -it has two types 4-strength 1-static-it has two types a) Active (khud karna) b) passive(by mentor karna) Static straching me hold karna hota hai minimum 30sec 2-dynamic Dynamic straching me moments karna hota hai Exercise se pahle dynamic straching kare Exercise ke bad static straching kare 15 min gym ke phle aur 15min gym ke bad straching kare Body checkup -1)BMI check kare 2)kitne level tak hame apne heartbeat ko leke Jana hai Heartbeat formula 220-age (ex- my age is 27 220-27=193

" When u cant find just kne good quality in yourself , there is no sense expecting others to praise you.."