Episode highlights

00:00:14 Introductions
00:02:28 Guest Background
00:04:10 Initial Objectives
00:09:20 Pushing Through Challenges
00:14:35 Challenges and Positives
00:19:09 Biggest Changes So Far
00:21:34 The Next Goal
00:24:48 5 Biggest lessons 

Fitness Guide



Welcome to the Fitter Healthier Dad Podcast, where you can learn how to improve your diet, lose fat and get fitter in a sustainable and fun way without spending hours in the gym. Here is your host. Darren Kirby.

Darren: Welcome back to the podcast. Guys, this is the number one podcast for dads in their 40s who want to improve their health and fitness. This is Episode 51. And joining me on today’s show is one of our one to one clients Narinder Ruprai has lost 31 pounds using the ninety 10 transformation system and has done all of this whilst juggling a busy career family life with his wife and two young boys. Hi, Narinder. Thanks very much for joining me on the podcast today. How are you?

Narinder: Yeah, good, thanks. Thanks for inviting me. So it’s great being here. Just as busy as ever with family work but good in the lockdown.

Darren: Good good. Excellent. Yeah. So it’s very strange times. And obviously every podcast I’m doing right now, he seems to be focusing around the lockdown.

So I think that’s been spoken about and it’s obviously not an ideal situation for many people. But, you know, adaptability is key really. And obviously keeping the family safe and sound, which sounds like you have. So I think I just say, for the benefit of the listeners, Narinder is one of my One-to-one clients and we’ve been working together, Narinder, since about October last year.I can’t remember now.

Narinder:  That it was July last, actually. So. Well, with him. Yeah, well, we worked together about three, four months initially. Yeah. And then then we had a definite family. So I mean we took a break at the end of last year and then picked up things up again this year.

Darren:  Yeah. Excellent. So Narinder is the typical kind of busy dad, I generally work with you know, a juggling, you know, multiple things at any one time and career, you know. There’s obviously hobbies involved and and kids stuff and of the general family life. So can you take us back a little bit, Narinder? You know, obviously, you and I spoke. I didn’t realize it was July, actually. So working back since July last year before you started working with me. What kind of condition were you in? And what kind of fitness? And how much of your health you paid attention to prior?

Narinder: Yeah. Yeah, I think I could go back a few years even. I think life had taken over. So going back in my 20s, I was kickboxing and going to the gym a couple times a week. So it is quite easy to stay fit. Yeah, it’s off my diet. So having got married, had two children and realized, she was particularly busy where I was helping my parents renovate the house. Fitness and exercises definitely had slipped onto the back seat. So I found I struggled to enjoy cycling. I struggle to get my bike. And the last four years have really struggled to shift the weight over. Yeah,  it was, like you said, busy, busy life with family and work and struggle to be on top of my fitness.

Darren:  Yeah, I think it’s just a common theme, isn’t it? You know, it’s understandable. You know, you go through various different phases in your life and you have different priorities at different times.

And I think, you know, once you it’s not like you you come out the other side, but you get to a certain stage, particularly I noticed with family, you know, kids get to a certain age and you get to a certain age. In many ways. And you kind of have a little bit of a reflexive approach, really. And you kind of think, well, I’m not exactly where I wanted to be. You know, I realize that I’m not paying attention to my health, my diet, like I was previously. And I know. I know I want to do something about it. So obviously, you and I spoke and we agreed to start working together. So when we started to work together, what was your kind of ideal outcome or objective of us kind of working together?

Narinder: I think, you know, probably two sets of targets initially was to lose weight. I’ve always struggled. I’m not a tall person. I’m five foot six and I struggle to get my weight below 80 kilograms and in the last decade. So. So I think that the first target was to get to about 75 kilograms. And I think the next target when we started working this year was to trim off and go for a flat stomach and increase energy and fitness overall.

Darren:  Yeah, And again, you know, I think that there is common goal that many of us have, you know, when we start, I think it kind of the the areas you identified there, you know, you have your initial goal and you realize that you can actually is actually achievable with the right approach. And then you kind of set yourself a more targeted goal, like, you know, we’re working on right now. So what kind of you know, obviously prior to us working together, your health was okay. You didn’t have any issues. It was just a realization that you had that you wanted to change.

Narinder: Yeah. Yeah. I think over the years, as life has got busier, you gained a bit of weight over Christmas. Then it’s being back on the cycle or the gym and losing back again. But as things got busier, you would gain weight and not necessarily lose it. So yeah, I saw that creep in on creeping up and. Yeah. And then when we come back, we’ve known each other for two years and. Yeah, well when we reconnected last summer it was, you know, a good fit and a good opportunity to to get some help.

Darren: Yeah. Awesome. So talk us through the process of when we first started to work together in the first couple of weeks. Because the reason I ask this is because it can be quite challenging.

Just in general for people when we make changes. Right. And it’s, you know, the changing of your diet or your fitness or, you know, becoming more. Scheduling your workout scene and having to adapt when things get in the way of the workout. So how did you find it in the first few weeks that we started to work together?

Narinder: I think it was quite easy and adaptable. I think obviously we get along quite well. So, yeah, it was quite easy to work with you. But I think you’ve obviously thought about the program and I think the first changes were easy just to get the momentum going. So I remember with subtle changes when you look at our diet, you straightaway saw that on protein, low carb, heavy, heavy. Yeah. And so making simple choices when you want to go to a restaurant instead of picking the pastoral or pizza dish that normally gravitates to or about a fish dish or a salad dish making subtle changes are there. So. So you think it was quite easy to adapt at the beginning. And then obviously, as we progressed, we stepped up the attention to detail.

Darren: Yeah. And I think that’s important. You have obviously, you know, for us working together, you’ve understood that because that is that I think and I believe that that’s the right longer term approach to things because you can see all of these plans and all of these trainers out there who can get you results quickly. But what we’re looking to do is we’re looking to do it in a sustainable way. And so therefore, you know, the results are perhaps not as quick as some people would have.

You believe that they’re achievable, but they’re sustainable. And as you’ve identified there, you know, changing little things one step at a time is the key that I found to keep things manageable for people. Because, you know, let’s remind ourselves, you know, we are parents with, you know, all of the commitments that I’ve already outlined. And if you try and make too many changes at once, it is just not going to stay consistent. And that’s the other key thing is, consistency is key.

Achieving what you want or getting the outcome you want when you’re looking at your health, your fitness. And so, yeah, that that’s really important. And, you know, I try and emphasize this to people that, yes, some you can work with somebody and they can get your results quickly. The question you need to ask yourself is that is that going to be sustainable over the long term? And in many cases, it’s not. In many cases, unfortunately, you see people that go, you know, they get some amazing results, amazing body transformations.

But then if you go and see them again nine months later, they’re back to where they were. And that really is not the objective. So. So, yes. But, you know, if you don’t mind me saying, Andy, when we first started to work together, you had some real big personal challenges. And I think, you know, it would have been easy for you to throw the towel in and give up, but you didn’t know you were able to adapt. Can you just talk to us a little bit, obviously not the personal circumstances, but a little bit around your ability to adapt when you had challenges?

Narinder: Yeah, I think so. I think the initial changes were quite easy. They’re all subtle changes. And I think that they got caught, you know, quite a lot of results. And I think then it became how busy my lifestyle was. And I always gravitated towards the middle deals when you’re busy and grabbing lunch and then the mindset of what’s good and what’s bad. Because in my mind, it was ASMs Adine and Fast Food was good. It didn’t matter  about the pizzas, pastas and the odd beer here and there?

And I always gravitated to crunchy snacks. As always, it was in chocolate. It was fine. So there’s a lot of why real as often as mindset work to get your shift off the unhealthy foods there. And I think the same with the exercise making time for that. And I think we work quite well in terms of you recognizing that I was busy and then then trying to work out hit sessions over 20 minutes long. Yes. Sort of the longest of bike rides, which I didn’t always have time for. So they were quite good ways of adapting to what was going on for me.

Darren: Yeah, absolutely. And, you know, I think, like he said, you know, the mindset side of things and the conscious awareness of. Yeah. Because we are busy and habitually, we will just gravitate towards whatever we recognize or whatever’s familiar to us when we’re busy and work and we’re out and about. And with your job. You travel quite a lot as well, which can add another challenge to it. And it’s just that awareness around that type of food group and the macro nutrients, you need to have your right balance diet instead of just picking up the sandwich, like you say, the meal deal and stuff like that.

I actually just paused and realized that I actually know, you know, that I can have this instead of this. And you were very good at that, by the way, you know. Yeah. We had some challenges in the beginning, but we worked through it again over over a number weeks, didn’t we? And particularly when you were traveling with work, you know, you would come back to me and say, well, what can I have here? What would be a better option? And I think you pretty much know that particularly around here, are around the work traveling, didn’t you?

Narinder: Yeah. And I think it was the mindset because it took, like you said, it takes time. So things Antero means that say it takes about 90 days to form a new habit. So, yeah, it took that time for becoming aware and having the information. So every time we spoke every week as we went on this trip and I grabbed a meal from the airports all and, you know, what about it? And they do this and that.

And so I just get my head around the different options available. Yeah. And some of the exercises, if I’m traveling the hit session, works perfectly. The hotel may or may not have a gym that may or may not be space for run associates. Go to take my bike with me. But having exercises that could do that could adapt to traveling was great. So, um, but yeah, I did take a good few months to, I think to nail it. Yeah. Every week there was a new challenge and we addressed it and I think you’re gonna go for those different situations. So just a tool box in your mind of what’s the right type for food to eat?

Darren: Yeah, definitely. And I think, you know, like he said on the exercise side of things, you know, we worked together in order to kind of adapt to make sure that, you know, if it’s long, like you said, a long cycle wasn’t possible because the kids got football. You need to spend time with the family and stuff like that. You know, it’s not acceptable for families if you’re just disappearing out on your bike for a couple of hours. Whereas you don’t necessarily need to do that, you know. Twelve to 15 minute hit session, we’ll give you a different workout.

But it will achieve a similar outcome. So, yeah, being able to, again, be aware of that instead of what a lot of us do is, you know, we might throw our hands up in the air because the wife is cooler on the way home from work. And we can’t do the work out that we have planned is a case of know, understanding, saying, okay, right, I can’t do this work out today, but I can do this when I get home or when the kids have gone to bed, you know, stuff like that. So I think, you know, it just comes back to I keep going on about it, but, you know, adaptability and being consistent.

So, yeah, I mean, that was just some of the the challenges that we were able to overcome. And again, I want to point out, you know, Narinder had to work on this over a number of weeks, didn’t you? And, you know, you had to we had to you know, you might slip back and all the rest of it just because it’s a it’s a what? It’s an awareness thing. And we’d have our weekly call and obviously set our three minute goals for the week. And then you’d come back in over, you know, over a period, two to three weeks, you’d nail it and it would just then become, you know, habitual, which is which is really, really cool. So in terms of how the program impacted on your family, what kind of challenges and positives did you have from this. 

Narinder:  In terms of challenges? I think when we adapted breakfast, no lunch time. It was just me. So there were my challenges. Yes. If it makes sense. So in terms of swapping out the bready stuff for breakfast, for smoothies, swapping out the sandwiches at lunch for salads. Yeah. You know, there were challenges there because I’m not. Not quite. Not the best of cooks or a foodie. So I have to get my head round in prepping up for smoothies and salads. Yeah, I think they were my challenges and you know, there were, you know, where to work through them. But got my head round there and.

And remember, you know, the impulse of prepping stuff up beforehand so I can make this move is facing them when before I go had our salads ready the night before. So by luck. So there were my challenges. I think with family. It was always dinner time. And I felt guilty for derailing dinner plans if the kids wanted pizza or fish and chips at particular nights. Yeah, my wife’s a great cook and she does a lot of home cooked meals. And again, I feel guilty for debating that as well.

Yeah, we kind of kind of worked out a good balance. I think you probably realize for some time that the dinner thing was always holding back, holding you back. And and so so when the kids do want to have a treat of pizza or fish and chips, however, I think subbing that out for a salad was eventually. You know what? When I did get used to making salads, it was quite easy to sub that out.

So initially, and that was a challenge. And I wasn’t prepared to, you know, impact the family time. Bye bye. You know, cooking two separate meals or telling the kids the kind of that. So. So that was pretty the biggest family challenge. Yeah. And then next week we can get head around it. And also kind of plan it in advance so my family knows what she’s going to make. And if I know that the kids want a particular audition, it doesn’t work with my diet yet. Then I can easily sub the alpha for a salad, which is quite easy to make, right?

Darren: Yeah. I think that was the other thing and we were conscious of, wasn’t it, you know you for our Peski Attarian diet as well which. Yes. You know, you remind me it’s just, it’s no eggs, no dairy isn’t it. And I only fish. Yeah. Yeah, yeah. And so so, you know, that was the other area that we had to focus on as well. And, you know, whatever your kind of diet is that you want to follow, that’s completely fine.

The key thing about it is that we needed to make sure that you had the right macronutrients for it, for the outcome that we were trying to achieve. So, you know, we had to make sure that we cut down on the carbohydrates and we, you know, upped the fats, the good fats, and we upped the protein intake as well, which took us a little while, didn’t it, for us to kind of master. But we did get there and I think it worked quite well. I think to touch on your point about, you know, you’re not you’re not cook and your wife is a good cook.

I think one of the key areas that I noticed that worked really well for you. And that was the smoothies in the morning. You know, that was something relatively straightforward that you could do. And I think, obviously, you know, you have traditional Indian food at home as well. I think we were able to kind of adapt that in the diet so that it didn’t become this really challenging, restrictive diet, which I’m not, you know, I’m dead against. And it has to fit in with family life. And I think by and large. We achieved that.

Narinder: Yeah, yeah. Definitely. So it’s just having the sort of the awareness now I know where. Okay, that’s gonna be a carb heavy meal. Maybe I should sub out for something else. And then even sometimes I do have pizza, but then I’m aware of. Okay. I’ve had a large carb intake that meal. Let’s balance things out later on the day.

Darren:  Yeah. Yeah. Which is perfect. That’s absolutely perfect because it means it like I said, you know, it’s not this horribly restrictive diner. Yeah. Become just another layer of added kind of stress that you don’t really need to be with the family. So yeah, I mean that that was really positive. So where you’re at right now in terms of your weight and fitness levels, you know, what have been the biggest changes, would you say, that have changed as a result in your lifestyle?

Narinder: Yeah, so I think over in the six months we’ve worked together, broken as it was, I think I’ve gone from 85 kilograms from last July down to 70 kilograms now. And I feel a lot more energetic, a lot more comfortable in my skin or my clothes, if that makes sense. Yeah. And fitness wise as well. I’ve always seen as I’ve lost the weight and increased the exercise. It’s been, you know, partly to increase my fitness as well.

So I’ve gone from a typical 20 mile bike ride and now to 40 mile bike rides. Yeah. Not necessarily because of the weight loss, but obviously because of,  partly because of the weight loss and partly because we’ve increased my fitness. So over that period yet. So, yeah. So I think I feel better. I look better, I feel more energetic and I’m able to push myself a bit more when it comes to fitness.

Darren: Yeah, I think I think it is pretty incredible, I mean, if their listeners actually knew some of the challenges that you went through, I think it’s pretty incredible that, you know, you didn’t throw the towel in.

Like I said earlier, which you could have done at any point. And, you know, over the last period that we’ve started, we’ve reconnected and worked together. The progress has been quite incredible. And it’s I don’t think we’ve necessarily changed many things. All that’s happened really is we’ve become, I think, more consistent. And the second thing is we’ve got our timing right in terms of our macro nurtures and things like that.

When you’ve increased your mileage on the bike and things like that, and we went into that into a little bit detail, making sure that, you know, you’re the body still does need glycogen that it gets from carbohydrates and making sure that we were timing that correctly so that the body could actually use those carbohydrates and burn them, as opposed to actually only burning what it could store. And then, you know, storing the rest of this fat. So I think that was a real positive approach that we took with us. So in terms of, you know, what’s next? Are you going to carry on? Well, obviously, we can keep continuing to work together on a month by month basis. Now we’ve set another goal. So. So what’s the next goal? Can you share that with the listeners?

Narinder: Yeah. So I’ve kind of got down to the initial goal, you know, lose the weight and get down to 70 kilograms. And I felt it wasn’t too far away from a flat stomach. So our next goal is to trim off to get the last few kilograms off and get that flat stomach. And I think diet and exercise wise, I’m in a good place at the moment and it’s.

Yeah, and if I do drift. When you go on holiday, you’re going all over Christmas, you drift a bit, but at least some are a good standard way if you ever do drift. My central gravity is good, so I can’t gravitate back to that standard again. So. Yeah. Yeah. So I think diet and exercise, I’m, I’m happy where I am. And probably carry on with the same diet. And tonight. Yeah. Trimmed off. Yeah. And then. Then it’s not as if I’ve. Yes. It’s an odd question. It’s not as if this is a forced diet plan. I’m dying to go back to where I used to be though. So it’s almost like saying I don’t have any more plans. I’m happy or am. Yeah. Carry on trimming off and then, you know, just, just naturally just carry on the diet and exercise as it is.

Darren: Yeah. I think that said, you know, we’ve achieved the initial goal gram from 85 down to 70, which if people just stop and reflect and and actually put all bags of sugar together to determine what. Fifteen kilos. Yeah. Fifteen kilos looks like that’s a huge amount, you know, to achieve. But again, I’ll come back to you and I’ll keep banging on the same drum that is you know, your end is now in a place where this is sustainable. And like you’ve just said, you know, this is not something where you’ve achieved and now you’re going to go back to how you were.

You’ve now got the knowledge and understanding to maintain it. And I think as we go forward and work on the flattest stomach, it will just flick into what we call a maintenance stage, particularly around the diet side of things. And like you he said, you know, when you go on holiday, you just go on holiday and do what you would normally do. You know, over a two week period, if you’re away for two weeks is, you know, these days not much damage you can do unless you go crazy and obviously ridiculously over eat and stuff like that.

I just think. Yeah. I just think it’s it’s it’s such a you know, you’ve achieved you’ve achieved so much with all of the challenges. And that’s what I really want to emphasize. You know, this is all achievable, but long term, it’s now sustainable, which is for me personally, it’s really key. It’s amazing to see and I have generally loved working with you. I think it’s been very receptive to, you know, to everything that I suggested. And if there’s ever been any challenges about the stuff that I suggested, we talk through it and we’ve adapted it. So, you know, for me, you are the ideal client, because you’re coachable, you know, you’ve committed to the process and that is something that you want to, you know, you’re committed to doing and achieving the outcomes. So you end up before we kind of finish, what would you say in summary of the five biggest lessons that you’ve learned through working with us?

Narinder:  Yeah, and I think we’ve touched on most of them, but I’ll summarize them. I think for the first one was the protein carb intake, because my mind was totally skewed towards carbs, but before we stopped working. So being self-aware of what I’m eating.

Am I getting the right amount of protein throughout the day? And I’m not getting too crazy on carbs. Yes, so that’s that’s probably point number one, being more focused on exercise and not not making it. The last thing I think about on a Sunday evening yet is hope. The week’s gone now. So there’s that. Better food choices. So things get subbing the crisps up for nuts. You know, to go to you know, if I’m on the run and rather think about meal deals, think about a salad or fish salad. So things over food preparations. So, yeah. I’m not the best of cooks. But with your help, my wife’s help always comes second nature to make a smoothie or to make salad.

Darren:  Awesome.

Narinder: Especially if you’re prepping the food up during the lean greening’s up during the week. So cutting the celery, washing the spinach and having you ever having anything ready. The smoothie is quite simple. We are four, five greens minutes into a blender. It’s done and I’m ready to go, so. Yeah. So food prep. And then the last one is fueling myself correctly for exercise. So especially the longer bike rides. And I think I partly I think half of down to fitness and way and half is down are fueling. I just couldn’t get over it. Doing more than 20 miles on a bike.

And then having, you know, learn from yourself how to feel myself properly. So, you know, having a decent out of carb intake before before bike ride, a guarantee that the supplements in the water and the protein energy bars with me has meant I could get to 40 miles and still 40 miles. I don’t feel as tired as I used to when I did 20 miles a year ago. So that’s made a big difference as well. So, yeah. So the products are quiet things.

Darren: Yeah. That’s amazing. That’s that’s so rewarding for me to hear that, you know, you come out fine. All the points you’ve made are so, so important. You know, the protein in the carb balance that is so classic for us guys to get that, you know, around the wrong way. Focus. You know, you you’ve put focus around it, your food choices, you now where we feed choices, you know, a little bit of preparation around your food, which is really key.

And then the exercise, you know, fueling on exercise. We use a lot of car analogies. To kind of explained it . You know Narinder is a very technical person. And so therefore, you know, in my explanation when I was explaining things to him when I can break it down, it was way easier. I felt any way for Narinder to understand it because he could put the logic behind it, isn’t it?

Narinder: Yeah.

Darren: His logical brain was working. And I think if you’re you know, you understand the person that you’re working with and the way in which their brain works, you can describe and explain it in a way which they understand because often us men. We like to understand the science or the details behind it. You know, just saying to somebody, we need to do this just because. Just do it. It doesn’t always work.

And it’s and it’s a psychological thing, you know, it doesn’t always resonate in the mind. You remember that in times when you are busy or you are running around, so yeah mate. It’s been amazing. Obviously, we’re continuing to work together. And I think our I think it’s incredible what you’ve achieved. So this year. Indeed. You said you had your career and stuff like that, but if people wanted to reach out to you and and, you know, and connect with you on social media, what was the best place to do that?

Narinder: Yeah, among the most places you regularly check my Linkedin, Instagram and Facebook. So just to search my name, Narinder Ruprai and feel free to drop a line.

Darren: Awesome. Ok Narinder. Thank you very much for joining me on the podcast today. And I look forward to our next catch up.

Narinder:  No problem. Likewise.

Darren: Thanks for listening to the Fitter Healthier Dad Podcast. If you enjoy today’s episode, please subscribe. And I would really appreciate if you could leave a review on iTunes all the things mentioned in the episode will be in the show notes and a full transcription is over at fitterhealthierdad.com