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AMIT VERMA Welcome to my OFFICIAL FACEBOOK PAGE. Join for learn all about fitness lifestyle.

I will share some simple yet effective fitness tips to help you transform your body.

07/10/2026

You can’t create a different result with the same habits.

The portions.
The snacks.
The weekend meals.
The food choices made from stress, convenience or comfort.

If you keep eating the same way, you’ll keep making it harder to change.

But the answer isn’t starving yourself.
It isn’t endless cardio.
And it isn’t another extreme diet.

You need better structure.

More protein.
Better portions.
Smarter food choices.
A calorie intake that matches your goal.
And consistency you can actually maintain.

The body you want requires habits that support it.

Stop eating according to your current results.
Start eating according to the goal you’re working toward.

DM “TRANSFORM” if you want a personalised diet and workout plan built around your goal.

05/10/2026

Your biggest accomplishment may never be your bench press.

It might be walking into the gym after a long day, low energy and zero motivation to train.

That’s where real discipline is built.

Not during the perfect workout.
Not when motivation is high.
But when you show up anyway.

Every time you keep a promise to yourself, you build more than muscle.

You build discipline.
You build confidence.
You build proof that your standards are stronger than your excuses.

The weights will increase with time.

First, become the person who keeps showing up.

Want a system that keeps you consistent with your training and nutrition?

Comment “SYSTEM” and I’ll send you the details.

And if you’re ready for personalised coaching built around your goal, DM “COACHING”.

02/10/2026

8 HABITS TO TAKE SERIOUSLY IF YOU’RE CHASING A BIG FAT-LOSS GOAL

Losing 20kg in 3 months is an aggressive target and isn’t appropriate for everyone. Your results will depend on your starting weight, calorie needs, activity, health and consistency.

1. STOP MINDLESS LATE-NIGHT SNACKING
You don’t need to stop eating after a specific time to lose fat. But if late-night snacking is adding unnecessary calories, it’s worth controlling.
If you’re genuinely hungry, choose a planned, lower-calorie option such as fruit, Greek yogurt or another high-protein snack.

2. REPEAT SIMPLE MEALS
Food might feel boring sometimes. That’s okay.
Simple, predictable meals make meal prep easier and reduce the chances of ordering high-calorie food because you “have nothing ready.”

3. MOVE EVEN WHEN YOU’RE TIRED
Your workout isn’t your only source of activity.
Add regular walking to your routine. Aim for a daily step target that fits your lifestyle and gradually increase it when possible.

4. LIMIT DEEP-FRIED FOODS
Fried foods can be very calorie-dense because of the added oil.
Choose grilled, baked, boiled or air-fried options more often to make calorie control easier.

5. STOP TURNING EVERY WEEKEND INTO A CHEAT WEEKEND
You can eat foods you enjoy and still lose fat.
The problem is when one relaxed meal turns into an entire weekend of overeating.
Enjoy your favourite foods, but keep your overall calorie intake under control.

6. CUT BACK ON SUGARY DRINKS
Soft drinks, sweetened juices, energy drinks and cocktails can add a lot of calories without making you feel very full.
Make water, zero-sugar drinks, unsweetened tea or coffee your regular choices.

7. AVOID INACTIVE MORNINGS
You don’t need to “wake up your metabolism” with a special morning workout.
But starting your day with a walk or some movement can help you increase daily activity and build a consistent routine.

8. CLEAN UP YOUR SOCIAL MEDIA FEED
If your feed constantly shows pizza, burgers and desserts, cravings can become harder to manage.
Follow fitness, nutrition and healthy recipe accounts that support the habits you’re trying to build.

Big fat-loss goals require more than motivation.

Calorie

30/09/2026

Training is the stimulus.

But your results are built by what you do outside the gym too.

What you eat.
How you recover.
How well you sleep.
How active you stay.
The choices you make when nobody is watching.

The gym gives your body a reason to change.

Your nutrition, recovery and consistency determine how well it does.

Train hard. Recover properly. Eat with purpose. Stay consistent.

The 1 hour matters.
The other 23 matter too.

Save this as a reminder.

29/09/2026

OCTOBER 30-DAY FITNESS & WEIGHT-LOSS PROGRAM

Registration is now open.

GROUP CLASS — ₹5,000
PERSONAL COACHING — ₹10,000
BELLY BLAST PLAN — ₹15,000
VIP PLAN — ₹30,000

Ready to get serious about your fitness, fat loss and transformation?

Get started with Coach Amit Verma | FITBYAMIT

WhatsApp/Call: 9815718000
Instagram: Amit Verma | Fitness Coach
Email: [email protected]

DM “OCTOBER” for details and registration.

28/09/2026

Your goal is serious.
Your discipline needs to be too.

You can train hard, show up every day and still struggle to change your body if your nutrition changes with your mood, your schedule or your weekends.

The gym might take one hour.

What you do with the other 23 hours matters too.

Planning your meals.
Controlling your portions.
Getting enough protein.
Staying consistent when motivation disappears.

That’s where discipline is built.

Train hard. Eat with purpose. Stay consistent.

If you’re tired of guessing what to eat, how to train and whether your plan is actually working, DM me “COACHING”.

I’ll show you how my personal coaching can give you a clear training and nutrition structure built around your goal.

Stop guessing. Start following a plan.

27/09/2026

10 RULES I’D FOLLOW TO LOSE 20KG IN 3 MONTHS

Losing 20kg in 3 months is an aggressive target and isn’t appropriate for everyone. Your rate of weight loss should depend on your starting weight, health, activity and individual calorie needs.

If fat loss is the goal, these are the habits I’d focus on:

1. Stay in a Calorie Deficit
Fat loss requires consistently eating fewer calories than you burn. Build your meals around filling, nutrient-dense foods and plenty of vegetables.

2. Eat Plenty of Protein
Eggs, chicken, fish, paneer, dal, beans, Greek yogurt and curd can help you hit your protein target while supporting muscle during fat loss.

3. Make Water Your Main Drink
Aim for adequate hydration throughout the day. Keep sugary drinks and high-calorie beverages to a minimum.

4. Keep High-Calorie Snacks Under Control
You don’t need to completely ban your favourite foods. Just understand their calories and keep portions controlled.

5. Aim for 8,000–10,000 Steps Daily
Walking is simple, sustainable and an easy way to increase your daily activity.

6. Strength Train 3–4 Times a Week
Prioritise resistance training to build or maintain muscle while losing body fat.

7. Use Intermittent Fasting Only If It Helps You
16:8 can work for some people because it makes eating within a calorie target easier. You don’t need OMAD or extreme fasting to lose fat.

8. Build Your Meals Around Indian Foods
Think eggs, oats, roti, rice, dal, rajma, chicken, fish, paneer, curd, vegetables and fruit.

You don’t need an imported “diet food” to get lean.

9. Plan Your Meals Before You Get Hungry
Knowing what you’re eating makes it much easier to stay consistent and avoid random high-calorie choices.

10. Track More Than Your Weight
Take progress photos, waist measurements and note how your clothes fit and how your strength changes.

Your weight can fluctuate from day to day.

Look at the trend, not one weigh-in.

No detox tea.
No magic food.
No extreme restriction.

Calorie control + protein + training + daily movement + consistency.

That’s what makes fat loss work.

26/09/2026

Your goal is serious.
Your habits need to match it.

You can train hard, show up consistently and still struggle to change your body if your nutrition changes with your mood, schedule or weekends.

The gym is only one part of the day.

Discipline is what you do when nobody is watching.

It’s controlling the extra bites.
Planning your meals.
Hitting your protein.
Staying consistent when motivation disappears.

Training builds the body.

Your daily choices reveal it.

Save this as a reminder.

25/09/2026

1500 CALORIES | 150G PROTEIN

A simple Indian-style example day for fat loss.

BREAKFAST — Choose 1

~300–350 kcal | 30–35g protein

1. Egg Bhurji + Roti
• 2 whole eggs + 3 egg whites
• Mixed vegetables
• 1 small roti

2. Paneer & Egg Bowl
• 100g low-fat paneer
• 2 egg whites + 1 whole egg
• Cucumber + tomato

3. Greek Yogurt Bowl
• 250g low-fat Greek yogurt/strained curd
• 1 tbsp chia seeds
• Small amount of peanut butter
• 1 small apple

4. Chicken Wrap
• 100g grilled chicken breast
• 1 small whole-wheat roti/wrap
• Lettuce + cucumber + tomato
• 1 tbsp Greek yogurt as dressing

LUNCH — Choose 1

~450–550 kcal | 40–50g protein

1. Chicken Rice Bowl
• 150g grilled chicken breast
• 1 cup cooked basmati rice
• Mixed vegetables

2. Fish + Potatoes
• 180–200g grilled fish
• 150g boiled potatoes
• Large salad

3. Rajma/Chana + Protein
• 1 cup cooked rajma or chana
• 100–150g grilled chicken/fish
• Vegetable sabzi

4. Chicken Stir-Fry
• 150g grilled chicken breast
• 2–3 cups cooked vegetables
• 1 tsp oil
• 1 small roti or a small serving of rice

SNACK — Choose 1

~150–250 kcal | 15–25g protein

• 2 boiled eggs + cucumber
• 200g Greek yogurt/strained curd
• 100g low-fat paneer
• Roasted chana + 1 boiled egg

DINNER — Choose 1

~350–450 kcal | 35–45g protein

1. Chicken + Vegetables
• 180–200g grilled chicken
• Large serving of vegetables/salad

2. Fish Curry
• 180–200g fish
• Light tomato-based curry
• Mixed vegetables

3. Egg Omelette
• 2 whole eggs + 4 egg whites
• Mixed vegetables
• 1 small roti

4. Moong Dal Chilla + Paneer
• 2 small moong dal chillas
• 100g low-fat paneer
• Mint chutney + salad

KEEP IT SIMPLE

You don’t need a completely different diet every day.

Build most meals around:

Protein + vegetables + controlled portions of carbs + sensible fats.

Choose foods you enjoy, weigh your portions and keep your overall calories and protein aligned with your goal.

Important: 1,500 calories may be appropriate for some people and too low for others. Your calorie target should be based on your body size, activity, training and goal.

Consisten

24/09/2026

YOU VS YOU.
Want a personalised fat-loss diet + workout plan?

DM “TRANSFORM”.

Address

Mandi Gobindgarh
147301

Telephone

+919815718000

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