All round fitness

January 6, 2017 00:25 AM Joshna Karki


We all know that exercise is good for health but we mostly seem to dwell on the benefits of exercise on our physical health – weight loss/control, and keeping certain health conditions and diseases at bay. But exercise also helps us keep our mental health in check and boosts energy besides keeping us feeling light and active. As someone once said, physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.

Head Coach of The Physique Workshop, a fitness writer, vlogger and public speaker, Sushant Pradhan started working out as he was only 47 kilos and wanted to look ‘normal’. Later, working out became his passion and in achieving his goals, the passion turned into his profession. Pradhan is an IT graduate who wanted to go abroad and complete his master’s degree but in realizing the void in the fitness industry here in his own country, he stayed back in Nepal. Now, Pradhan also runs a YouTube channel with five hundred videos on workout, nutrition, lifestyle, and motivation.

Here, Pradhan talks about the various aspects of fitness and how we can be the best version of ourselves. 

The keys to fitness

Nutrition and diet are the major factors that will help you achieve your fitness goals and bring to fruition the body image you have in mind. When it comes to muscle building, first and foremost, it’s about eating right. The physical outcome is majorly dependent on the diet plan that you follow. Eating right allows you to work harder and quickly get your desired results. 

After paying attention to your diet, you need to look at the quality and type of workout. It’s really necessary to be consistent with your workout. I suggest minimalistic workout even if you are really hard pressed for time on certain days. You might not be able to do extensive workout on all the days you plan to exercise, but that shouldn’t curtail your activity level as well. Remain active and try and squeeze in some form of exercise at least.  

People working out to build muscle should work out with discipline and determination and it is important to be patient. No changes will be seen if we don’t put our muscle through a lot of stress and change takes time. Middle aged and the elderly should also work out. Resistance training is especially good for this group as it helps to slow down the degeneration process.

A glance at Pradhan’s strength building workout 
Squats: Two times more than his body weight
Bench Press: 1.5 times more than his body weight
Dead Lift: 2.5 times more than his body weight

His workout routine and  diet plan 

I work out five days a week and I prefer to do it in the morning. I exercise for about one and half to two hours. I reach the gym at about eight thirty and take my pre-workout drink called Amino Energy of Optimum Nutrition. The drink helps me boost athletic power and endurance. Then, I warm up by doing light versions of the workout that I plan to do throughout the session. I do squats with small squat bars or stretch between warm ups. The warm up gives me time to think about the workout that I have to do and focus on how to start. It also helps me avoid injuries. Post the workout, I do some more stretching to cool down and have my protein shake or a full post-workout meal. 



My workout playlist has a lot of Drake songs. My personal favorite is Ali Bomaye by the Game. I use FitNotes, a workout tracker and journals to keep a log of my workout and diet plans. My diet plan changes all year around. I have to bulk up, maintain myself or go lean according to the demands of the photo shoots.

Presently, I’m going lean and for that I’m following the Ketogenic diet plan. The diet comprises of high protein, high fat, and no carb at all. To bulk up, I have to dial down fat and increase the content of carbohydrate.

On his YouTube channel

Vlogging has been my passion and I especially enjoy making fitness videos. My YouTube channel gives me a brand. It helps my business and helps people recognize me.

Most importantly, it also aids me in reaching out to a greater mass. Doing so, I believe I help people in their fitness journeys as the videos I make allow them to train anywhere. This year, I’ve started working on a series of beginner’s workout titled New Years Resolution Workout that will help you lose weight and tone up which I believe is many fitness enthusiasts’ resolution in 2017. 


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