Name: Yatinder Singh
Age: 34 (25th Dec, 1984)
Weight: 90 kgs
Achievements: Mr. India 2016, Mr. World 2015 (silver medallist)
What made you take up fitness seriously?
I was bullied in school for being underweight. Few of my friends used to mock me for my looks while staying in hostel. This made me to take up fitness very seriously and I began working out very early in my life.
What keeps you motivated?
People’s love and faith inspires me. I want to go around and share my learning of past 20 years with the youth and inspire them to adopt a healthy lifestyle.
Who are your role models / Whom do you look up to?
My idol, my inspiration.. My grandfather, Ch. Hukum Singh
What is your current workout program?
I train twice a day :
2 hours in the morning, which is a mix of cardio and some weight training.
2 hours of hard core workout (strength training) in the evening.
Apart from that I attend few stretching classes over weekends
What diet do you follow while training?
My diet is in the ratio 50:35:15 for Protein:Carbs:Fat
For Protein(50%), it’s mainly fish, chicken, eggs, pulses, whey and so on.
Carbs(35%), consists of sweet potatoes, rice, oats, broccoli, etc
Good Fats(15%), coconut oil, fish oil, flaxseed oil, etc.
What is your favorite food and your cheat meal?
Milk (my favorite food)
Desserts: home made kheer and cake is my favorite
What supplements have you used and which ones do you find the best?
All of this from Tejaswa sports and nutrition, something which I blindly trust and helps me get the best results.
What are your favourite workout songs?
Punjabi music, those beats helps me pump stronger.
What are your long term plans in terms of fitness / career in fitness?
Travel across the country to spread the right knowledge and awareness amongst my fellow countrymen especially the youth to adopt a healthy lifestyle and contribute to building a nation that is fit and healthy.
What are some diet and workout tips you would like to give our readers?
Few of recommendations that one can easily include in day to day lifestyle :
You must not blindly follow diets with fancy names like keto, paleo, intermittent fasting, carb cycling and so on. Everyone’s body is programmed to react differently to same kind of food, so there can’t be one magic formulae to get things working. Most importantly one needs to understand his body first. Stick to the basics like: Don’t watch TV or mobile while having food.
Keep a tab of macros (protein, fat carbs) & micros(vitamins, minerals)
Drink plenty of water, at least 3 litres of it.
Do some physical activity that makes you sweat – at least 150 minutes per week.
What is one fitness advice you would like to give every beginner?
Never ever think of shortcuts to success, because there ain’t any. The major ingredients for making a champion are :Hard Work, dedication, devotion, sacrifice
Are you offering training/nutrition programs?
Me and my team are currently involved with hundreds of clients for online transformation program across the world. In this transformation journey, one gets guidance with structured diet chart, scientifically designed workout chart and a chance to interact personally with me to answer his individual queries and clear the doubts if any.
For that one can drop me a mail at Yatin@otwogym.com.
Apart from that I regularly share tips on my social media pages. The links for the same are :
I’m all eager to connect and share the knowledge I have gained over the years.