Watch Kannada Interview: Diet is the secret for six-packs, says the celebrity trainer Srinivas Gowda

Author: Rajkumar Neelappa

Full-Length Kannada Interview with the Sandalwood celebrity trainer – Sreenivas Gowda.

Physeek Cafe presents an interview with the Kannada Celebrity Trainer Srinivas Gowda. The team visited his Gym Muscle360 in Banashankari, Bangalore. The honest Kannada to English translation of this interview is below.

As a celebrity trainer, how did you start your fitness journey?

As a growing kid, I was always interested in working out in gyms. After completing my high school immediately, I decided to go to the gym training back in 1999. I worked out for five years before I became a trainer.

After some struggle, I joined Anil’s Gym. At the same time, working in the Dayanand Sagar college, I transformed around 16 – 17 people into getting six-packs. Only after that, I started getting celebrities as trainees. My first celebrity trainee is Chandru. Since then, I have been growing as a trainer, and I have reached this stage today.

How important is a mental commitment to get a six-packs body?

For six-packs, you have to undergo mental struggle. This mental struggle is much more than physical exercise or diet.  

Controlling the temptations for tasty food is very difficult. What I must say is that diet is the most crucial factor in this regime. Getting a six-packs body is impossible without following a strict diet. 

How fast can one get a six-packs body?

It depends on the individual’s genes. For a healthy person, we can train a person two times a day. If he follows a strict diet regime, the person’s body will start responding depending on his genes. If everything works out well, a person can get his desired six-packs within 35 to 40 days. But we usually keep a window of 90 days of training.   

Should one use supplements or follow a natural diet?

I would say that one should follow a natural diet. It would be best if you do not go for steroids, as it is strictly for competitive bodybuilding. 

For fitness, there is no substitute for hard work. If you don’t want to work hard, you can’t be fit.

Is there any formula in diet and workout?

A majority of 80% is the only diet. As a trainer, we can help you achieve that 20% through workouts. And that is possible only if a student gives 100% of his best in the gym. Most importantly, one should show up in the gym regularly.

I must say that trainers can’t be with the students all day long. One should take full responsibility to follow the laid down diet regime.  

How do you help celebrities with short deadlines to achieve their fitness goals?

For a trainer, if you are a celebrity or not, everyone is the same. If you are a celebrity, you should maintain good fitness to achieve results with short deadlines.

I am an average person. I don’t want to go to the gym, and I don’t want to run or even do the workout. What do you advise me to maintain normal health and fitness?  

It depends on your weight. If you have an ideal weight, you should eat healthy meals. If you are obese, you should do physical activities like walking or running and a good diet.

Is your training the same for both men and women?

Women may have various health problems like PCOD, PCOS, irregularities in their thyroid, and menstrual cycle. We recommend for a health checkup and then start training for women.  

In terms of training, there is no much difference. Women have to do the same exercises with fewer weights, counts, and intensity.  

What is best for bodybuilding? Veg or Non-veg?

Both. Again, it depends on genes. Non-Vegetarians have many options like chicken, fish, eggs, and vegetables. They are all rich in proteins. Vegetarians have to rely heavily on protein shakes.   

What is your view on external motivation?

It is wrong to see someone and trying to become like them. Also, seeing YouTube and doing exercise can be misleading because that doesn’t explain the complete routine. It would be best to get a trainer, get the medical test done, and take suggestions from experts on the supplements. Some supplements are a danger for the body if one has high blood pressure. Also, some diet can put one at risk in case of diabetes.

Do you have any challenging students?

Yes. I had a student who had post-pregnancy diabetes. I usually take advice from one of my students, Nitin. He is a medical student and helps in making medical reports.  

In the case of women, hormonal changes appear when they gain weight or lose it. It is very natural. But, it is always best to consult a Doctor. Trainers cannot replace Doctors.  

Do you refer to any website or use any apps for training?

No, whatever I have learned is through my trainers. Trainers should share knowledge selflessly. Only then will it be fruitful.

Alternatively, even students should show an interest in learning. Only when the trainer and a student work together it is possible to achieve the results.

I appreciate my trainer, Shaman Shetty. Even though there is a language barrier between us, he is kind enough to explain clearly by giving suitable examples. I have never seen such a good trainer in my career.

Why do people join the gym and leave it in a brief period?

People joining the gym and leaving it is genuinely personal. There can be many reasons for that.  

I have observed that people will have work pressure. Family at home may not be in a position to prepare the necessary food to support the training.  

There could be health problems, as well.

More than that, in this busy schedule, people tend to eat outside regularly. To achieve the six-packs goal, one should always eat home-cooked food.  

I, along with my trainers and assistants, have helped many to achieve this goal. And we know very well that diet is the most important thing. And this is only possible if there is support from their home, right from the kitchen to the gym workouts.

Can you name some of the celebrities you have trained? 

Yes, of course. I have trained Rakshith Shetty, Rachitha Ram, Dhananjay, Anish, Rakesh Adiga, and close to 40 to 50 people. I have taught many celebrities appearing in television and movies.  

For example, I have trained Sonu Gowda in his weight loss. He got a ligament tear, and I have helped him through regular physiotherapy. Physiotherapy students from Dayananda Sagar college Fm tv and Movies. Weight loss Sonu Gowda. Sonu Gowda got a ligament injury. Dayanand Sagar physio student has helped me to treat my students for ligament tear. 

I want to stress that one should never neglect injuries; they are essential. 

Can you tell me more about gym injuries?

One should always avoid gym injuries. Especially for celebrities, I don’t recommend heavy weight training. That is the main reason for gym injuries. In my gym, we don’t train on deadlifts, dumbbell pullovers as they are risky. 

In Bangalore, what do you suggest for the IT crowd?    

Eating junk food once a week is good. We should not eat more often. If you want to be fit, then you should do it yourself. Nobody else can do it on your behalf.    

If you have bad habits like smoking or drinking, being fit or building six-packs is not possible. For this reason, we make blood report compulsory in our gym. Even if the report shows borderline numbers, we feel that following an extreme regime is risky.

According to you, there should be no cheat days?

Everyone cheats. The trainer will know it. If the student goes cheating more frequently, he will not achieve results, and students should not blame the gym.  

What are your work timings?

I start working at 5:45 AM and stay until 8:00 PM. When I get some free time, I take a rest at my desk.  

Can you talk about kids’ fitness?

I don’t train kids. I believe that kids should get involved in different physical activities like gymnastics, kickboxing, cycling, jumping, swimming, etc. 

When I was young, I used to cycle and deliver daily newspapers to around 80 houses. After that, I will go to the gym. Lifestyle has changed these days. 

What is the importance of proteins in bodybuilding?

It depends on the individuals’ weight. It is essential to know how much protein is there in the chicken. It is also necessary to know when to have carbohydrates or fibres.  

We can easily explain to people in the city about proteins and food quantity. When we train people from a rural background, we estimate food to consume.

As per dieticians, we need a calorie machine in every house. That is why food estimates based on one’s weight will help.  

After following a strict regime, we stop and lose our gains.

Diet is vital. If you eat, you will bloat. It depends on body type. In my case, I was 67. Now I ate more, and I became fat. It is that simple.

How about muscle texture after you stop working out?

Muscles have something called muscle memory and maturity. The texture may go away, but you can always bring it back quickly once you build it.  

People question me when some of my students achieve six-packs within 90 days, and others don’t. People who get results would have already spent two years of exercising, and they possess both muscle memory and maturity. It is easier for them to achieve results compared to someone who never exercised.  

More importantly, it is dependent on how your body responds to the exercise and the diet you follow.  

It is good to see that more and more people are becoming health conscious these days.

What do you suggest? Imported protein powder or local?

Anything is fine. We should be aware that there are duplicate protein powders available in the online market. It is best to take the protein powder from your trainer if you trust them. 

The possible side-effects of duplicate or low-quality protein powders can be severe rashes and indigestion.  

You may end up spending more money on treating skin rashes than spending on a good quality protein powder.

Is it required to drink six litres of water when taking protein supplements?

Yes, it is compulsory. The protein supplements will help you to recover and build muscles, and you will excrete the remains. If you don’t drink enough water, you may not excrete the waste and cause kidney stones. Apart from this, nothing else will happen.

How much should we sleep?

Eat sleep and workout. This statement is the golden rule. One should sleep for a minimum of 7 to 8 hours every night. If you don’t sleep well, you can’t work out. Digestion will be affected. 

These days, people work in night shifts, altering their natural body cycle. This imbalance is risky and may cause a cardio attack.

How do you train on the chest, biceps, and how do you divide them in a week?

There are many types of variations. For example, drop set, superset, athletic set, compound set, isolate sets. It is different every day and every week. On the same day, if you are working out two times, we suggest other workouts. It would be best if you kept changing so that the body doesn’t get used to it.

My trainer Shaman Shetty taught me this. The body should get variations.

Please tell us about your gym – Muscle360.

This gym is my dream. I was working as a trainer with Anil. After an unfortunate incident, Anil died, and I was in shock.  

A lot of people have helped me build this gym. My friends like Sushil, Sudheendra, Sachin, Dhananjay, Shivu, Ashwin, and many others have helped me. In reality, I didn’t have money.

This gym has fulfilled my only dream. The opening was a grand affair with some of the celebrities attending it.  

From here on, I will do my job of training people and nothing else. People do comment about me that a trainer should look like a bodybuilder. I admit that I am busy. I get up early. I find it difficult to follow the diet.  

I do not want to reveal this. One day I will look like a bodybuilder. (Smile)

How many trainers do you have in the gym?

All of my students are my trainers. I am nothing without them.  

I want to highlight some of the problems our trainers face every day.  Students come to the gym without brushing their teeth or taking a bath. I kindly request everyone to go to the gym clean and neat. Don’t cause problems for others.  

Sometimes students blame trainers for not giving enough attention, while the trainers will be supporting another student. Students should adjust because trainers are doing their job.

Do you have any message to our Physeek audience?

I want to say that Physeek is doing a good job. The knowledge that they are gathering is beneficial. Some people will learn by doing it, and some will know seeing such videos.  

All the best!

Watch: Runner’s high – Interview with Navneeth GuruJagadeesha

Full-length interview of Ultra-Marathon runner Navneeth GuruJagadeesha.

Marathon running is a sport that requires a lot of strength and endurance. The Physeek Café host, Vijay, interviews Navneeth GuruJagadeesha, an Ultra Marathon running expert from Bangalore.

Not many people know entirely about Marathon. Can you talk about the Marathon running? The definition and your journey?

A marathon run is running for a distance of 42.2 km. The origin of it is from Greece. A person named Pheidippides ran from Marathon to Athens, and the total distance covered is now the standard Marathon distance. To be very specific, it is 42.195 km. 21.1 km is a half Marathon. And anything beyond 42.2 km is called an ultra marathon. The Ultra Marathon run can go until 100 miles or 160 Kms. Other runs are like a 24-hour run, 48-hour run, and 2000 km run at one stretch.

I was always into fitness. I joined the corporate world, and I was working in night shifts. Because of this, my body cycle changed and made me very lazy. I wanted to be active and started walking, jogging, and running for about 20 mins every day. This practice not only made me fit but also improved my job performance. I was doing this only for my fitness.

When we start something and make it a routine, life gets better overall.

I started writing down my routine every day and today is the 2,355th day of my fitness regime.

Did you think you will become an ultra-marathon runner?

Khardung La run in 2019

It is not easy to become an ultra-marathon runner. For this and anything else, you need a team and good support. It would be best if you started from a small benchmark.

I was thinking of doing a 5 km or 10 km run, which was huge. If I turn back and see that I have run 110 Kms in Malnad, 72 Kms in Khardung la, it creates chills in my spine. It looks scary, looking back on the training that I did all along.

I first did 5 km, 10k, then 21 km and 42 km runs. Then I thought to myself, why not 50 km run?

One crucial thing in my journey was my consistency, discipline, dedication, and systematic training plan. My group followed the right training, good nutrition, and well-planned recovery routines.

Initially, there was no clue that such a distance is even possible.

Now, yes, we have done it.

It happened.

How does your body recover from such a massive impact of running long distance?

When you feel like you are hitting a point of injuring yourself, you should stop. It would be best if you do not try to accomplish something too soon, too early. When you start fresh, run how much you can and increase incrementally, not more than 10% per week. First 4-6 weeks, keep it very simple. Have a training plan. Talk to a coach.

For recovery, there is a simple formula called RICE – Use Rest, Icing, compression, and Elevation to treat soreness.

Stretching is very important to avoid injuries. There are various recovery tools available, like foam rollers.

I stress that the mother of all training is strength training. Look out for your weak points and do strength training in those areas.

Is there an organization or body which governs Marathon running?

In Bangalore, there is a Bengaluru Runners Group on Facebook, and plenty of other groups. We have our group called Run machines of Sutra. It is a non-commercial group with around 125 runners.

There are plenty of coaches online, and you have to lookout someone. You will generally get a lot of good support from the coaches and groups.

You have already achieved a lot. Do you have any other goals?

Until now, I have run for 12 hours and 18 hours. Malnad was 110 km run, and the route was pretty challenging. I wanted to do more than 100 km within 12 hours in a stadium. Due to COVID19, I couldn’t do it.

I also want to do the Ironman challenge: 42.2 km running, 180 km of cycling, and 3.9 km of swimming.

Can you talk about your diet?

When it comes to the diet, no one size fits all. For bodybuilding, you should consume more proteins. But for running, you should have more carbohydrates. If you cut short the carbs, you cannot run. Avoid oily foods, eat lots of fruits, boiled vegetables, and drink plenty of water.

Banana and citric fruits like lemon and orange play a huge role in running.

At one point, I used to eat 12 eggs every day. I used to have five meals with 2 hours interval. Later I realized, I don’t need so much for my training. The food you consume for a 10 km run is different from the longer distances.

Is there any app/website you use?

In our group, we use the Garmin watch. Apart from that, there are friendly apps like Strava, Nike running. In my personal opinion, Strava is very good.

How do you train your mind amid stress related to work, family, and everything around you?

The mind is the culprit, which quits much earlier than your body. If your body reaches the quitting point while running, you will go unconscious and fall. The mind plays a lot of tricks with you. It’s not just the run; preparation for the run needs mental preparation as well. You should hydrate well and get an adequate amount of rest. Only then will you perform well. What is the point if you don’t enjoy the run?

Always you have to remind yourself that you are capable, you want to do it, and you have been waiting to do it. The passion should be bombarding inside you.

While running, you will get ankle pain, and sometimes heart rate goes up to 200 beats per minute. You have to tell yourself to stay composed. Then you will realize that all the pain you had disappears.

After you finish half the distance, you start feeling good. You get more motivation as you progress.

Sometimes you have to remind yourself of your best performance. For me, I will look back to Khardung La and remind myself – if I can do that, I can do this.

You should ask yourself – why are you doing this? If you can answer this question, then you have the passion and love for the sport. It will take you to success.

The mind lies; don’t give in to it.

Is there something called Runners high?

It is a different feeling. If we had spoken after my run, it would be completely different. You will be in an elevated sense of being. That trains you to take hits of life very gracefully.

I did not want to voice this out, but I lost my sister four months ago and my Dad 21 days ago. I may not be in a position to take this interview at this stage. If I am here, it is because of this sport. It beats you to your knees.

At Khardung La, at 17500 ft, I remember that it was snowing. I had altitude sickness. I was on my knees. The army personnel told me that I should take an ambulance, quit this, and go home. I will not survive.

If I survived there, then now I can do anything.

About the Marathon Runner

Navneeth GuruJagadeesha

Navneeth is an Ultra-Marathon runner from Bangalore, who has big dreams.


Navneeth’s Medals

1. Malnad Ultra 110K 2019 : 110.08 km : 17hr:50m:26s

2. Khardung La Challenge 2019 : 72 km : 10hr:06m:05s

3.80K Ultra Marathon : Personal Best : 83.44 km : 10hr

4. 50k Ultra Marathon : 6 times :Personal Best 4hr 34m 52s

5. Full Marathon : 25 times : Personal Best 3hr 25m 27s

6. Half Marathon: 50+ times : Personal Best : 1hr 36m

7. Covid Relief Charity 2020 : 21 days – 21 half marathon

8. Numerous 10k : Personal best: 42m 34s (TCS World 10k)

9.Numerous 5K :Personal Best : 19m 37s

10. Bangalore to Mysore Relay

Coffee – Love or hate?

Author: Meghana S Nair

Who doesn’t enjoy a cup of coffee in the morning? Or at midday? Or in the middle of the night? Coffee has spread around the world to become one of the most consumed drinks in the world. It is considered a breakfast drink and many people reach for a cup of coffee immediately after raising. They claim that they are not fully awake until they’ve had their morning cup of coffee because of it’s well known stimulating properties and its ability to provide an energy boost. Whereas some people drink coffee every day to enjoy its unique flavor notes and its rich aroma.

For years, doctors warned people to avoid coffee saying it causes a lot of health issues from stunting your growth to causing heart diseases and cancer. But recent research indicates that coffee may not be so bad after all and even the World Health Organization (WHO) has taken coffee off the possible carcinogen list. And there’s increasing evidence that coffee might be good for you.

Coffee contains several useful nutrients that can benefit our body in many ways, including vitamin B2, magnesium, potassium and antioxidants. Coffee also contains polyphenols, a type of antioxidant which can help rid the body of free radicals, a type of waste product that the body naturally produces as a result of certain processes, they are toxic and may cause inflammation. Antioxidants are also known to fight the oxidative damage that can cause cancer and some studies have found a lower risk of colon, uterine and liver cancer among coffee drinkers.

Coffee decreases your insulin sensitivity and impairs glucose tolerance, therefore reduces your risk of type 2 diabetes. It keeps the blood vessels flexible and healthy, reducing the risk of developing cardiovascular diseases like a heart attack or stroke.

How does coffee enhance our mood?

It is widely known that coffee mainly contains caffeine – a natural stimulant. Some studies have associated caffeine consumption with positive effects on the brain. It acts as a central nervous stimulant, by blocking the neurotransmitter adenosine’s receptors, increasing excitability in the brain that people feel more alert and energetic. It was shown to improve mental performance on a range of different tasks where people feel more productive. More recent research found that consuming caffeine may boost long term memory.

Caffeine is quickly absorbed from the gut into the bloodstream and it travels to the liver from there, where it is broken down into compounds that can affect the function of various organs, but its main effect is on the brain. Caffeine reaches peak levels in the body about an hour after consumption but you may continue to feel these stimulating effects for up to six hours.

When the adenosine levels build up in your body over the day, you will feel more tired and want to go to sleep. Caffeine functions by blocking the effects of adenosine, connecting to the receptors in the brain without activating them. In turn, leading to reduced tiredness and increase in blood adrenaline levels, this immediately stimulates the brain and promotes a state of arousal, alertness, and focus. Since it mainly affects your brain, caffeine is often referred to as a psychoactive drug.

What does overconsumption of coffee do to your body?

No one food or drink will make or break your long-term health but it is important to note that coffee intake is just one of many factors that can affect your health as it contains a psychoactive drug named caffeine. Caffeine crosses the blood-brain barrier acting as a stimulant by activating the central nervous system. However, ingesting caffeine in high doses may lead to more harmful effects on health.

Caffeine is an important feature of coffee but coffee does not equal caffeine as it also contains water, antioxidants, and many other compounds. The average caffeine content of 40mg per 100 grams or 94.8 mg per cup is present making coffee as one of the most popular ways to consume caffeine. There are different ways of drinking it which makes it difficult to determine exactly how coffee affects a person and which components have which benefits and risks. A person who wishes to derive health benefits from coffee should not exceed the recommended moderate intake of three to four cups per day and try to monitor the ingredients they add, such as sugar, cream, or flavorings, as these may not be healthy. But pregnant women, children, people with high cholesterol or caffeine sensitivity, are advised to pay attention to coffee drinking.

The effects of caffeine on the mind and body also differ between people. Some people are sensitive to caffeine, while others can drink many cups per day without any side effects. Not all people metabolize caffeine at the same speed. How fast you metabolize caffeine will impact how you’re affected by the caffeine. The slow metabolizers of caffeine get jitters, heart palpitations, and feel wired for up to 9 hours after having a coffee. The other half of the fast metabolizers of caffeine get energy, increased alertness and are back to normal a few hours later. It all depends on your body’s amazing ability to adapt to long-term caffeine use.

The way caffeine stimulates the brain, boosts energy, improve metabolism, mental performance, elevate cortisol levels (your stress hormone) usually decrease with long-term caffeine use. But if you frequently have half a dozen cups or more, you could be setting yourself up for some serious health complications which are mentioned below;

1. Anxiety

Caffeine is known to increase alertness. However, at higher doses, these effects may become more pronounced, leading to anxiety and nervousness, especially among people with panic disorder or social anxiety disorder.

2. Insomnia

Caffeine’s ability to help people stay awake is one of its most prized qualities. It can help you stay awake during the day, but it may negatively impact your sleep quality and quantity. On the other hand, too much caffeine can make it difficult to get enough restorative sleep leading to insomnia.

3. Digestive issues

The caffeine within coffee may have a laxative effect as it induces bile production which in turn increases bowel movements. Many people find that a morning cup of coffee helps get their bowels moving. Given this effect, the high doses of caffeine can increase peristalsis, the contractions that move food through your digestive tract which may lead to loose stools or even diarrhea in some people.

4. Addiction

Caffeine triggers certain brain chemicals which stimulate pleasant sensations that cause it to become a source of comfort on a regular basis, similar to the way cocaine and it may lead to psychological or physical dependency, especially at high dosages. Despite all of caffeine’s health benefits, there’s no denying that it may become habit-forming. But habit is not the same as addiction. The World Health Organization has stated that there is no evidence to suggest that caffeine use has comparable physical and social consequences of addiction.

5. Withdrawal symptoms

When people abstain from caffeine consumption, they experience withdrawal symptoms like headache, reduced alertness, fatigue and irritability in some regular caffeine consumers but these are generally not severe and of short duration. However, the symptoms of caffeine withdrawal can be avoided altogether if caffeine intake is decreased progressively.


For billions of people around the planet, coffee is fuel for the daily grind. People should be mindful that they are consuming a psychoactive substance when they use caffeine. If you use a lot of caffeine, drinking the equivalent of more than three cups of tea or coffee per day can directly affect your health whereas lowering your intake is worth considering. Because it all comes down to drinking in moderation while monitoring the effect on your body.

Caffeine is unlikely to produce harmful effects in most people and reactions to the stimulant like caffeine depends on individual factors such as genetics and accompanying lifestyle choices. But if you are pregnant or breastfeeding, the rules are different so it’s important to check with your obstetrician before adding caffeine into your diet.

The best approach is to gradually taper your caffeine consumption. Doing this lowers your dependence gradually while minimizing the negative effects of withdrawal. You should know your own limit or tolerance to caffeine and adjust accordingly. The bottom line is moderation is the key. And sipping coffee in reasonable amounts just might be one of the healthiest things you can do.

Watch: Dealing with the Mind – Dr. Guru Prasad, Assistant Professor, Psychiatry

Author: Deepa Natarajan

Be it the high standard of living which compels us to take on demanding jobs or the never-ending traffic jams on the roads leading to our offices, we have to admit that we live in stressful times. Add to it the recent pandemic of covid-19 that has turned our lives topsy-turvy and we are compelled to think if our ancestors lived in a much better world. Although we cannot avoid the bitter realities of life, there are certain simple steps that we can take to become happier and healthier beings. This includes looking after our mental health as much as a physical one, believes professor Dr. Guru Prasad, who has worked at the prestigious NIMHANS, Bengaluru, and is now an assistant professor at Bangalore Medical College. 

Just like nutritious food is important for our bodies, the mind also needs nourishing thoughts, notes the psychiatrist in an interview with Physeek Cafe. “Mind cannot be seen by anyone but it’s the most important part of our body and is strongly connected to all the five senses,” he says.

Watch on as Dr. Guru Prasad speaks extensively on important factors that rule the lives of a majority of people today like stress and depression and helps you take care of your body, mind and soul.

About the Doctor

Asst. Prof. Dr. Guru Prasad

Department of Psychiatry,

Bangalore Medical College and Research Institute, Bangalore


  • Junior Resident in Dept. of Psychiatry, National Institute of Mental Health And Neuro Sciences (NIMHANS) from 2007 to 2010
  • Resident intern from 2004 to 2005 at Mysore Medical College, Mysore.


  1. Prasad CG, Babu GN, Chandra PS, Chaturvedi SK, Chitrachanchala mental health themes in kannada cinema. International Review of Psychiatry. 2009 Jun; 21(3):229-233.

Clinical experience

  •  Currently working as an assistant professor, Dept of Psychiatry, Bangalore medical college and Research Institute, Bangalore 

Watch Kannada Interview: Gym workout tips by Sandalwood actor – Anjan

Author: Rajkumar Neelappa

Full length interview with Anjan – Kannada Actor

Physeek Cafe presents its first interview in Kannada with Sandalwood actor Anjan. The actor has over 15 years of experience in Gym training and he always keeps himself fit so that he is presentable in front of the camera.

The actor speaks about the necessity of fitness for movie heroes, different phases of the bodybuilding, and how actors manage to do workouts during their busy schedules. He shares his personal experience with Kannada Superstar Darshan. He has a big heart to help a disabled kid exercise to improve his coordination.

He speaks the truth about the usage of steroids in bodybuilding, and it’s side effects. He emphasizes the importance of safe workouts to avoid injuries.

About the fitness expert


Anjan started his fitness journey in the year 2000. At the same time, he also started as a junior artist in the Kannada movie industry.

He cherishes his best friends, especially BC Anil Kumar, whom he met him first in the Gym. Anil has helped him throughout his journey, right from filling petrol to buying clothes for his public appearances.

Apart from his friends, he credits his flexibility, talent, and success to his Gym Master.

Anjan has worked as an Anchor on a TV channel. He has acted in over 5 to 6 TV serials. His prominent appearances are in villain characters in 3 movies – Yaksha, Gubbi, and Chiru. He had always dreamt of becoming a Hero and has come a long way before started acting in 2016. He is awaiting releases of his movies like Dhamki, Nidhanavagi Chalisi, Vajrasthra, and he has begun shooting for a Movie named after himself – Anjan.

Health-consciousness and positive habits for a healthier lifestyle

We are just 3 months away from 2021. And soon it’ll be that time of the year when being fit and healthy will be on everyone’s resolutions list.

If you’re looking for some motivation then check out our new blog post about Health-Consciousness and a list of few simple habits that contribute to healthy living which you should totally consider adopting, especially during this quarantine period.

Continue Reading

Watch: Adapting to Ayurveda

Author: Deepa Natarajan
Full Length Interview with Prof. Dr. H.T. Sreenivas.

“All the wonders you seek are within yourself.”

– Thomas Browne

With the novel coronavirus crippling the world as fast as the blink of an eye, there isn’t much that one can do except take precautions and build immunity. And when one talks of boosting immunity, Ayurveda, the alternative medicine system that has existed for centuries, comes instantly to the mind. Even as the world is opening its eyes to the wonders of this ancient practice, isn’t it ironic that India, the birthplace of Ayurveda, is leering more and more towards modern medicine and helping insurance companies and boutique hospitals make a quick buck? 

While top scientists are working night and day to find the much-needed vaccine for this deadly pandemic, it’s about time we turn to our own culture and our inner selves to appreciate something that our country has given to the world. Physeek Cafe talks to Dr. HT Sreenivas, one of the frontrunners in the field, who speaks about the magic of Ayurveda and how it could be used to cure the signs and symptoms of Covid-19 and as well as prevent the spread. 

Dr Sreenivas started practicing Ayurveda way back in 1976 and even taught it at the prestigious Taranath Ayurvedic Medical College in Bellary. He also worked at the Government Ayurvedic Medical College, Bangalore, where he did his graduation and post-graduation. The Former Joint Director of the Department of Ayush, Govt of Karnataka, was one of the camp doctors who worked tirelessly when there was an outbreak of Japanese B Encephalitis in Tumkur in the late 70s. Having been part of the field for over 40 years, the list of his laurels is never-ending. The now-retired doctor has his own private practice and also serves as a visiting doctor at a private clinic in Bengaluru. 

Excerpts from the interview (Please watch the video for the detailed version)

1. Can you tell us about the origin of Ayurveda?

Ayurveda has ruled the past, present and future. Ayurvedic medicines have remained unchanged for the last 2500 years but the same cannot be said for modern medicine, which keeps undergoing changes. For instance, at the beginning of the 21st century, sulfa drugs were popular but with time, they were withdrawn from the market as they proved to be less effective and had adverse reactions. Same holds true for drugs like penicillin and tetracycline, to name a few, whose popularity declined with time. 

2. Covid has truly shocked the world. Can ayurveda treat the signs and symptoms of this deadly disease?

Covid19 starts with the normal flu, like many other diseases. The first day itself, we start ayurvedic medicines including immune boosters and regulators as coronavirus is a battle between the virus and your immune system. Then over a period of time, say five to seven days depending on the severity of the disease, we do other therapies like administering hot water (sugar water in case of fever) to the patient, rice gruel with spices like ginger and pepper, or thin mutton/lava soup for non-vegetarians and salt therapy on the back.

All this can be done even in addition to allopathy or regular medication in consultation with the allopathic doctors. Ayurveda, nourishing food and simple changes in lifestyle like pranayama and yoga can do wonders to your body and keep covid19 away forever. 

3. How is Ayurveda unique when compared to Western medicine? 

Be it a pathogen, bacteria or virus, modern medicines target the infection directly. But in the long run, it’s like a war between humans and pathogens and over time, pathogens develop an armory of their own. In this Ramayana, the Ravana (who is the pathogen) isn’t dying unless we become strong inside out!

For acute infections like the novel coronavirus, medicines may work but in the long run, we have to become stronger to withstand the assault, which isn’t only from the outside but inside too. Ayurveda in combination with yoga can be used to conquer not just covid but any disease and prevent its recurrence. 

4. A youngster today equates good health with six-pack-abs as opposed to core strength. What, according to you, is the importance of core strength? 

Youngsters today have a fascination for muscles and head to the gym to develop the same. But they don’t realise that core body strength is the strength of your vital organs, like lungs, heart and visceral organs. To develop this strength, one has to practice ‘yogasana’ and ‘pranayama’. As per the law of nature, early man was a four-legged creature. But with evolution, we learned to stand up and as a result of this erect posture, we may have lost some of our important strengths. So when we do yoga, most of the ‘asanas’ (named after animals like ‘makarasana’ and ‘gomukhasana’) require us to go down on all fours.This makes every part of our body strong. Combining this with ‘pranayama’ helps strengthen all the internal organs of the body, especially the lungs, which are extremely susceptible to diseases like covid-19. 

About the Doctor

Prof. Dr. H.T. Sreenivas

Former Joint Director, Department of AYUSH, Government of Karnataka.

He has overall 40 years of service in the Ayurveda practice.

  • Prof. Dr. H.T. Sreenivas completed his graduation and post-graduation from the Government Ayurveda Medical College, Bengaluru.
  • During 1978-79 – he worked as a physician at the Government Ayurvedic Dispensary, Hirehalli, Tumkur.
  • During 1979- 80 – he was appointed as Physician at Pondicherry through UPSC.
  • On 4th October 1980, he joined as Lecturer at the Government Taranth Ayurveda Medical College, Bellary, Karnataka.
  • During 2008 -11, he was on a concurrent duty working as Drug Licensing Authority, Department of AYUSH, Government of Karnataka.
  • During 2011-12, he worked as Joint Director, Department of AYUSH Government of Karnataka.
  • During 2012-17, he worked as a professor at Atreya Ayurveda Medical College, Doddaballapura, Karnataka.

He has also served as –

  • Joint Secretary, Karnataka Government Employees Association, Bengaluru.
  • President, Karnataka Government, AYUSH Teachers Association, Bengaluru.

5 Best Social Networks for Health and Fitness Conscious People

Technology has made our lives easier than ever with fitness and health industry evolving so much during the past few years. Maintaining a healthier lifestyle come in handy as there are number of applications or social fitness networks available for everyone where technology has proven to be beneficial in our day-to-day life.

But many people tend to quit all the efforts they put into maintaining a healthy lifestyle just because they aren’t motivated anymore. That’s when being on a social network platform is very much helpful. Technology has created a community that can act as your support system where you feel motivated by seeing others share their fitness journey and story towards a healthy life on social networks. You get to interact with users facing similar transitions and share your personal milestones with them. They can also offer some information and proper guidance along with encouragement and motivation.

Social networks not only have the potential to influence a person’s behaviours, beliefs and attitudes towards exercising but they also influence their engagement and commitment to physical activity and healthy lifestyles. Here’s a list of best social fitness networks or wellness platforms that stand out:

We have some exciting news of something interesting coming up for you in a couple of months.

1. Endomondo

Endomondo is one of the top-rated and very first social fitness network which allows you to track your workouts and analyze your personal training. It is accessible through both mobile applications and the web. Endomondo is ideal for running, cycling, walking and other distance sports. They were indeed the first to introduce branded challenges whereby users could compete with others for setting and reaching personal goals and winners get rewards.

Endomondo’s live feed records all the usual metrics, including your speed, duration, calories burned (based on the personal details you’ve entered while signing up), as well as heart rate when connected to a personal monitoring device via Bluetooth. It not only maps your routes with GPS tracking but it also offers one of the best features with an audio coach where it can interact with you via audio messages providing feedback on progress and encouragement during workouts. It offers a virtual training diary and data analysis. Once downloaded an internet connection is not required to use the app, except for it’s social features.

2. Strava

Strava is another best established social fitness network that’s grown massively popular over the years. It is most widely used by runners and cyclists where it’s live feed tracks the same variables as Endomondo with tracking speed, duration, calories, GPS mapping etc. It also has the best equipment tracking and the app is compatible with any personal monitoring device that it lets you figure out how many miles you’ve put on a pair of shoes before it’s time to get a replacement pair.

But it’s also packed with great features where it allows to break your workouts into segments without manual input, making it easier to track your improvements in each segment or compare with friends and club members. What makes Strava unique is it’s social element where it gives you an option to join Strava clubs near you and make some running buddies with whom you can compete and compare your data with the each other. It’s community is best known for creating a conversation between strangers where they regularly like and comment on people’s activities.You can even challenge yourself to beat them or increase your own workout. One of the major drawbacks of Strava is it’s not suitable for indoor sports or gym workouts.

3. MyFitnessPal

MyFitnessPal is the world’s leading on-the-go nutrition tracking site and mobile application with massive food database over five million foods. It offers a virtual food tracking diary so you can easily track your food intake and calories, as well as keep tabs on your intake. Digital calorie diaries are more effective than traditional self-reporting, because they give people direct feedback, and provides them with information about what is healthy for them specifically.

But such calorie tracking apps can be often misreporting from weighing inaccuracies, wrong portion sizes to consciously or subconsciously not entering food and drink consumed. Also people tend to find it too annoying to log every day or everything they consume. Some may rely on the app and the numbers too much instead of listening to their bodies hunger signals.

4. HealthifyMe

HealthifyMe is another popular Indian based digital health and wellness platform that provides services such as calorie tracking, one-on-one nutrition and fitness coaching, diet and workout plans. There are plenty of apps designed to make calorie counting and nutritional tracking easier but HealthifyMe tends to top the charts in India as they claim to have the largest Indian food database consisting of all varieties of regional and traditional cuisines native to the Indian subcontinent. Infact many users have shifted from MyFitnessPal to using HealthifyMe for this very reason.

One of their best features “Ria 2.0” – a conversational artificial intelligence (AI) enabled nutritionist,  gives more personalized suggestions based on user’s personal preferences and diet history. It enables users to keep a track of their calories, set personal fitness goals and measure progress. You can also ask questions on relevant topics and get answers. But Ria answers limited questions in the free version of their app where as unlimited questions come at a cost which isn’t cheap.

5. Cure Fit is another India’s popular fitness and well-being app which is currently setting a trend with it’s four major features that comprises the app namely: physical fitness via, healthy eating via, mental well-being via and personal online consultation via is a chain of fitness centres owned by where you can choose different workout programs such as Zumba, Yoga, Boxing, Strength & Conditioning, Sports Conditioning, HRX by Hrithik Roshan, Prowl by Tiger Shroff, Football and Running. They also offer DIY (Do-It-Yourself) sessions with suitable fitness videos on their app which you can explore under home workout. is their online food ordering and delivery platform that delivers daily healthy meals. is their one-stop mental solution which offers sessions in yoga, meditation and therapy which you can either take up at their centres or at home with their DIY videos on app. is dedicated to providing online consultation which includes health checkup at top-class health centres with in-house Pharmacy & Diagnostics facility. It offers zero wait time, 24*7 video consultation and free follow ups for the users.

Even though is currently trending in India, it’s majority of users are the customers who have either taken up the membership for any of these above mentioned services at their centres or for their online sessions.


There are many aspects and resources offered through this list of above mentioned apps but it’s important to understand which one works best for you.  All the best advanced features of these apps are locked behind a monthly or yearly paywall. And in order to enjoy it fully, you have to be a premium member or buy their subsciption. But many users seem to be happy with their freely accessible features as well.

There are other apps that are worthy of mention including Nike Training Club, Runtastic by Adidas, Freeletics, Fitocracy, Traineo, Daily Mile, etc., Many people aren’t aware of Apple’s in-built Health app and Google’s in-built Google fit app that come with iOS and Android respectively. Both the apps offer health tracking capabilities with added functions.

Thanks to technology that it allows to carry your virtual personal trainer around with you where ever you go. And if you find yourself not being happy with any of these wide variety of services available on the online platforms then we have some exciting news of something interesting coming up for you in couple of months.

Kindly stay tuned with us by filling in some of your details below and register with us, we’re a friendly bunch and we’re happy to help. team

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