In this episode of Men’s Locker Room, host Sadhika Sehgal sits down with Puneet Rao, an expert and well known name in the fitness industry, for an honest conversation around fitness, health, mindset, and modern-day pressure, cutting through social media perfection and unrealistic standards.
They discuss how Instagram culture and celebrity influence often project flawless bodies and lifestyles, while real life comes with flaws, stress, and balance. The episode explores how much pressure men carry today—both as professionals and as individuals responsible for work, health, and personal life.
The conversation dives into fitness for beginners, especially 18–20-year-olds, breaking down realistic workout plans, easy beginner exercises, gym etiquette, hydration during workouts, and the right way to track fitness progress without obsession.
Nutrition takes focus with a clear discussion on the importance of protein, common myths, and clarity around good vs bad supplements, along with why many men are aging faster than their age in today’s lifestyle-driven environment.
Whether you’re a fitness freak, someone planning to start your fitness journey, or just looking to understand health beyond social media trends, this conversation is a must-listen for practical advice, clarity, and long-term perspective.
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Timestamps:
00:00 - Introduction
01:48 - A day in the life of a fitness creator
02:59 - How to know your actual passion?
06:46 - Perfect life is a myth!
11:07 - Importance of family through Puneet’s journey
16:15 - How to avoid a fake lifestyle
18:48 - What does living a BeastLife mean?
21:56 - Roadmap to begin your fitness journey
27:04 - Why is sleep and rest so important?
30:31 - Ideal protein intake for all body types
39:22 - How does stress affect our health?
43:05 - Best way to stay consistent and disciplined
49:02 - Gym etiquettes everyone should follow!
1:00:09 - How to get rid of belly fat in men?
1:05:24 - Best way to track your fitness progress
1:08:56 - Protein myth busters powered by Beast Life
1:10:14 - Best fitness advice for youngsters
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