Built for Life Newsletter: https://builtforlife.io

Twice-weekly emails for high performers who want to look good, feel great and perform at their best

Summer Shred Calculator: https://calculator.rntfitness.com

See how much fat you can lose in 12 weeks.

Book a 1-1 strategy session: https://www.rntfitness.co.uk/ytapplynow

Case Study: https://www.rntfitness.co.uk/how-busy-mum-and-dr-harita-raja-lost-16kg

–

Welcome back to RNT Fitness Radio. Today I'm joined by an RNT client, Dr. Harita Raja, who has recently entered her second year of the journey. I brought Harita on to share her story of dropping 40 pounds in her 40th year.

Before joining, Harita had never followed a properly structured programme. She found herself at a crossroads, weighing up whether to go down the GLP-1 route or commit to something structured like RNT Fitness. She decided to give the programme a shot, with a plan to fall back on medication if it didn't work out.

Lo and behold, she's now a completely new woman, inside and out, inspiring her family, her community, her patients, and many others to take control of their health. The irony? Everyone's now convinced she's on GLP-1s and can't quite believe it's been RNT Fitness all along.

I really enjoyed this conversation, and I think you will too. Be sure to check out her case study and pictures in the show notes. Let's dive in.

Chapters:

0:00 Introduction

2:05 Harita's Starting Point

4:00 Dieting History & Body Image

12:04 Choosing RNT Over GLP-1s

16:47 First Weeks on the Program

19:19 Navigating Family & Meal Prep

25:04 Getting Buy-In From Family

30:18 The Photoshoot

32:00 Biggest Challenges

35:02 How Physical Transformation Changed Her Life

37:06 The Raatri Collective

39:00 Extending the Journey

42:15 What Almost Stopped Her

47:19 Final Words

Follow us:

Website - https://www.rntfitness.com

Instagram - https://www.instagram.com/rnt_fitness

Instagram - https://www.instagram.com/akashvaghela

YouTube - https://www.youtube.com/@akash_vaghela

Competition: What injury did Akash pick up, and on which leg?

Answer to podcast@rntfitness.com. The winner gets £100 of personally curated supplements. See Ep 480 for details.

12-Week Get Jacked: https://docs.google.com/document/d/1uod90IY7xw3G1o8j8EpWiqkY-UnZYzXR4Bbyulu4WLY/edit?tab=t.0

How To Train For Maximum Size And Strength:

https://www.rntfitness.co.uk/train-maximum-size-strength

Built for Life Newsletter: https://builtforlife.io

Twice-weekly emails for high performers who want to look good, feel great and perform at their best

Free 12-week Transformation Calculator: https://calculator.rntfitness.com

Book a 1-1 strategy session: https://www.rntfitness.co.uk/ytapplynow

–

In this episode, I break down the fractured ankle I picked up mid-run in Singapore, the mindset shift that followed, and the exact 12-week upper body specialisation I built to keep training hard while my foot heals.

0:00 Fractured Ankle Update

6:34 Building the 12-Week Upper Body Program

10:39 Weekly Split Overview

11:25 Monday - Chest & Back Heavy

15:00 Tuesday - Delts & Arms Heavy

17:01 Wednesday - Pilates & Blood Flow Restriction

19:15 Thursday - Chest & Back Light

21:41 Friday - Delts, Arms & Legs Light

22:47 Saturday - Pilates & Cardio Options

24:13 Phase One Plan & What's Next

Follow us:

Website - https://www.rntfitness.com

Instagram - https://www.instagram.com/rnt_fitness

Instagram - https://www.instagram.com/akashvaghela

YouTube - https://www.youtube.com/@akash_vaghela

Competition: Email your top 3 numbers and why to podcast@rntfitness.com, win a £100 personalised supplement stack. See Ep 480 for details.

See the full carousel on Instagram: https://www.instagram.com/p/DYAN-DVIMgL/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

Built for Life Newsletter: https://builtforlife.io

Twice-weekly emails for high performers who want to look good, feel great and perform at their best

Free 12-week Transformation Calculator: https://calculator.rntfitness.com

Book a 1-1 strategy session: https://www.rntfitness.co.uk/ytapplynow

–

On this episode of RNT Fitness Radio, I share all 34 as they are - no expansion, no fluff. Written in one sitting, these are the raw musings I've lived through on time, money, ambition, relationships, and identity. Take from them what you will.

0:44 Why Akash Wrote These 34 Truths

1:57 Truth 1-5: Death, Time & Desire

3:18 Truths 6-9: Identity & Thinking

3:53 Truths 10-15: Business

4:38 Truths 16-20: Money, Pain & High Performance

5:09 Truths 21-22: Goals & Six Packs

5:23 Truths 23-29: Relationships, Marriage & Kids

6:29 Truths 30-34: Control, Reality & Identity

Follow us:

Website - https://www.rntfitness.com

Instagram - https://www.instagram.com/rnt_fitness

Instagram - https://www.instagram.com/akashvaghela

YouTube - https://www.youtube.com/@akash_vaghela

Built for Life Newsletter: https://builtforlife.io

Twice-weekly emails for high performers who want to look good, feel great and perform at their best

Summer Shred Calculator: https://calculator.rntfitness.com

See how much fat you can lose in 12 weeks.

Book a 1-1 strategy session: https://www.rntfitness.co.uk/ytapplynow

–

Most people think cardio kills muscle gains. But for the vast majority of people in a building phase, cutting it out entirely is a mistake. In this episode, Akash breaks down exactly why cardio belongs in your muscle building plan and how to do it without sabotaging your progress.

Chapters:

0:00 Should You Do Cardio While Building Muscle?

0:51 Benefit 1

1:48 Benefit 2

3:12 Benefit 3

3:49 Benefit 4

6:02 Benefit 5

7:02 Potential Drawbacks of Cardio During a Bulk

9:40 How to Structure Cardio in a Muscle Building Phase

11:54 When to Schedule Your Cardio Sessions

Article mentioned: https://www.rntfitness.co.uk/cardio-muscle-building/

Follow us:

Website - https://www.rntfitness.com

Instagram - https://www.instagram.com/rnt_fitness

Instagram - https://www.instagram.com/akashvaghela

YouTube - https://www.youtube.com/@akash_vaghela

Built for Life Newsletter: https://builtforlife.io

Twice-weekly emails for high performers who want to look good, feel great and perform at their best

Summer Shred Calculator: https://calculator.rntfitness.com

See how much fat you can lose in 12 weeks.

Book a 1-1 strategy session: https://www.rntfitness.co.uk/ytapplynow

-

Ever feel like you're doing everything right - training, eating healthy, but the fat just won't budge? Most people blame their metabolism. But the real culprit is usually two things hiding in plain sight.

Chapters:

0:44 The Café Conversation That Sparked This Episode

1:52 "I Must Have a Slow Metabolism"

2:52 What NEAT Is and Why It Matters

3:22 Why Gym Sessions Can't Fix a Sedentary Life

3:33 The Portion Distortion Problem

4:37 2 Fixes to Stop Spinning Your Wheels

7:04 How Long You Actually Need to Track

8:41 Tracking as Education, Not Restriction

🎧 Eating out without tracking?

Ep 480 - How I Kept My Six Pack in Sri Lanka Eating Out Every Day (Without Tracking)

https://www.rntfitness.co.uk/ep-480-how-i-kept-my-six-pack-in-sri-lanka-eating-out-every-day-without-tracking

Follow us:

Website - https://www.rntfitness.com

Instagram - https://www.instagram.com/rnt_fitness

Instagram - https://www.instagram.com/akashvaghela

YouTube - https://www.youtube.com/@akash_vaghela

Built for Life Newsletter: https://builtforlife.io

Twice-weekly emails for high performers who want to look good, feel great and perform at their best

Summer Shred Calculator: https://calculator.rntfitness.com

See how much fat you can lose in 12 weeks.

Book a 1-1 strategy session: https://www.rntfitness.co.uk/ytapplynow

-

You're eating clean, training 4x a week, avoiding all the "bad stuff" and the scale hasn't moved in months. Here's the uncomfortable truth nobody wants to hear.

You're probably eating too much. Not junk, actual healthy food. Smoothie bowls, avocado salads, salmon and quinoa dinners. All of it adding up to a 500-calorie daily surplus without you even realising.

In this episode I break down the exact pattern I see constantly, run through a real client food diary, and show you the only two numbers that actually matter for fat loss: total calories and protein. Fix those two things, and you won't recognise yourself in 12 weeks.

Chapters:

0:44 Why eating healthy isn't working

1:31 A real client example

2:48 The food diary experiment

3:43 The calorie problem hiding in clean food

4:49 The two numbers you actually need to track

7:14 What 130-150g of protein actually looks like

8:32 Why weekends are killing your results

9:24 What happens when you fix both numbers

Follow us:

Website - https://www.rntfitness.com

Instagram - https://www.instagram.com/rnt_fitness

Instagram - https://www.instagram.com/akashvaghela

YouTube - https://www.youtube.com/@akash_vaghela

Built for Life Newsletter: https://builtforlife.io

Twice-weekly emails for high performers who want to look good, feel great and perform at their best

Summer Shred Calculator: https://calculator.rntfitness.com

See how much fat you can lose in 12 weeks.

Book a 1-1 strategy session: https://www.rntfitness.co.uk/ytapplynow

-

You're showing up. You're sweating. You're putting in the hours. So why isn't anything changing?

The problem probably isn't your effort - it's your approach. In this episode, Akash breaks down why more sets, more exercises, and longer sessions are actually working against you, and what to do instead.

Chapters:

1:05 Why more volume isn't better

2:04 The exception: advanced lifters

3:01 A smarter strategy

4:06 4 Steps to fix your training volume

6:24 What "going hard" actually means

7:24 How to learn the skill of intensity

9:02 Stop switching programs

10:17 Focus on getting stronger

11:04 The pattern RNT sees again and again

Articles mentioned:

https://www.rntfitness.co.uk/number-one-mistake-natural-lifters-make https://www.rntfitness.co.uk/the-number-one-training-myth

Follow us:

Website - https://www.rntfitness.com

Instagram - https://www.instagram.com/rnt_fitness

Instagram - https://www.instagram.com/akashvaghela

YouTube - https://www.youtube.com/@akash_vaghela

Competition: Email your Two Truths & a Lie answer (statement number + name) to podcast@rntfitness.com for a chance to win Akash's personal £100 supplement stack. Entries open until the end of May.

Built for Life Newsletter: https://builtforlife.io

Twice-weekly emails for high performers who want to look good, feel great and perform at their best

Summer Shred Special: https://summershred.rntfitness.com

12-week accelerated start in your programme. Closes 21st April, only 20 spots.

Summer Shred Calculator: https://calculator.rntfitness.com

See how much fat you can lose in 12 weeks.

-

The supplement industry is worth £150 billion and it profits from your confusion.

In this episode, Akash cuts through the noise on supplements: what actually works, what's a complete waste of money, and the one thing you should do before you buy anything at all.

He breaks down the 5 supplements worth considering, the science (and lack of it) behind the most hyped products on the market, and why most people's supplement cupboards are quietly draining hundreds of pounds a month for zero results.

Chapters:

0:00 Competition Intro & How to Enter

1:00 Why the Supplement Industry Profits from Your Confusion

4:06 The 3 Categories Every Supplement Falls Into

5:05 Fix the Basics Before Anything Else

6:42 5 Supplements Worth Considering

17:09 Get a Blood Test Before You Buy Anything

18:40 Supplements You Don't Need

20:22 Two Truths & a Lie Competition

21:54 Free 12-Week Body Transformation Tool

Referenced episodes:

Ep. 348 - Dr. Matthew Nagra (nutrition deep dive)

https://www.rntfitness.co.uk/ep-348-saturated-fat-oils-keto-diets-supplements-cardiovascular-disease-diabetes-and-nutrition-myths-w-dr-matthew-nagra

Ep. 326 - Dr. Crionna Tobin (supplement deep dive)

https://www.rntfitness.co.uk/ep-326-supplements-deep-dive-with-dr-crionna-tobin-phd

Follow us:

Website - https://www.rntfitness.com

Instagram - https://www.instagram.com/rnt_fitness

Instagram - https://www.instagram.com/akashvaghela

YouTube - https://www.youtube.com/@akash_vaghela