Naman Walia – Fitness Is About Resilience, Not Just Aesthetics (Fitness Coach, Influencer, With 50K+ Followers)

"Fitness isn’t just about looking good—it’s about resilience, self-discipline, and feeling unstoppable in your own skin."

1. What sparked your passion for fitness? Was there a defining moment in your journey?

My passion for fitness truly ignited during a challenging phase of my life. I had always been somewhat active, but it wasn’t until I experienced stress and low energy that I realized the profound impact of movement on both the mind and body.

A defining moment was when I decided to run my first 5K. At the time, I wasn’t a runner, but I committed to training, and crossing that finish line felt like a victory—not just physically, but mentally as well. It was then that I understood fitness is more than just about aesthetics; it's about resilience, self-discipline, and feeling good in your own skin. From that point on, fitness became an integral part of my daily life—not just for physical well-being but for staying grounded and motivated in all aspects of life.

2. There’s a lot of conflicting advice about fitness and nutrition. What’s one major myth you’d like to bust?

One of the biggest myths in fitness is that you need to do hours of cardio to lose weight. Many believe that endless treadmill sessions are the key to burning fat, but in reality, strength training is just as—if not more—effective.

Building muscle increases metabolism, meaning you burn more calories even at rest. Plus, muscle takes up less space than fat, so even if the number on the scale doesn’t change drastically, your body composition improves. The key isn’t just about burning calories but creating a balanced routine that includes both strength training and cardio, along with a sustainable, nutritious diet.

3. Many people struggle with consistency. What’s your top advice for building a fitness routine that actually sticks?

Sticking to a fitness routine is often the hardest part, but a few simple strategies can make a huge difference:

Set Clear Goals – Define specific, achievable objectives to keep yourself motivated.

Choose Activities You Enjoy – If you hate running, try cycling, dancing, or strength training instead. Enjoyment is key to sustainability.

Schedule Workouts Like Appointments – Treat your workout as a non-negotiable part of your day.

Start Small, Build Gradually – Avoid burnout by beginning with manageable workouts and increasing intensity over time.

Use Habit Stacking – Link workouts to existing habits (e.g., stretching after brushing your teeth) to make them second nature.

Track Progress – Keeping a record of your workouts can be motivating when you see improvements.

Find an Accountability Partner – A workout buddy or online fitness community can help keep you on track.

Be Flexible – Life happens. If you miss a workout, don’t let it derail you—just get back on track the next day.

The key is to make fitness a lifestyle, not a temporary phase.

4. How do you create diet plans that are both effective and sustainable for different body types and lifestyles?

A truly sustainable diet is personalized—it fits an individual’s body type, lifestyle, and personal preferences. Here’s how I approach it:

Consider Body Type & Metabolism – While the ectomorph, mesomorph, and endomorph classifications aren’t absolute, they can offer insights. A naturally lean person (ectomorph) may need more carbs, while someone prone to fat storage (endomorph) might do better with a protein-rich diet.

Adapt to Activity Levels – Athletes and active individuals need higher protein and carbohydrate intake, whereas sedentary individuals may require fewer calories.

Incorporate Personal & Cultural Preferences – A diet should include foods you enjoy. If someone loves Indian cuisine, for instance, I incorporate dals, rotis, and sabzis in a balanced way.

Prioritize Whole, Nutrient-Dense Foods – Processed foods can be tempting, but whole grains, lean proteins, healthy fats, and fiber-rich vegetables create the best foundation.

Allow Flexibility – Rigid diets often fail. Allowing room for indulgences in moderation keeps a plan sustainable.

Monitor & Adjust – No one-size-fits-all approach works forever. A good diet evolves with a person’s changing needs and goals.

The goal isn’t just weight management—it’s long-term health and well-being.

5. Social media can be both motivating and misleading in the fitness space. How do you ensure your content stays authentic and impactful?

Staying authentic on social media is crucial, especially in a space filled with unrealistic fitness standards. I focus on:

Sharing Real Experiences – I openly discuss my own fitness journey—the struggles, the setbacks, and the wins. People relate to real stories, not perfection.

Engaging with My Audience – I prioritize interaction, whether it's responding to comments, answering questions, or addressing common fitness myths.

Endorsing Only What I Believe In – If I recommend a product, it’s because I genuinely use it. I avoid promoting quick fixes or fad diets.

Educating, Not Just Entertaining – My goal is to share practical, evidence-based fitness and nutrition advice. I want people to walk away with something useful.

Promoting Body Positivity – Fitness is about feeling strong and healthy, not just looking a certain way. I make sure my content reflects that.

Social media can be a great tool for motivation, but it’s important to filter out the noise and focus on what truly works.

6. What’s your go-to cheat meal, and how do you balance indulgence with discipline?

I believe in the 90/10 rule—90% of my diet is nutritious, while 10% is for enjoyment. That means I don’t feel guilty when I indulge.

My go-to cheat meal? Probably a big plate of pasta or a good dessert. The key is:

Planning Cheat Meals – I schedule indulgences instead of eating impulsively.

Portion Control – I enjoy my favorites but don’t go overboard.

Balancing with Healthy Choices – If I have a heavy meal, I make sure the rest of the day is lighter and nutrient-dense.

Avoiding a Guilt Mentality – One cheat meal won’t ruin progress—consistency matters more than perfection.

A healthy lifestyle is about balance, not deprivation.

7. If you had to design the perfect 10-minute workout for busy people, what would it include?

For those short on time, a 10-minute high-intensity interval training (HIIT) routine can be incredibly effective. Here’s a no-equipment routine that targets strength and cardio:

Warm-Up (1 Minute):

Jumping Jacks

Workout (8 Minutes – 30 sec per exercise, 30 sec rest after each round):

1. Squat Jumps – Explosive squats to build lower body strength

2. Push-Ups – Great for upper body and core

3. Mountain Climbers – Engages core and gets heart rate up

4. Burpees – Full-body movement for cardio and strength

5. Lateral Shuffles – Improves agility

6. Plank Shoulder Taps – Strengthens core stability

7. High Knees – Great for endurance

8. Squats – Basic but effective lower-body workout

Cool-Down (1 Minute):

Stretching (Hamstrings, Quads, Shoulders)

This routine ensures a full-body workout in minimal time, making it perfect for a busy lifestyle.

Bio:

Naman Walia is a dedicated fitness coach and influencer known for his practical and sustainable approach to health and wellness. With a passion for debunking fitness myths and promoting consistency, he has helped countless individuals build routines that last. Through his content, Naman emphasizes that fitness is not just about aesthetics but about resilience, self-discipline, and overall well-being. His engaging and informative social media presence has made him a trusted voice in the fitness community, inspiring people to stay active and make healthier lifestyle choices.

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Interviewed by: Shrishti Chandra 

Edited by: Shantanu Singh