Blog

Fit to Fitter in 4 Months – Weight loss Transformation with complete program details


Transformation time :

4 Months . January 2019 to April 2019 at the age of 34.5 years.

Main Goal :

Get stronger, Get healthier, Lose body fat. I assure you that I never targeted 6 packs as shown in the image. You will know why I say this when you read the complete article.


Weight reduction

  • From 77 KG to 67 KG.
  • Body Fat % reduction : from 18% to 10% (as shown by BIA (bio-electrical impedance) analysis machine, but I think realistically fat% could be around 12% in above pic)
  • Visceral Fat% reduction : from 7% to 2%


Workout program

  • Early morning: 1 hour 15 min early morning at 6 AM.
  • 5 days – Weight & Strength training , 1 day – HIIT or cardio, 1 day Rest.
  • Training Program design – Self.
  • Training Resources: Health and fitness books, videos, articles.

Diet and Lifestyle

  • Foods : Chicken, full eggs, almonds, peanuts, cashews, milk, curd, whole wheat chapattis, vegetables (curries), lentils (dal), rice, fruits.
  • Followed a High Protein diet. Moderate Carbohydrates and healthy Fats. Macronutrient ratio could have been close to 50 % protein, around 30% carbohydrates, around 20% fats. I was not very specific on calorie count every-time, but just focused on eating whole/unprocessed foods during feeding time.
  • Water : Around 4 Liters per day.
  • Intermittent fasting (16/8) – Daily 16 to 17 hours water only fasting i.e. only water from night 8 PM to next day afternoon 1 PM .
    • 1 cup Black coffee or 1 cup Green tea during fasting time.
    • 7 to 8 hours feeding window – only eat 3 meals between afternoon 1 PM and night 8 PM
  • 24 hour water only Fasting – Once per week (on Saturday or Sunday).
  • Used to workout early morning in fasted state. No pre-workout or post-workout shakes till my first meal in afternoon.
  • In calorie deficit.


Nutritional Supplements

  • Whey protein Isolate.
  • Multivitamin capsule.
  • Fish oil Omega 3 capsules.
  • Vitamin D3 + K2 capsule.
  • Creatine.

Sleep

  • Around 6 hours. Up at around 5 AM morning and go to bed by 11 PM.

Work Life :

  • IT professional – Full time.
  • Normal work hours including office commute : 9 AM to 7 PM.

Summary and lessons I have learnt with this experience:

  • Important lesson 1: Target fat loss in a weight loss program. While reducing body weight, loosing body fat is a healthy way to get leaner.  80% of my weight loss is fat loss and rest of weight loss may be a combination of muscle protein, glycogen, water weight.
  • Important lesson 2: Instead of focusing on weight loss. Just try to become stronger and fitter with optimum nutrition and good sleep to recover. This process makes you leaner and lose weight automatically.
  • Important lesson 3: Nutritional Supplements work and definitely help us with our efforts. They do not replace natural food but they support the metabolism and efficient functioning of different systems of our body. They compensate for any missing micronutrients in our diet. They aid our diet as it is not possible to eat all food varieties to cover all vitamins/minerals each and every day.
  • Important lesson 4: Six pack abs is achievable by anyone without paying a special fee for a program or a personal trainer, only if you are interested to self-educate yourself. Though having six pack abs feels good and quite a physical achievement, for a regular person this must not be our goal. It may not be sustainable for long time for majority of common people including me. I recommend to target becoming fitter and stronger, healthier and feel more energetic both physically and mentally. A good physical appearance and better self-image are by-products of a fit body and healthy mind.
  • Truth is I never planned for 6 pack abs in the beginning. I just kept going with my plan and program. Then in the 3rd month, I started to see abs slightly. Then I went hard on doing some ab specific exercises and HIIT in 4th month. Truth is, abs were always present but they were covered with a layer of fat. When my fat% went down by 2 levels in 4th month, abs were more visible. Same with nerve vascularity, our nerves tend to appear more as we lower our body fat.
  • All of us can reduce body weight, but it would be sustainable in long run only if it is a healthy weight loss. Means target fat loss -Drop body weight in the form of ‘Fat’ while keeping muscle and strength in-tact. During weight loss we loose a combination of fat and muscle. But if we want to loose more fat and less of muscle, we need to focus strength training and high protein diet. Remember that muscle is needed to keep our healthy metabolism in tact and it is absolutely needed for our longevity.
  • When we gain strength and improve energy levels while losing body weight, it is a positive indication that we are following a good training program, diet and resting schedule.
  • Intermittent fasting enables healthy weight loss. Fat loss is just by-product of among many other mental and physical benefits of Time restricted feeding (TEF) and Fasting. Remember that one needs to be in calorie deficit even while doing IF or TEF. IF is a lifestyle and not any diet. It is a way of life which instills discipline, self-control. It indirectly puts us in calorie deficit(which is needed for weight loss) as it is very difficult to eat a lot of food in a small time window.
  • It is fine not to immediately have a high protein meal or protein shake after working out. I used to workout at 6 AM in morning and have my first meal at 12 PM or 1 PM afternoon. Again, there is nothing wrong to have a high protein meal immediately after workout but it is not a rule. Having a post-workout meal will help to replenish depleted nutrients and trigger the recovery process. Just try and see what works for you best.
  • We need to be in calorie deficit to lose weight. Our energy expenditure must be more than the energy we derive from food. Only then our body uses our stored energy sources (glycogen, fat and then protein) for energy. However, there are few exceptions where some people can gain muscle while being on calorie deficit like first time lifters or beginners, very obese people with no lifting experience, exceptional rare genetics and people who take anabolic steroids (even all these people need to be in high protein diet to grow muscle in calorie deficit, Protein is building blocks of muscle).
  • A high protein diet helps to conserve our muscle tissue during weight loss. This enables minimum muscle loss in overall body weight loss.
  • Lifting weights and doing strength training would also let the body to conserve the muscle tissue and rely more on stored glycogen or fat for energy.
  • Keeping track of food calorie intake definitely helps. Even if one may not be diligent every time and everywhere, just consume a balanced meal rich in protein, healthy fats and complex carbohydrates. A nutrient dense diet with high protein and fiber would not allow us to eat more and keeps us satiated for long after we eat. Nevertheless we do need to have an understanding on the nutritional facts of foods and their nutrient proportions if we don’t track calories.
  • Avoid snacking in between meals and just have plain water. Teach the body to rely on its stored energy resources (fat and glycogen) in between the meals.
  • We can live without eating junk food, processed foods, baked or fried foods, sugary drinks and can replace them with healthy yet tasty foods to satisfy our taste buds. May need some additional effort and time but, we get used to this quickly.

Now coming to the thought that crops up in your mind after reading this article

“The program looks pretty simple without many complexities. Will this work for me? Can I immediately start with this program?

My answer is – The program may work for you or may not work for you. It’s simply because every person’s body is different, hormonal efficiency is different, genetics are different, mindset is different, life priorities are different . You are the right person to try it and see if it works or you could take help from a qualified expert.

However, I can tell you what are common things that would work for all of us.

  1. Mindset – Discipline, consistency, showing-up and not quitting, doing the best I could do with what I have and where I am.
  2. Nutrition – Well balanced diet from whole natural foods. High protein, complex carbohydrates, healthy fats.
  3. Workout – Train to gain strength and power. Focus on longevity and sustainability.
  4. Recovery – Sleep and take enough rest for body to repair, grow and develop .
  5. Supplements – Take good quality supplements to support the diet regimen.

Just to give an idea of my profile so that you could compare and analyze for yourself
  1. I have been working out from from past 8 years (to the day i started with this program in 2019). Not rigorously but i have been doing some form of exercise daily at-least for 1 hour for 5 days a week for sure. So i have a certain level of conditioning with respect to muscle and nervous system.
  2. I have been eating a balanced diet from long time.
  3. My body was able to become fat adapted (burn body fat for energy) quite quickly when I stated Intermittent fasting. This could be because of the body conditioning I had and also due to a fairly good nutrition plan.
  4. My body was able to take the stress and strain even with less sleep. Sleeping for 7 to 8 hours never happened for me due to my job and personal life challenges.
  5. I have a good understanding of my body and I have a strong mindset to stick to the plan.
  6. Ability to do research myself and practice what I have learnt. Ability to read books and watch expert videos. Analyze which is relevant to me and which is not.
  7. Ability to keep my ego aside and unlearn what was not working even though I have invested a lot of effort and time already in it.

  • Finally do not compare yourself with anyone out there and do your thing. All of us are unique.
  • With the exact program above, some of you may achieve better results in lesser time and some of you may take more time.
  • Just focus on taking right decision and stick to the promise you made to yourself.
  • Show up !!! Just show up and do not give into your negative self-talk.
  • Do not quit and give up in the middle. See it to the end.
  • Have the discipline to be consistent. Many of us do not realize that the minor insignificant and small activities we do daily consistently are the ones that add up to be a huge success one day.
  • Try to be resourceful and create all the reasons for making it through till end.
Build the right mindset and Make Discipline an inseparable part of you
  1. Mindset for Leading a Healthy Lifestyle – Commitment – Fit Body to Fit Mind
  2. Mindset for Leading a Healthy Lifestyle – Discipline – Fit Body to Fit Mind
  3. Mindset for Leading a Healthy Lifestyle – Have High Integrity – Fit Body to Fit Mind
  4. Mindset for Leading a Healthy Lifestyle – Life Does Not Give a Damn, So Prepare and Plan – Fit Body to Fit Mind
  5. Mindset for Leading a Healthy Lifestyle – Procrastinating and Delaying – Fit Body to Fit Mind
  6. Mindset for Leading a Healthy Lifestyle – Struggle and Suffering – Fit Body to Fit Mind
  7. Mindset for Leading a Healthy Lifestyle – Emotions and Subconscious Brain – Fit Body to Fit Mind
  8. Mindset for Leading a Healthy Lifestyle – Have Faith – Fit Body to Fit Mind
  9. Mindset for Leading a Healthy Lifestyle – Take Action Now – Fit Body to Fit Mind
  10. Mindset for Leading a Healthy Lifestyle – Focus on Process – Fit Body to Fit Mind

All the best!!!

Refer below articles which can help you with your objectives

About Praveen Jada

My Services

My Approach

Contact me

Disclaimer

Few communication tips by Jefferson Fisher

1. To flip the power dynamic in a confrontation, just ask: “Did you mean to say it that way?”

2. Let your breath be the first word you say. Especially when someone’s saying something you don’t like.

3. 5-7 seconds of silence after an insult is more powerful than any comeback. “If you’re going to say something ugly to me and then I just let it hang, it is one of the most powerful moves.”

4. The person who speaks last in a heated exchange usually has to apologize first.

5. You’re not doing anyone a favor by sugarcoating bad news. “The compliment sandwich is a little hard to chew and almost impossible to swallow.”

6. Label the conversation. Every difficult discussion should start with: “This is going to be hard to hear.”

7. If you always operate at a 9, people won’t recognize your 10. If you’re always at a 3, people will listen when you raise to an 8. Save the escalation.

8. Too many people treat conversations like volleyball… Just because you say something, I don’t have to have an opinion on it. Just because you threw words at me, doesn’t mean I have to hit them back.

9. Always have something to learn, not something to prove.

~Praveen Jada

Do read the Disclaimer

Differences between routine and ritual

# Routine
1. Repetitive actions: Routines involve repetitive actions or tasks that are performed regularly.
2. Practical purpose: Routines often serve a practical purpose, such as getting ready for work or school.
3. Lack of emotional significance: Routines may not hold emotional or symbolic significance.
4. Flexibility: Routines can be flexible and adaptable to changing circumstances.

# Ritual
1. Meaningful actions: Rituals involve actions that hold emotional, symbolic, or spiritual significance.
2. Intentional practice: Rituals are intentional practices that are performed with a specific purpose or intention.
3. Connection to values or beliefs: Rituals often connect to personal values, beliefs, or cultural traditions.
4. Emotional resonance: Rituals can evoke strong emotions, create a sense of connection, or provide comfort.

Key differences:

1. Purpose: Routines focus on practicality, while rituals focus on meaning and significance.
2. Emotional significance: Rituals often hold emotional significance, while routines may not.
3. Intentionality: Rituals are intentional practices, while routines can be more automatic.

Examples:

Routine: Brushing teeth every morning.
Ritual: Lighting candles on a birthday cake or practicing meditation daily.

~Praveen Jada

Do read the Disclaimer

Maranasati meditation – Your bliss lies through the tunnel of misery

Maranasati meditation, or mindfulness of death, is a Buddhist practice where one contemplates the inevitability of death and the impermanence of all things, ultimately leading to a more present and mindful way of living. It encourages a shift from fearing death to accepting it as a natural part of life, fostering a deeper appreciation for the present moment.


Key Aspects of Maranasati:
Contemplation of Death:
Maranasati involves reflecting on the possibility of death at any moment, urging a more urgent and mindful approach to life.
Appreciation of Life:
By acknowledging the fleeting nature of existence, maranasati can enhance one’s appreciation for each moment and encourage a more meaningful life.
Overcoming Resistance:
Many find it challenging to contemplate death, but maranasati encourages us to overcome this resistance and face the reality of our own mortality.
Cultivating Mindfulness:
Maranasati is a form of mindfulness practice, helping to cultivate awareness of the present moment and reducing attachments to the past and future.


Benefits of Maranasati:
Reduced Anxiety and Fear:
By becoming more familiar with the idea of death, one may experience a reduction in anxiety and fear surrounding mortality.
Increased Presence:
Maranasati can lead to a greater appreciation for the present moment and a more mindful way of living.
Acceptance of Impermanence:
It helps individuals accept the reality of impermanence, understanding that everything is subject to change and decay.
Improved Quality of Life:
By cultivating mindfulness and acceptance, maranasati can lead to a more meaningful and fulfilling life.

~Praveen Jada

Do read the Disclaimer

Motive attribution asymmetry psychological concept

It is not about protecting ourselves because we love our community but it is more about to suppress others that hate our community. Dictators Motivate people and promote hatred by spreading propaganda that the other side hates us and we need to attack them. Disgust and hatred is more powerful than anger. Creating disgust makes the other side sub-human and not worthy of humility. It creates the feeling of rejection and revolt.

Motive attribution asymmetry is a psychological phenomenon where individuals in a conflict or disagreement tend to view their own group’s motivations as stemming from positive intentions, such as love, care, or a desire for justice, while simultaneously attributing the opposing group’s actions to negative motivations, such as hate, malice, or a desire to harm. This skewed perception can significantly contribute to the escalation and intractability of conflicts by creating a fundamental misunderstanding of the other side’s perspective.  

The core principle of motive attribution asymmetry lies in the inherent bias to favor one’s ingroup. People are more privy to the nuances, internal discussions, and perceived noble goals within their own group. This leads to a greater understanding and charitable interpretation of their group’s actions. Conversely, the outgroup’s intentions are often opaque and interpreted through a lens of suspicion and distrust, making negative attributions more likely. This creates a cycle where each side feels misunderstood and demonized by the other, hindering communication and compromise.

~Praveen Jada

Do read the Disclaimer

Peace is not finding calmer seas, it is building a better boat

“Calmer Seas” Represents External Circumstances:

In life, the “seas” are the external conditions, challenges, difficulties, unexpected events, and interactions with the world around us.


“Finding calmer seas” implies seeking a life where problems are minimal, where everything goes smoothly, where there’s no conflict, stress, or adversity.
From a self-development perspective, relying on calmer seas for peace or success is a passive and ultimately futile approach. Life is inherently unpredictable. Storms (challenges, setbacks, failures, loss, difficult people) are inevitable parts of the journey. If your inner peace and ability to function depend solely on the absence of problems, you will constantly be at the mercy of external factors outside your control. This dependence limits your potential because you can only thrive when conditions are ideal, which is rarely the case.


“Building a Better Boat” Represents Inner Development:

The “boat” represents your inner self – your skills, mindset, emotional resilience, knowledge, character, values, and coping mechanisms.
“Building a better boat” is the active process of self-development: learning, growing, acquiring wisdom, strengthening your mental and emotional faculties, developing resilience, cultivating a positive and adaptable mindset, understanding yourself, and building inner strength.
This is an internal process, focused on what you can control. It’s about improving your capacity to navigate life’s challenges.


Connecting Boat Building to Peace and Potential:

A “better boat” doesn’t prevent the storms (“calmer seas”) from occurring. Instead, it equips you to handle the storms effectively when they arise.
For Peace: Inner peace isn’t the absence of external turmoil; it’s the ability to remain centered, resilient, and calm despite the turmoil. A strong inner “boat” allows you to weather the emotional waves of stress, disappointment, or fear without capsizing. You develop the capacity to respond thoughtfully to challenges rather than being overwhelmed by them. This cultivated inner strength and stability is the true meaning of sustainable peace.


For Realizing Full Potential: Reaching your full potential rarely happens on a smooth, problem-free path. It requires pushing boundaries, facing fears, learning from failures, persevering through difficulties, and adapting to changing circumstances. A “better boat” provides the necessary robustness and navigability. It allows you to venture into deeper, more challenging waters (pursuing ambitious goals, taking risks, dealing with competition or criticism) that a fragile boat would not survive. Building your inner capacity (the boat) directly empowers you to utilize your talents, skills, and knowledge effectively, regardless of external conditions, thereby enabling you to move closer to realizing your full capabilities.


In essence, the quote tells us that true peace and the ability to reach our highest potential come not from wishing life were easier, but from making ourselves stronger, more capable, and more resilient. It’s an empowering perspective that puts the locus of control and the path to fulfillment squarely on internal growth and self-mastery.

~Praveen Jada

Do read the Disclaimer

Expectations and how they can distort our perception of love

Expecting your soulmate to love you the way you expect them to love you will blind you in a way that you will miss to see all the love and affection that they are showering on you in their own way.

That’s a very insightful observation about relationships, particularly when the concept of a “soulmate” is involved. You’ve hit on a key point about expectations and how they can distort our perception of love.

Here’s an explanation of that idea:

The Trap of Preconceived Notions: When we hold rigid expectations about how a “soulmate” should behave or how love must be expressed (often based on romanticized ideals, media portrayals, or past experiences), we create a very specific mold. We look for certain words, gestures, frequency of contact, or ways of solving problems as the only valid indicators of love.

Your Partner’s Unique “Love Language”: However, individuals express love and affection in vastly different ways. These ways are shaped by their personality, upbringing, past relationships, and their own understanding of care. They might show love through acts of service, quality time, thoughtful gifts, physical touch, words of affirmation, or even subtle acts like remembering a small detail about you, giving you space when you need it, or quietly supporting your endeavors.

The Blinding Effect: Your fixed expectations act like blinders. Because you are so focused on finding the specific expressions of love that you anticipate, you become less receptive to, and might entirely miss, the authentic ways your partner is actually showing you care and affection. It’s like looking only for apples while standing in an orchard full of oranges, pears, and peaches – you miss the abundance because it doesn’t match the one thing you decided you were looking for.

The Consequence: Feeling Unloved Despite Being Loved: This blindness can lead to a painful paradox: you might feel unloved, unmet, or disappointed, not because your partner isn’t loving you, but because they aren’t loving you in the precise manner you expected. This can cause resentment in you and make your partner feel misunderstood, unappreciated, and hurt that their genuine efforts are not seen or valued.

The “Soulmate” Amplification: The “soulmate” idea, while beautiful, can sometimes exacerbate this problem. There’s a romantic notion that soulmates just know how to love each other perfectly and instinctively, without missteps or differing styles. This unrealistic ideal can make the discrepancy between your expected love language and their actual one feel like a fundamental flaw in the connection itself, rather than just a difference in expression to be understood and navigated.

~Praveen Jada

Do read the Disclaimer

It’s not about doubling down on doing what is right, but to stop doing what is wrong

Focus on stopping something that you are doing wrong that is taking awaying the benefits of all the others things that you are doing correctly.

The Cumulative Power of “Wrong”: Sometimes, we engage in habits, behaviors, or thought patterns that are fundamentally counterproductive or even destructive. These “wrong” actions can act like a leak in a bucket. No matter how much water (positive effort, good habits) you pour in, the leak prevents the bucket from filling up and holding the benefits.

Negating Good Efforts: You might be doing many things “right” – exercising, eating healthy most of the time, working hard, being kind to others, saving money, trying to learn new skills. However, one significant “wrong” thing – like chronic stress that leads to burnout, a consistent habit of procrastination, a lack of emotional regulation that damages relationships, a single major financial leak (like gambling or impulse debt), or neglecting foundational sleep – can undermine or even negate the positive effects of all those correct actions.

Identifying the Bottleneck: Your point emphasizes finding that one or few critical “wrong” things that are acting as bottlenecks or actively destroying the progress made elsewhere. It’s not about perfecting everything, but about identifying the most damaging element and focusing effort there.

High Leverage Action: Stopping a major negative behavior often provides a much higher return on investment for your effort than simply trying to do more of the positive things. If you stop the leak in the bucket, all the water you’ve already poured in, and all the water you add in the future, will now contribute to filling the bucket.

Building a Solid Foundation: Eliminating detrimental habits helps build a more stable foundation. Once the self-sabotaging behavior is removed, the positive actions you continue to take can actually build upon each other, leading to visible progress and allowing you to fully reap the benefits of your efforts.

~Praveen Jada

Do read the Disclaimer

Mental Afflictions as Unseen Rulers and Discomfort of Awareness

“Ultimately, happiness comes down to choosing between the discomfort of becoming aware of your mental afflictions and the discomfort of being ruled by them.”
― Yongey Mingyur Rinpoche, The Joy of Living: Unlocking the Secret and Science of Happiness

Mental Afflictions as Unseen Rulers: Our “mental afflictions” are the unexamined beliefs, unresolved traumas, negative thought patterns, emotional baggage, fears, and defense mechanisms that operate beneath the surface of our consciousness. When we are ruled by them, they dictate our reactions, shape our perceptions, drive our behaviors, and limit our choices without our conscious awareness. This can manifest as chronic anxiety, anger, insecurity, destructive habits, relationship issues, or a pervasive sense of feeling stuck or unfulfilled. The discomfort here is the ongoing pain, chaos, missed opportunities, and lack of authentic connection that result from not being in control of our inner world. It’s a passive, often confusing, suffering.

The Discomfort of Awareness is Active and Intentional: Choosing the discomfort of becoming aware means deliberately turning your attention inward. It involves introspection, mindfulness, therapy, journaling, or honest conversations with trusted individuals. This process requires courage because you will inevitably uncover things that are uncomfortable, painful, shameful, or frightening. You might confront past wounds, recognize your own damaging patterns, acknowledge limiting beliefs you didn’t know you had, or feel the raw emotions you’ve been avoiding. This discomfort is active, challenging, and often feels intense because you are directly engaging with the source of your internal struggles.

The Choice Between Pains: The quote highlights that neither path is entirely comfortable. There is a discomfort associated with both confronting your inner demons and letting them run your life. However, the nature and outcome of these discomforts are vastly different:

Discomfort of Being Ruled: This is a chronic, debilitating pain that keeps you trapped in cycles of suffering, limits your growth, and prevents you from experiencing true freedom and joy. It’s the discomfort of a slow, unseen poison.


Discomfort of Awareness: This is often an acute, challenging pain, but it is a healing pain. It is the discomfort of surgery that removes the illness, the pain of exercising a muscle to make it stronger, or the discomfort of shedding old skin to allow for new growth. It is purposeful suffering that leads towards liberation.


The Path to Happiness: Ultimately, genuine and sustainable happiness is not merely fleeting pleasure; it is a state of inner freedom, peace, and the capacity to navigate life’s challenges with resilience. This state is only attainable when you are not being unknowingly controlled by your mental afflictions. By choosing the discomfort of becoming aware, you gain understanding, agency, and the ability to consciously choose your responses instead of being driven by unconscious programming. This self-awareness and self-mastery, born from facing uncomfortable truths, is the foundation upon which true and lasting happiness is built.

~Praveen Jada

Do read the Disclaimer

Donkeys paradox

The Scenario:

Imagine a perfectly rational donkey. This donkey is placed exactly in the middle of two equally desirable and equally accessible bales of hay. Assume the donkey is equally hungry for both bales.

The Paradox:

According to the premise, the donkey is perfectly rational and has no reason whatsoever to prefer one bale of hay over the other. There is no logical basis for choosing left over right, or right over left.

The paradox is this: If the donkey can only act based on a rational preference, and there is no rational preference in this situation, what does the donkey do? It seemingly cannot make a rational choice. If it must make a choice to survive (eat), its perfect rationality leads to inaction. The paradox suggests the donkey would be paralyzed by indecision and, consequently, starve to death, despite having food readily available.

Buridan’s Original Purpose (and the point often missed):

While the story is about a donkey, Buridan didn’t primarily use it to discuss animal behavior. He used similar scenarios to argue against determinism in human free will. He questioned whether a perfectly rational human mind, faced with two equally good options, would be forced by rationality to choose arbitrarily (suggesting a form of freedom beyond pure deterministic reason) or if they would be paralyzed (suggesting that action always requires a determining preference).

Resolutions and Criticisms of the Paradox:

The paradox is generally seen today as highlighting flaws in its own initial assumptions, rather than being an unsolvable problem:

Perfect Equality is Impossible in Reality: In the real world, nothing is ever perfectly equal. One bale might be slightly larger, smell slightly better, or be a millimeter closer. The donkey’s internal state (a slight shift in attention, a random neural fluctuation) would also break the symmetry. Real-world decisions are rarely made under conditions of absolute, perfect equivalence.
Practical Rationality Allows Arbitrary Choice: A truly practical rational agent (human or even animal instinctually) faced with this scenario would recognize that the consequence of not choosing (starvation) is the worst possible outcome. In the absence of a basis to prefer one good option over another, a practical rational choice is to arbitrarily pick one to avoid the guaranteed bad outcome of inaction. Making a random choice becomes the rational action when logic offers no preference among equally viable positive outcomes and inaction is detrimental.
Animals Aren’t Purely Rational Agents: Real animals aren’t philosophical constructs. They operate on instinct, habit, and immediate environmental cues, which would quickly break any perceived deadlock.


In Summary:

The Donkey’s Paradox (Buridan’s Ass) illustrates the theoretical problem of decision-making when faced with two or more equally desirable options, suggesting that perfect rationality could lead to paralysis. However, its resolution lies in recognizing that true perfect equality is not found in reality, and that practical rationality includes mechanisms (like arbitrary choice) to avoid detrimental inaction when faced with equivalent positive options. Its historical significance is more tied to discussions of human free will and the nature of rational choice.

~Praveen Jada

Do read the Disclaimer

One bite at a time and eat the frog first

The best way to eat an elephant is one bite at a time. The best way to climb a mountain is one step at a time. For both of them to happen, first of all you want to do the tasks by your own choice and then you must start. Next, eat the frog first . Do the stuff that you are challenging to you first .

“The best way to eat an elephant is one bite at a time. The best way to climb a mountain is one step at a time.”

Meaning: This is the fundamental principle of breaking down overwhelming tasks or goals into smaller, manageable, actionable steps. An “elephant” or a “mountain” represents a massive, daunting challenge that feels impossible to complete in one go.
Why it’s crucial: It combats the feeling of being overwhelmed, which often leads to inaction. By focusing only on the next “bite” or the next “step,” the task becomes less intimidating and feels achievable. It emphasizes consistency and incremental progress over trying to do everything at once.


“For both of them to happen, first of all you want to do the tasks by your own choice…”

Meaning: This introduces the critical element of motivation, autonomy, and intrinsic drive. Simply having a large task isn’t enough; a personal connection to the task makes the subsequent steps possible.
Why it’s crucial: If you don’t genuinely want to eat the elephant or climb the mountain (or at least understand why you are choosing to), finding the energy and discipline for those individual “bites” or “steps” will be incredibly difficult and feel like a chore imposed from the outside. Choice provides the internal fuel needed for sustained effort, especially when things get tough. It aligns the external action with internal values or desires.


“…and then you must start.”

Meaning: This is about overcoming inertia. The biggest barrier is often taking the very first action.
Why it’s crucial: Planning, breaking down, and wanting are all necessary, but they are insufficient without initiation. Starting transforms intention into reality. The first “bite” or “step” is often the hardest due to resistance, fear, or simply not knowing exactly how to begin. This highlights that you have to begin the process of breaking down and taking those initial small actions fueled by your choice.


“Next, eat the frog first. Do the stuff that you are challenging to you first.”

Meaning: This is a prioritization strategy applied within the context of the broken-down steps. The “frog” is typically the most difficult, most important, or most dreaded task on your list for the day or period.
Why it’s crucial: While “one bite at a time” tells you how to approach the whole, “eat the frog” tells you which bite to take first among the potentially many small tasks you’ve identified. Tackling the hardest thing when your energy and willpower are highest prevents procrastination and ensures that the most critical, challenging parts of the “elephant” or “mountain” are addressed rather than perpetually deferred. Completing the “frog” also provides a significant boost in momentum and makes the rest of the day’s “bites” seem much easier by comparison.


In Synergy:

Start with Choice: Ensure the big task/goal is something you genuinely want or need to do. (Fuel)
Break it Down: Make the overwhelming task manageable by dividing it into small steps. (Strategy for Approach)
Just Start: Overcome inertia and take the very first step. (Initiation)
Prioritize the Hardest Bites: Among the small steps, tackle the most challenging ones early to build momentum and ensure critical progress. (Execution Tactic)

~Praveen Jada

Do read the Disclaimer

What you are holding on to is holding you back. Accept and let go of what you cannot control

“What you are holding on to is holding you back”:

What we hold onto: This can be many things: past hurts, resentments, rigid expectations (of ourselves, others, or life), the need for control over uncontrollable situations, specific outcomes we’re fixated on, limiting beliefs, fears, or even outdated identities.


How it holds us back: When we cling tightly to these things, they consume our mental and emotional energy. They color our perceptions, trap us in negative emotional loops (like anger, anxiety, or regret), prevent us from adapting to change, blind us to new possibilities, and weigh us down, making it difficult to move forward, grow, or find peace. It’s like trying to run a race while carrying heavy, unnecessary baggage – the weight prevents you from reaching your potential speed or even finishing the race comfortably.


“So accept and let go of what you cannot control”:

Acceptance: This is not about approving of difficult situations or saying they are okay. It is about acknowledging reality as it is, without fighting against it. It’s recognizing the facts of a situation, including the crucial fact that some things are simply outside of our sphere of influence (the past, other people’s choices, random events, the future with certainty). Acceptance is facing reality unflinchingly.


Letting Go: This is the active process of releasing the struggle against the uncontrollable. It means consciously choosing to stop investing energy in trying to change what cannot be changed. It’s releasing the emotional grip, the obsessive thoughts, and the futile attempts at control.


The Connection:

The second part of your statement is the direct solution to the problem identified in the first part. The things we hold onto most tightly are often precisely the things we have the least control over. Our insistence on controlling the uncontrollable is the source of immense suffering and is the primary force “holding us back.”

By choosing acceptance, we make peace with reality. By choosing to let go, we free up the energy and mental space that was previously consumed by resistance and futile control. This liberated energy can then be directed towards things we can control – our actions, our responses, our learning, our growth, and building a future based on present reality, not past regrets or unattainable future guarantees.

Ultimately, the capacity for resilience, adaptability, and finding a sense of inner peace hinges on our ability to discern between what we can influence and what we cannot, and then having the wisdom and courage to release our grip on the latter.

~Praveen Jada

Do read the Disclaimer

Religion is not a noun, religion must be a verb

Religion must not be blindly believed, religion must be upheld and followed.

“Religion must not be blindly believed…”: This part challenges unquestioning acceptance of dogma, rituals, or narratives without personal understanding, critical engagement, or inner conviction. Blind belief can lead to rigid adherence, intolerance, hypocrisy, and a faith that is external rather than deeply integrated into one’s being. It implies that a meaningful connection to faith requires some level of personal wrestling, understanding, and genuine assent, not just inherited tradition or fear.

“…the core principles of religion must be upheld and followed.” This identifies the essence of religion that holds true value. Across many faiths, these core principles often revolve around ethics, morality, compassion, justice, love (for a higher power, humanity, oneself), humility, integrity, and the pursuit of spiritual growth. This part emphasizes that the purpose of religion is to provide a framework for living a good, meaningful, and virtuous life, guided by these foundational tenets.

“Religion is not a noun, religion must be a verb.” This is the central metaphor that brings the previous points together.

Religion as a Noun: This is the static, descriptive aspect. It’s about belonging to a group (“I am a Christian,” “He is a Muslim,” “They are Buddhists”), adhering to a label, knowing facts about scripture or history, attending services, or identifying with a cultural tradition. While these aspects can be important for community and identity, if religion is only a noun, it remains an external label or a set of unapplied beliefs.


Religion as a Verb: This is the dynamic, active aspect. It’s about doing. It’s about practicing compassion in daily interactions, acting justly even when difficult, living out the principles of forgiveness, engaging in prayer or meditation, serving others, striving for inner purity, and continually learning and applying the wisdom of the tradition to one’s life. It’s about the ongoing effort to transform oneself and interact with the world in a way that reflects the core principles.

The true value and purpose of religion are found not in mere intellectual assent or group affiliation (the noun), but in the active, conscious, and consistent application of its ethical and spiritual principles in one’s life (the verb). It calls for a lived faith that is demonstrated through actions and character, moving beyond simply believing in religion to actively living it.

~Praveen Jada

Do read the Disclaimer

Fight, Survive, Thrive and Protect – Attributes of a strong man

Fight: This isn’t just about physical aggression, but the capacity to strive, overcome obstacles, and confront challenges head-on. It implies courage, determination, and the willingness to stand up for oneself, one’s values, or others when necessary. It’s the active engagement with adversity rather than passive surrender.

Survive: This is the foundational level of strength – the ability to endure hardship, persist through difficult circumstances, and adapt to changing or threatening environments. It speaks to resilience, resourcefulness, and the basic drive to continue existing and functioning despite setbacks or threats. Survival is about not being defeated by external pressures.

Thrive: This goes beyond mere survival. It’s the capacity to flourish, grow, succeed, and reach one’s potential despite having faced challenges. Thriving implies not just getting by, but achieving well-being, making progress, and making the most out of one’s capabilities and opportunities. It’s turning survival into success and fulfillment.

Protect: This attribute highlights a man’s sense of responsibility and his role as a guardian. It means safeguarding loved ones, family, community, values, or principles from harm. It involves courage, selflessness, and the use of one’s strength, resources, and capabilities to ensure the safety and well-being of others.

Together, these attributes paint a picture of a strong man as someone who doesn’t avoid difficulty but actively confronts it (Fight), possesses the resilience to withstand its impact (Survive), has the capability to rise above it and succeed (Thrive), and uses his strength and success to safeguard what he cares about (Protect). It’s a definition of strength that combines personal fortitude with a sense of responsibility towards the external world.

~Praveen Jada

Do read the Disclaimer

Main points from “Same as ever” by morgan housel

  • Risk is what you don’t see. We focus on the preventing the dangers and calamities but what we cannot identify is the hidden risks that are so small to be neglected.
  • It is the best idea that wins but the normal idea with a great story telling will win.
  • It is the illusion of complexity. Any complex task is a combination of a few simple tasks.
  • It is a simple task to make things complex and it is a complex task to make things simple.
  • Be curious and ask questions. Be critical of your thoughts and beliefs.
  • In order to have what other person is or have, then you need to be that person and live their life. Don’t compare and want that is convenient to you, but consider what you are comparing as a package.
  • Decide if you want bigger life or better life. Bigger is not always better. Bigger and faster breaks things. If you want to go fast , you may want to be lean and clean.
  • Even 1 in billion things happen 8 times a day. With so many variables in play, anything may happen anytime when it is least expected.
  • Stress and urgency induces innovation. These innovations may be meant for a purpose for that moment, but may be used for better purposes years later.
  • Unrestricted growth is harmful for health or others aspects of life.
  • Information which grabs your attention now will become irrelevant later. Focus of what matters for life. Wil this matter 5 years from now.

Questions to ask ourselves :

  • Who has the right answers but I ignore them because there are not articulate or charismatic?
  • What do I desperately want to be true , so much that I think it’s true when it’s clearly not?
  • What are we ignoring today that will seem shockingly obvious in the future?
  • How do i know that i am patient (a skill) or stubborn (a flaw)?
  • Who do i look up to that is secretly miserable behind the scenes?
  • What do i believe is true but in really a great marketing to attract to the idea?
  • What have i not experienced firsthand personally that leaves me naive about how something works?

~Praveen Jada

Do read the Disclaimer

Don’t wait for a perfect aim, many times you just need to take the shot

The Trap of Perfect Aim
Waiting for the “perfect aim” is seductive—it feels safe. You tell yourself, “I’ll start when I’m ready,” or “I’ll shoot when the target’s dead center.” But that’s a stall tactic. Life’s messy—conditions are rarely ideal. Research on procrastination (like Piers Steel’s work) shows people delay most when they overthink outcomes, chasing flawless prep instead of just doing. It’s like a guitarist practicing scales forever, waiting for the perfect gig, while the stage stays empty. Perfect aim sounds noble, but it’s often fear in disguise—fear of missing, failing, or looking dumb.

Why Taking the Shot Matters
You’re right: sometimes you just need to fire. Action beats inertia every time. It’s not about recklessness—it’s about momentum. Think of it like iterative learning: a 2021 study in Organizational Behavior and Human Decision Processes found that people who act, even imperfectly, learn faster and adjust better than those who wait. Miss the shot? You still get data—wind direction, distance, your own shake. A guitarist who plays a sloppy open mic night learns the crowd, the vibe, the nerves—stuff no bedroom practice can teach. Taking the shot isn’t the end; it’s the start.

Tying It to Talent, Timing, and Luck
This plugs right into our champion convo:
Talent: You’ve got the skill, but it’s useless untested. Aiming forever wastes it—playing the gig, even off-key, sharpens it.

Timing: Waiting for the “right moment” can mean missing the window entirely. Hendrix didn’t wait for a polished set—he jammed in dives and got spotted.

Luck: Here’s the kicker—you can’t control when the stars align, but taking the shot puts you in the game. Luck favors the bold, not the benchwarmers.

Sacrifice and effort get you loaded, but pulling the trigger’s what counts. A 2016 Harvard Business Review piece on entrepreneurs found that those who launched “good enough” products beat perfectionists to market—and often won. Imperfect action trumps perfect planning.

When It Works
Take sports: a basketball player doesn’t wait for the perfect angle every time—they shoot under pressure, trusting muscle memory. Michael Jordan missed over 9,000 shots in his career—26 game-winners included—but he took them. Or art: Picasso churned out 50,000 works, many duds, but the volume let masterpieces emerge. You don’t hit bullseyes by staring at the bow.

The Flip Side
Sure, blind shots can flop—rushing without some aim might waste ammo. But your point isn’t about zero prep; it’s about not over-prepping. A guitarist who knows three chords can still rock a bar if they commit—better than a virtuoso who never plugs in.

Why It Resonates
“Don território wait” is a call to ditch excuses. Life’s not a sniper mission—it’s a bar fight. You swing, you miss, you learn, you swing again. Waiting for perfect aim might mean the target’s gone—or someone else hits it. It’s legacy in real time, like you said—every shot’s a choice, building who you are.

~Praveen Jada

Do read the Disclaimer