When most people start their fitness journey, they obsess over numbers on a weighing scale. But for Shajan Samuel, that was never the point. The long-distance runner, who lost 21 kg and went on to run 100 km races, believes that real transformation begins with consistency, not crash diets or shortcuts. His viral post on X is now inspiring thousands with its honest, no-fluff take on fitness, discipline, and purpose-driven living.
Shajan shared that his weight loss was never just about the kilos—it was about becoming a better version of himself each day. “Weight reduction should never be the goal,” he wrote, urging people to start small with simple habits like walking for 30 minutes, doing 20 push-ups, and 10 sit-ups daily. His advice? Skip the daily scale checks, sleep on time, eat home-cooked food, and focus on progress rather than perfection.
Consistency
He believes in consistency over comparison, writing that “marrying the process and divorcing the outcome” is key. Shajan urged followers not to imitate influencers blindly, saying, “Our body is unique. Comparisons lack context.” Instead, he encourages developing habits that last—like quitting smoking and drinking, finishing dinner before 7 p.m., and avoiding binge-watching.
No starving or crash diet
Crash diets, he warned, are a trap. Starving yourself, according to him, only leads to muscle loss and frustration. “Don’t starve, don’t crash diet,” he shared, adding that balanced meals should include both protein and carbs—protein for muscle, carbs for energy. His golden rule is simple: eat less, eat slowly, and be mindful while eating—no scrolling, no calls, just focus on your food.
Power of walking
Shajan also highlighted the power of walking, saying, “A 10-minute walk burns 40 calories.” During the lockdown, he even ran 650 km inside his house in just 21 days—a feat that left social media stunned. His routine includes strength training twice a week, focusing on keeping muscles active and stimulated.
Skipping sweets
Sugar, he admitted, is the toughest to quit. “We love sweets, and every celebration calls for them,” he wrote. But for him, purpose is the strongest motivator. “Purpose drives actions,” he reminded followers, urging them to remember why they started their journey whenever they feel tempted to give up.
Mental strength
Mental strength, he said, is what separates the good from the great. It took him four years to move from running 10 km to 21 km, but once he built his endurance, he went on to complete 50 km, 84 km, and even 100 km runs within six months. “Without mental strength, physical strength is of no use,” he added, emphasizing that the mind can push far beyond what the body thinks it can.
And as for the ideal body? Shajan keeps it real—there isn’t one. “The goal is to be a little better every day. You are special, you are the best,” he wrote in his post, which continues to motivate countless fitness enthusiasts online.
Who is Shajan Samuel?
Shajan Samuel is a long-distance runner and Fit India Ambassador, as per his YouTube bio. He’s also a Limca and India Book of Records holder, with achievements like completing the 89 km Comrades Marathon, The Border 100 km, Rohtang Epic 80 km, and 220 km in 37 hours of trail running. He has also finished 161 km thrice—with podium finishes—and completed 12-hour and 36-hour stadium runs.
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