Lose Fat and Build Muscle at Home Ft Puneet Rao
I’ve met hundreds of fitness coaches in my career, but Puneet Rao’s story—and his message—stopped me in my tracks.
I’ve met hundreds of fitness coaches in my career, but Puneet Rao’s story—and his message—stopped me in my tracks.
You’ve seen the glossy side of fitness: six-packs, heavy lifts, and the “go harder” culture. But what if I told you that chasing all that could actually make you weaker?
Puneet’s journey is nothing short of inspiring—from being an unfit 22-year-old hotel management intern to becoming one of the most respected transformation coaches in the country.
In this powerful episode we dive into:
Why aesthetics can’t be your only fitness goal
The hidden dangers of crash workouts and “quick fixes”
How mobility can protect your body for life
The small, consistent habits that build lasting strength
What training smarter really looks like in the long run
By the end of this conversation, you’ll rethink the way you train, the goals you set, and even how you measure progress.
Time Stamps ( Links )
02:07 - 03:38 - Why Trainers are Important
03:38 - 08:18 - Puneet Chose Fitness
08:18 - 13:03 - Puneet last job
13:03 - 14:01 - Who gave him Motivation
14:02 - 14:39 - Helping others is the goal
14:39 - 15:18 - Certifications Puneet Did
15:18 - 16:20 - Social Media is a distraction
16:20 - 22:09 - Fat Loss is easy
22:09 - 24:33 - How to warm up properly
24:33 - 25:43 - Wrist Warmup Explained
25:43 - 26:24 - Why Ryan has 4 Trainers
26:24 - 27:39 - How to choose the right Fitness Coach
27:39 - 29:22 - Why Mobility is Important
29:22 - 32:53 - Losing Weight is not Fitness
32:53 - 36:33 - Looking Big is not enough
36:33 - 38:59 - 2 Friends can't do the same workout
36:59 - 41:53 - How the Gym can make you younger
41:53 - 44:03 - Compound Movement is the best
44:03 - 43:13 - Mistakes in Gyms
43:13 - 49:52 - When to take Supplements
49:52 - 54:38 - How to boost Testosterone
54:38 - 56:07 - Puneet takes no stress
56:07 -1:00:05 - Women need to lift weights
About Guest
Puneet Rao is one of India’s most respected transformation coaches, but his journey didn’t begin in a gym—it started as an unfit 22-year-old working in hotel management, struggling with his own health and confidence. Determined to change, he rebuilt himself through discipline, smart training, and a relentless pursuit of knowledge. Today, Puneet is known for helping countless people achieve lasting strength, mobility, and true fitness—not just the aesthetics the industry sells. His story is proof that no matter where you start, with the right mindset and habits, you can completely rewrite your future.
Follow Puneet on Instagram
Visit his website here
Follow EvolvX on Instagram
Download EvolvX Fitness App here
Resources ( Links )
2.Exercise and “getting younger”
4. Mobility exercises benefits
5. Effects of increased cortisol levels
6. Why fat loss instead of weight loss
8. Stress affects testosterone negatively
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