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Journalism of Courage
Vivek Dahiya surprised his fans and followers by posting pictures of his chiselled physique on his social media. Further revealing that he achieved the same results without going to the gym, he shared his method for doing so. “Would you believe me if I told you that I achieved this chiselled physique without any gym, no dumbbells, no bars and no equipment – just the basics: bodyweight exercises, callisthenics, and a whole lot of hard work and discipline that brought me down a very low body fat percentage,” he wrote on Instagram.
The 40-year-old added, “In a world full of fitness fads, remember that simplicity and consistency are key. Return to the basics, and watch the transformation unfold.”
Taking a cue from the Qayamat Ki Raat actor, let’s explore how such a transformation is possible without hitting the gym.
From a fitness and nutrition perspective, this is entirely possible when approached with discipline and the right strategy, stressed consultant dietitian Garima Goyal, who is also a fitness trainer.
Bodyweight training works by applying the principle of progressive overload. According to Goyal, variations like single-leg squats, push-ups with elevation, pistol squats, and slow eccentric movements challenge muscles gradually and force them to adapt, leading to growth and definition. “Unlike isolated machine workouts, bodyweight routines also engage stabiliser and core muscles in every move, building functional strength and better overall balance. Since no equipment is required, it’s easier to perform high-volume or frequent sessions, which can accelerate endurance and toning,” said Goyal.
Stressing that there are also safety benefits to training without heavy weights, Goyal continued, “While improper form in any workout can lead to injuries, bodyweight progressions usually encourage gradual adaptation, lowering the risk of overload injuries that can occur with excessive weights. However, this method is only effective when supported by the right nutrition, especially adequate protein intake for muscle repair and sufficient rest to allow recovery.”
Variation in exercises, tempo, and intensity is equally important to prevent plateaus.
“Vivek’s example highlights an important truth: muscles respond to challenge, not just external load. With smart programming, consistency, and nutritional support, bodyweight training can indeed deliver a sculpted physique. It is not about shortcuts but about disciplined effort sustained over time,” said Goyal.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
