At 58 years old, industrialist Yash Birla stands out for his remarkably fit and muscular physique, defying conventional notions of aging. His dedication to a disciplined lifestyle, encompassing an intense fitness regimen and a strict vegetarian diet, serves as an inspiration for many. Birla attributes his vitality to a holistic approach that seamlessly integrates mind, body, and spirit.
A Lifelong Commitment to Fitness: Yash Birla’s Workout Philosophy
Yash Birla’s journey in fitness spans over two decades, evolving from a desire to stay in shape into a profound lifelong passion and commitment. He maintains a rigorous schedule, working out daily for approximately an hour at his private gym, situated on the terrace of his Malabar Hill heritage home, which offers serene 360-degree views.
The Core of His Routine: Weight Training and Cardio
Birla’s primary focus in his exercise regimen is weight training, which he undertakes four to six times a week. He explicitly states his preference for a “bigger look” and believes that weight training is more effective than aerobics for calorie burning and muscle development, as it stresses muscle fibers, prompting them to grow stronger.
Complementing his strength training, he incorporates cardiovascular exercises twice a week. These sessions can include cycling, power yoga, walking, or martial arts, with cycling being a favored activity, sometimes involving an hour-long ride on Marine Drive.
Strategic Workout Splits and Variety
To prevent plateaus and ensure continuous progress, Yash Birla emphasizes the importance of regularly changing his workout routine. He advocates for a Push-Pull-Legs (PPL) split, a popular and effective method that divides muscle groups across different training days:
- Push Day: Targets chest, shoulders, and triceps.
- Pull Day: Focuses on back, traps, and biceps.
- Leg Day: Concentrates on legs, glutes, and abs.
Specific exercises he includes for a strong back routine are Pull-Ups, Bent Over Barbell Rows, Lat Pulldowns, Single-Arm Dumbbell Rows, Face Pulls, Deadlifts, and Hyperextensions. For forearm strength, he includes wrist curls with dumbbells and dead hangs.
Running and Holistic Well-being
Beyond the gym, running is a fundamental pillar of Birla’s daily routine, praised for its extensive physical, mental, and emotional benefits. He suggests incorporating short runs of ten to fifteen minutes as a warm-up, interspersed with mini circuit training comprising three bodyweight exercises for each muscle group, aiming for 15 repetitions in two sets. Running, according to Birla, strengthens the heart, enhances lung capacity, aids in weight management, improves bone density, boosts mood, reduces stress, and enhances cognitive function.
Adapting to a Busy Lifestyle
As an industrialist with frequent travel requirements, Birla has devised strategies to maintain his fitness discipline. He either finds time to work out while traveling or compensates by intensely overtraining before a trip to balance out any missed sessions. Consistency and dedication are paramount to his sustained success.
The Power of a Strict Vegetarian Diet: Yash Birla’s Nutritional Secrets
Yash Birla adheres to a strict vegetarian diet, a choice that defies the common perception in the fitness industry that meat is essential for bodybuilding. He does not consume meat or even eggs.
Plant-Based Protein and Meal Frequency
His protein intake primarily comes from natural vegetarian sources such as milk, milk products, lentils, soya, and tofu. These are supplemented with whey proteins to meet his demanding fitness requirements. To fuel his body consistently and maintain energy levels, Birla consumes six small meals throughout the day, ensuring he eats every three hours.
The “Satvik” Approach to Eating
Birla emphasizes a “Satvik” diet, characterized by fresh, mindful eating that he believes positively influences the mind and thoughts. He consciously avoids “Tamasic” foods, which include onions, garlic, mushrooms, and any fried or processed items.
A typical day in Yash Birla’s diet includes:
- Breakfast: Muesli or peanut butter (with sugar-free jam) toast, accompanied by a protein shake and white tea or frothy sweet coffee.
- Lunch: Options like a whole-wheat sandwich, lentils, salad, soup, brown rice, or thick rice with dhansak, often paired with a protein shake. Some variations include curd, cottage cheese, and fresh fruits.
- Snacks: Mid-day snacks consist of fruits, protein bars, or a whole-wheat sandwich/vegetable. Grapefruit is a preferred pre-workout snack.
- Post-Workout: A protein shake, followed by naturally sweet items like mango, dates, or blueberries, sometimes including carbohydrates.
- Dinner: Typically comprises roti, sabzi (vegetable dish), dal (lentils) or tofu, and another protein shake. Soup and mixed green vegetables are also part of his dinner options.
Hydration and Conscious Indulgences
Staying well-hydrated is crucial, and Birla drinks plenty of water and other non-alcoholic fluids, specifically avoiding sugary soft drinks. While his diet is stringent, he does allow for occasional “cheat meals” to “shock the body” and satisfy cravings, always in moderation. His weakness for sweets leads him to indulge in eggless desserts such as pastries, marzipan, and rasgullas, preferring them over fried foods. Notably, he has never consumed alcohol and refrains from smoking. He also shuns dietary supplements and injections, believing that natural, healthy, vegetarian food provides sufficient protein and nutrients for fitness goals.
The Holistic Philosophy: Mind, Body, and Spirit
Yash Birla’s impressive physical condition is not merely a result of diet and exercise but stems from a deeply ingrained philosophy that views the mind, body, and spirit as interconnected entities. He underscores that “100 percent living” is a daily practice involving activities for a healthy body (exercise), a healthy mind (contemplation or introspection), and a healthy spirit (prayer). Post-workout, he often engages in 10 minutes of meditation or Pranayam to align these three aspects. Adequate sleep, averaging seven to eight hours per night, is also a non-negotiable part of his recovery and well-being.
Through discipline, consistency, and a mindful approach to both his physical and spiritual self, Yash Birla demonstrates that age is truly just a number when it comes to achieving and maintaining peak fitness.
