Deha Sadhana — Body, Strength and Health
Sankalpa
By the grace of Kaal Bhairav, Shiva and Shakti, I am in the best shape of my life. I show up to train consistently, and my body is my daily discipline and my temple. I am athletic, strong and full of endurance. I lift heavy. I am fertile, healthy and full of vitality. My skin is radiant and glass-smooth.
What "done" looks like (November 2027)
- I trained at least 4 days a week for most weeks of the year.
- My main lifts are much stronger than today (write my starting numbers below and set targets).
- I can run or walk-run 5 km without stopping.
- My blood tests (vitamin D, B12, iron, thyroid, sugar, cholesterol, testosterone) are in a healthy range.
- I sleep 7–8 hours most nights.
- I follow a simple daily skin routine.
Starting point (fill in now)
| Measure | Today (Nov 2026) | Target (Nov 2027) |
|---|---|---|
| Body weight | ||
| Waist (cm) | ||
| Squat (kg × reps) | ||
| Deadlift (kg × reps) | ||
| Bench press (kg × reps) | ||
| Pull-ups (max reps) | ||
| 5 km time | ||
| Average sleep (hours) |
The basics (simple and proven)
- Lift: 3–4 strength sessions a week. Focus on squat, deadlift, bench press, overhead press, rows and pull-ups. Add a little weight or one rep each week (progressive overload).
- Endurance: 1–2 sessions a week of running, brisk walking, cycling or sports.
- Food: protein in every meal (about 1.6 g per kg of body weight per day), lots of vegetables, fewer fried and sugary foods.
- Sleep: same sleep and wake time every day; no phone 30 minutes before bed.
- Fertility and vitality: sleep, strength training, a healthy weight, less alcohol, no smoking, and managing stress all help. Check with a doctor once a year.
- Skin: cleanse, moisturise, sunscreen every morning. Drink enough water. Sleep. A dermatologist visit is worth it once.
Monthly steps
| Month | Step | Done? |
|---|---|---|
| Nov 2026 | Fill in starting numbers. Pick a gym or home plan. Book a full blood test. | |
| Dec 2026 | Train 3 days a week every week. Start the skin routine. | |
| Jan 2027 | Move to 4 days a week. Track every workout (sets, reps, weight). | |
| Feb 2027 | Add one endurance session a week. Fix sleep timing. | |
| Mar 2027 | Measure again. Raise lift targets if I'm ahead. | |
| Apr 2027 | Run/walk 3 km without stopping. | |
| May 2027 | Second blood test. Adjust food and supplements with a doctor. | |
| Jun 2027 | One deload week (lighter training) to recover, then push again. | |
| Jul 2027 | Run 5 km without stopping. | |
| Aug 2027 | Measure again. Take progress photos. | |
| Sep 2027 | Try a personal best on each main lift. | |
| Oct 2027 | Third blood test. Review the full year. | |
| Nov 2027 | Write my new body sankalpa for next year. |
Monthly tracker
| Month | Training days | Weight | Waist | Best squat | Best deadlift | Notes |
|---|---|---|---|---|---|---|
| Nov 2026 | ||||||
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| Jan 2027 | ||||||
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| Oct 2027 |
If-then plans
- If I feel too tired to train, then I will go anyway and do just the first exercise. Usually I'll finish.
- If I miss a workout, then I will train the next day. Never miss twice.
- If I'm travelling, then I will do 20 minutes of push-ups, squats and lunges in my room.