Being fit is a dream cherished by almost everyone. Yet, very few are willing to embrace the sacrifices that true fitness demands. It asks for discipline over comfort, healthy food over cravings, adequate sleep over late nights, consistency over excuses, and patience over instant results. The journey requires saying no to overeating, processed food, frequent indulgences and irregular routines—choices that are often harder than lifting heavy weights.
For bureaucrats, the challenge is even greater. Endless meetings, stressful files, administrative responsibilities and unpredictable schedules leave little room for self-care. Yet, some individuals prove that no profession is too demanding when health becomes a priority.
One such remarkable example is 2009-batch IAS officer of the Chhattisgarh cadre, Awanish Kumar Sharan, currently serving as the Chief Executive Officer (CEO), Raipur Development Authority. Over the past one year, the officer has undergone an extraordinary body transformation that has surprised thousands on social media. But what people admire today is only the visible result. The real story is one of setbacks, injuries, surgery, discipline and relentless consistency that began several years ago.
When Indian Masterminds spoke to Mr Sharan, he candidly shared how he transformed himself from someone who had never entered a gym to becoming healthier at 45 than he was at 39. More importantly, he explained why fitness is not merely about looking good—but about living better.
A Journey That Began After COVID
Mr Sharan admits that before the COVID-19 pandemic, fitness was never a priority in his life.
“Before COVID, I was never serious about health. I had never even been to a gym,” he told Indian Masterminds.
Although he used to play cricket during his college days, structured fitness training was never part of his routine.
Everything changed during the nationwide lockdown in 2020. With outdoor activities coming to a halt, he decided to begin gym training.
However, the journey was far from smooth.
“I started gradually,” he recalled. “But there were many interruptions. I suffered injuries, left the gym for some time, started playing badminton, got injured there as well, and for almost two to three years, my fitness journey was full of ups and downs.”
The Setback That Changed Everything
Just when he was trying to build momentum, another major obstacle arrived.
In 2024, Mr Sharan suffered a serious gym injury that required surgery.
For nearly a year, he was unable to work out. Even running became impossible.
Instead of giving up, he treated this difficult period as an opportunity to rethink his entire approach towards fitness.
June 2025: The Beginning of a Complete Transformation
The real transformation started in June 2025. At that time, his body weight fluctuated between 70 and 73 kilograms, while his body fat percentage was above 30 percent.
More worrying than his appearance were his medical reports. During a routine blood test, his lipid profile came back alarmingly high.
“When my cholesterol became so high, I realised this was an alarm. I had to fix it,” he said.
Instead of focusing only on exercise, he decided to completely redesign his lifestyle.
A Father’s Promise Became His Biggest Motivation
Unlike many New Year’s resolutions that disappear within weeks, Mr Sharan attached his goal to something deeply personal.
On 1 January 2026, he decided that he would achieve his best physique before his daughter Vedika’s birthday on June 27.
“I wanted to get a photoshoot done on my daughter’s birthday. Having a clear deadline made every decision easier,” he said.
Every morning workout, every meal and every weigh-in became part of that commitment.
His wife Rudrani played an equally important role throughout the journey, ensuring that he remained consistent with his routine.
Discipline Started at 5 AM Every Morning
Despite his demanding administrative responsibilities, Mr Sharan found time by changing only one habit – waking up early.
“I wake up at 5 in the morning. Before office, I get one to two hours for myself. That became my workout time,” he said.
Rather than complaining about a busy schedule, he reorganised his day. That small change laid the foundation for a completely new lifestyle.
The Biggest Myth About Fitness
According to Mr Sharan, people often become obsessed with supplements and fancy diets while ignoring the most basic principle – calorie balance.
“People keep asking whether they should take protein, supplements or special foods. The real issue is not that. The real issue is whether your total calorie intake is under control,” he explained.
He focused on maintaining the right balance between protein, carbohydrates and fats while ensuring that his daily calorie intake never exceeded his target.
A Fixed Diet Instead of Fancy Diets
To avoid confusion and unnecessary calculations every day, Mr Sharan simplified his meals.
Breakfast remained fixed. Lunch remained fixed. Dinner remained fixed.
There was very little variation.
“The more variety you eat, the more difficult it becomes to calculate calories. So I followed almost the same meals every day,” he said.
The Habit That Made the Biggest Difference
One of the most significant changes was eliminating mindless snacking.
Office tea sessions, biscuits, snacks and random munching—all disappeared.
“I stopped all the small snacks. Otherwise, you never remember how many calories you have consumed,” he said.
He even measured and tracked his food every day to maintain complete accuracy.
Why 80 Percent of Fitness Depends on Diet
Mr Sharan firmly believes that people often overestimate the importance of exercise and underestimate nutrition.
“Fitness is 80 percent diet and only 20 percent workout,” he said. “If your diet is wrong, your workouts cannot compensate for it.”
He believes that eating clean consistently is far more effective than spending extra hours in the gym.
No Weekly Cheat Meals
Unlike popular fitness trends, Mr Sharan is not a supporter of frequent cheat meals.
“People work hard throughout the week and then ruin everything with cheat meals every weekend. That should not happen,” he said.
According to him, occasional indulgence once in a month may be acceptable, but making cheat meals a weekly ritual slows down progress significantly.
His High-Protein Eating Habit
Mr Sharan follows a structured, protein-rich diet built around homemade food.
His nutritional strategy includes:
- High-protein meals
- Lean protein sources
- Complex carbohydrates
- Healthy fats
- Plenty of vegetables and fruits
- Proper hydration
- Minimal processed food
- Limited sugar intake
He also regularly tracks calories and monitors his body weight.
For non-vegetarians, he recommends chicken as one of the best protein sources.
For vegetarians, he suggests homemade low-fat paneer and soya chunks.
Green vegetables remain an essential part of his meals.
He also challenged a common misconception regarding dal.
“People think eating more dal means more protein. But dal also contains a lot of calories. Eat it—but eat it in moderation,” he advised.
Strength Training Over Endless Cardio
Mr Sharan believes many people spend excessive time on cardio while ignoring muscle building.
He now performs strength training five to six days every week, follows progressive overload, walks daily and treats cardio only as a supplement—not as punishment.
According to him, muscle becomes increasingly important after the age of forty.
“After forty, muscle naturally decreases. Weight training helps preserve and build muscle, which is necessary for better health,” he explained.
He pointed out that people who only focus on becoming thin often lose muscle, making recovery from illness much slower.
No Injuries After Correct Nutrition
One surprising observation from his journey was that eating correctly actually improved his performance.
Many assume dieting reduces energy levels. Mr Sharan experienced exactly the opposite.
“After controlling my diet properly, my energy increased. For the last six months, I haven’t suffered a single injury,” he said.
Earlier, injuries interrupted his training almost every week.
Today, balanced nutrition has significantly improved recovery and overall performance.
Lifestyle Changes Beyond the Gym
His transformation wasn’t built only inside the gym.
He also focused on:
- Sleeping 6–7 hours every night
- Staying physically active throughout the day
- Walking daily
- Proper recovery and mobility
- Regular blood investigations
- Continuous monitoring of health parameters
His philosophy became remarkably simple:
Train smart. Eat smart. Sleep well. Repeat every single day.
The Transformation Was More Than Physical
Within one year, Mr Sharan achieved dramatic physical improvements. His weight reduced from around 70–73 kg to 58 kg.
Body fat dropped from over 30 percent to single digits. Muscle definition improved. Strength was maintained. Energy levels increased significantly.
Yet, according to him, the most satisfying transformation happened inside his body—not outside.
Blood Reports That Tell the Real Story
Between September 2025 and May 2026, his health markers improved dramatically.
- Total Cholesterol: 278 (September 2025) → 158 (May 2026)
- LDL Cholesterol: 205.2 (September 2025) → 83 (May 2026)
- HDL Cholesterol: 51 (September 2025) → 62.8 (May 2026)
- Triglycerides: 109 (September 2025) → 61.9 (May 2026)
Overall improvements included:
- Total Cholesterol reduced by 43%
- LDL reduced by 60%
- HDL increased by 23%
- Triglycerides reduced by 43%
- TC/HDL ratio improved from 5.45 to 2.52
- LDL/HDL ratio improved from 4.02 to 1.32
These changes indicate a significantly lower cardiovascular risk, better metabolic health and stronger long-term health prospects.
His Advice for Anyone Above 40
Mr Sharan believes it is never too late to begin.
Interestingly, he himself entered a gym for the first time at the age of 39.
“Earlier, I used to criticise gyms. I would tell people to play cricket or do yoga instead. But now I realise that after forty, strength training is essential,” he said.
His advice for beginners includes:
- Get a complete health check-up.
- Set a realistic and meaningful goal.
- Prioritise strength training.
- Eat enough protein daily.
- Walk every day.
- Sleep at least six to eight hours.
- Track body weight, waist measurements, photographs and blood reports.
Stay patient because lasting results take months—not weeks.
Discipline Is Stronger Than Motivation
Looking back, Mr Sharan believes the greatest lesson from his journey has nothing to do with six-pack abs or body fat percentages.
It is about consistency.
“Start even if you cannot be perfect. Focus on habits rather than motivation. Train for health first and appearance second. Recovery is as important as training. Sustainable nutrition always beats crash diets,” he said.
For him, the biggest achievement is not simply losing weight.
“The greatest achievement is becoming healthier at 45 than I was at 39. This journey taught me that discipline is more powerful than motivation, consistency is more valuable than perfection, and health is the greatest investment we can make.”
His story serves as a reminder that extraordinary transformations are not built in a few weeks. They are created through hundreds of ordinary days filled with disciplined choices.
For anyone waiting for the “perfect time” to begin, IAS officer Awanish Kumar Sharan has a simple message: Start today, stay consistent tomorrow, and let discipline do the rest.
