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Nov 26

How to lose weight like this guy from Jaipur who lost 50 kgs by following these three life-changing principles – GQ India – What a man’s got to do

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When the going gets tough, the tough get goingnot just going, they get tougher and even take control of the situation. Like 23-year-old Naman Khetan did to lose weight after hearing random people make disruptive comments over his obese body and looks.

Two years ago, I weighed a whopping 146 kgs and I would say there were many small instances that made me want to adapt to a healthier lifestyle. But, a few that stuck were, hearing people pass disruptive comments on my weight and looks on the street and at movie theatres, he says. These incidents didnt just motivate him to lose weight but also transform his whole life.

They made him want to take control of his life, one day at a time, and also lose 50 kgs by following a dedicated weight loss routine that was stemmed from the below three life-changing principles.

I knew losing weight is not going to be easy. I knew the only way I could do it was by imbibing perseverance and consistency in my life along with following the correct diet plan to bring a change.

Perseverance will teach you that every day is a battle that you have to fight with your inner voicetelling you to give up. You need to have a clear state of mind, and an even clearer vision of your goal to not let yourself stray on this journey. Only through perseverance will you be able to reach anywhere you want toDay One or One Day, it's your call!

Consistency will ensure that you dont ever miss a workout. I have never missed a single workout sessionand by never I mean never ever.

Eating right or following the correct diet plan (one that is customised for your body type) is the most important change that you need to facilitate in your lifestyle if you want to lose weight and transform your body. If you skip this step, your transformation journey is going to be next to impossible.

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Essentially, what I am trying to say is that stay true to yourself and also to your diet and workout regimes like I did to be successful on this journey."

While his diet kept changing as his body goals kept updating, Naman outlines the workout plan that helped him tone his body on this journey below.

I worked out 6 days a week (still do), Sunday being observed as a rest and recovery day. Three days were reserved for strength training and three days for cardiovascular training.

Stretching (15 minutes): Never to be skipped

Chest

Bench press: 4 sets (15,12,12,10) increase the weights according to your strength and gradually with each set

Incline press: 4 sets (15,12,12,10) increase the weights according to your strength and gradually with each set

Shoulders

Shoulder press: 4 sets (15,12, 10, 8) increase the weights according to your strength and gradually with each set

Lateral raises: 3 sets ( 15,15,15 ) 5 kgs for all the sets

Rotator Cuff: 3 sets (12 each hand) same weight for all the sets

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Triceps

Reverse push down: 4 sets (15,12,12,12) increase the weights according to your strength and gradually with each set

Cardio: 20-40 minutes post my strength training (indoor cycling or skipping at a pace where your heartbeat is above normal)

Cool down (15-20 minutes): Never skip this

Stretching (15 minutes): Never to be skipped

Running: 1 hour for running in the park (10kms)

Cool down (15-20 minutes): Never skip this

Stretching (15 minutes): Never to be skipped

Body weight squats (20*3 sets)

Weighted squats: 4 sets (15,12,10,8) increase the weights according to your strength and gradually with each set

Step ups: 4 sets ( 5 reps each leg) 1st set: bodyweight, 2nd set: 10 kg rod, 3rd and 4th set: 10kg rod + 5kg on each side

Leg curl: 4 sets (15,12,12,12) increase the weights according to your strength and gradually with each set

Calf raises: 4 sets*20 each leg (free weight)

Cool down (15-20 minutes): Never skip this

Stretching (15 minutes): Never to be skipped

Outdoor cycling for an hour and a half

Cool down (15-20 minutes): Never skip this

Stretching (15 minutes): Never to be skipped

Deadlifts: 4 sets (10,8,6,4) increase the weights according to your strength and gradually with each set

Bent-over row: 4 sets (15,12,12,12) increase the weights according to your strength and gradually with each set

Wide grip lat pulldown: 4 sets (12,12,12,12) increase the weights according to your strength and gradually with each set

Close grip lat pulldown: 4 sets (12,12,12,12) increase the weights according to your strength and gradually with each set

Seated rows: 4 sets (12,12,12,12) increase the weights according to your strength and gradually with each set

Bicep curls: 4 sets (15,12,12,12) increase the weights according to your strength and gradually with each set

Dumbbell preacher curls: 3 sets (12,12,12 - each hand) increase the weights according to your strength and gradually with each set

Cardio for 20-40 minutes, post strength training

Cool down (15-20 minutes): never skip this

Stretching (15 minutes): Never to be skipped

Running/Cycling

ALSO READ: The key to not leaving the gym and staying motivated, according to The Rock

Let me start by quoting Muhammad Ali here, Don't quit. Suffer now and live the rest of your life as a champion this one quote has really helped me a lot during the initial days of my journey. I hated every minute of training, but kept repeating this to myself. So, just don't think about anything and just kickstart your transformation journey. You will not only transform your looks but will also end up transforming your whole life you will come out as a new person.

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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How to lose weight like this guy from Jaipur who lost 50 kgs by following these three life-changing principles - GQ India - What a man's got to do

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