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Nov 21

How to lose weight like this guy who lost 28 kgs by making these two small changes in his lifestyle – GQ India – What a man’s got to do

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Nothing good a lot of money, a great body or your target weight loss goal will ever come easy. But that doesnt mean that good things are impossible to achieve. A little obstacle or an unconventional halt only makes things interesting and often even help you become a better version of yourself. 22-year-old Prayas Mahajan tells us that his nothing good comprised two things: lose weight (fast) and build a kickass body.

I had a simple thought in my mind I wanted to change the way I looked in order to attain a great physique (a physique that I dreamt of!). So, without wasting any time, I commenced on a weight loss journey to trim from 110 kgs to 82 kgs, he says. Actually, I lost a majority of my bodys excess fat in 6 months by following the below weight loss plan, and since then I have consecutively been working towards bettering my form to reach a step closer to my dream bod, he adds.

To lose weight, I made two very simple yet important changes in my lifestyle. One: Completely alienate sugar and fried food from my diet. Two: Cultivate patience.

Initially, all I wanted to do was to lose as much weight as possible and as quickly as possible. I started hitting the gym regularly and also learnt the importance of nutrition, but it wasnt easy. I hail from a Punjabi family, and all our conversations are always centred around our next meal! I grew up having no proper knowledge of nutrition. So, when I started reading about nutrition and cultivating healthier eating habits to get fit, I realised that what you eat amounts to almost 70 per cent of the change you want to see in your body."

"Prior to this realisation, like many weight loss amateurs, I too had this perception that one could eat whatever they wanted as long as they worked out like a crazy person in the gym. Once I was able to see and understand past this myth, fitness became a part and parcel of my lifestyle. Fitness is not a destination but a process. I made changes to my diet, and started seeing some wonderful changes in my physique.

"A diet plan is very specific to a person's age, height, weight, training type, etc. But this is what worked for me."

Early morning (7:00 am): A banana and a cup pf black coffee before working out

Breakfast (9:30 am): An omelette made from 2 whole eggs and 4 egg whites + cheese with watermelon and papaya (when available)

Mid-day snacks (12:00 pm): A serving of fruits and nuts

Lunch (2:00 pm): 150-200 grams of chicken cooked in low oil or grilled along with veggies and rice

Evening snack (between 3-5:30 pm): A serving of fruits and some nuts

Dinner (9:00 pm): Grilled chicken/fish with a bowl of soup/rice and veggies

Notably, I keep changing my diet as per my goals (bulking muscle, fat loss, etc). And, since my end goal was never weight loss; it was to build a lean and muscular physique, which is extremely hard for someone who used to weigh 110 kgs, I keep changing my workout routines as well. But, the below basic workout regime is very effective for anyone whos new to the gym.

"Each day should commence with warm up and stretching for almost 10 minutes, followed by this workout plan":

Flat Bench Press- 10x4 Go as heavy as you can with correct form

Incline Dumbbell Press- 10x4

Incline Chest Fly- 10x4

Cable crossovers- 10x4

Decline Bench press- 10x4

3 sets of pull ups- as many reps as possible

Close grip lat pull down- 10x4

Single arm dumbbell rows- 10x4

Deadlift- 8x4 as heavy as possible with right form

Back extension- 10x3

Wide grip lat pulldown- 10x4

Good mornings- 10x3

Cardio -

2km running

4km rowing (rowing machine)

20 minutes cycling

Abs -

Hanging knee raises- 10x4

Plank 1 minute x 4

Jack Knives- 10x4

Squats- 8x4

Leg curl- 10x3

Goblet squats- 10x3

Walking lunges- 10x4 for each leg

Calf raises- 10x3

1000 m rowing

30 reps Snatch

1000 m rowing

30 reps push press

Shoulders -

Shoulder press- 10x4

Lateral raises- 10x3

Prone high row - 10x3

External Rotation- 15-20 reps x3 very light weight

Triceps -

Tricep push downs- 10x3

Tricep dumbbell extension- 10x3

Biceps- Bicep curl- 8x4

I have been working out (minimum 5-6 days a week) consistently for the past 4 years now. I have learnt from my mistakes, have done a lot of research as well as watched a lot of videos on YouTube to gain knowledge and insight to better my workouts, diet and overall health. I personally owe everything in my life to my transformation. It has helped my develop confidence, manage my time better and also brought so much discipline and consistency in my life that every day I take small steps to become a better version of myself.

QUICK READ: The best abs workout: the only 6 exercises you need to get a six-pack

"I have been able to maintain my weight by trying to keep a track of what I eat and completely avoid fried food. I like to indulge in sweets, so I have a bite here and there, but that's the end of it. I try to clock 10,000 steps daily and also workout 6 days a week. I prioritise sleep and try to get at least 7 hours of it and consume 2-3 litres of water every day.

QUICK READ: Here's how drinking water at regular intervals can help you lose weight and increase your metabolism

The first and foremost thing for anyone who intends to make a change is to be patient. Changes dont happen overnight and all the years of following a bad lifestyle will require some time to undo. Small consistent efforts every day will go a long way for anyone to reach their goal. Also, the only person you need to compare yourself with is yourself. There are no shortcuts. Please dont fall for traps such as - lose weight in 30 days, slimming tea, fat burners and steroids. The only way you can lose weight by having green tea alone is if you yourself go and pluck the leaves!

QUICK READ: Here's why drinking Green Tea will NOT make you lose weight

I think the most important part of my journey is the chase. I have this virtually impossible physique in mind (my hero). I know I can never attain it, but thats what keeps me going. Every single day, doing what I have to get things done. I think its very important to keep something not easily attainable because ultimately not having achieved that level is what pushes me every day to outdo myself.

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 who lost 28 kgs by making these two small changes in his lifestyle - GQ India - What a man's got to do

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