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Home » How to lose weight quickly » This guy lost 24 kg in just 16 weeks. Here’s how he did it – GQ India

While youre still browsing through fitness articles and contemplating howto lose weight quickly, LinkedIn manager Adam Bowden has already achieved the fitness transformation of your dreams. The 34-year-old Singaporean has lost 24 kg in 16 weeks! Thats more than you could ever aim to lose in a year. Obviously we wanted to knowthe details. So we simply asked:

Determined to bring about a healthy change to his lifestyle, Adam Bowden enrolled for an intensive fitness programme at Ultimate Performance Singapore. The programme was initially supposed to be a 12-week coursebut eventually extended to 16 weeks.The programme managesyourexercise, nutritional needs and also suggestssome lifestyle changes (like sleeping hours etc). Every session is with an experienced personal trainer but they still put the emphasis on you to manage your food habits based on their recommendationsand also complete the required exercises.

Hisworkout routine

Though the overall requirements were consistent, the workouts at each stage differed. Bowden explains how his regular fitness regime went down:

Bowden also incorporated a fewminor changes in his daily routine.Hetookthe stairs rather than an escalator orwalked for20 minutes instead of taking the bus.

His diet

No amount of workout can help if you dont eat right. And so Bowden cut out all carbs from his diet for the first eight weeks. After that he incorporated some amount of carbohydrates in his diet sincecarbs were required to help build up some of the muscle. But, broadly, this washis diet plan:

Breakfast: 3 eggs (cooked, scrambled or boiled)

Mid-morning snack: 25 gm almonds

Lunch: 250 gm chicken breast, turkey breast or white fish with two handfuls of green vegetables (such as spinach, asparagus or broccoli)

Mid Afternoon: Protein shake

Dinner: Same as lunch

During his 16 weeks, Bowdenconsumed fourlitres of watereveryday and no more than three black coffees a week. The only time he cheated was with theoccasional extra cup of coffee.I was fully committed to the program so I followed the food plans every day, he says.

Today he is comparatively less harsh on himself.Do I still have food that isnt good for me? (like Steak, Pizza and Pasta). Yes, and I do enjoy that but I also am a lot more knowledgeable. I now typically eat similar to the above plan for maybe four to fivetimes a week and on the remaining days I am a little more relaxed. I definitely dont eat as much fatty food or carbs but if I want to enjoy the occasional meal then I will go ahead and do so. I consume a lot less alcohol now,just a quarter of what I used to drink and I no longer drink beer, he says.

His motivation

Long working hours and lots of travel gave me lesser and lesser time to exercise. Traveling also impacted my lifestyle to a certain extent and Alcohol was a keyfactor. However, I came to realise that none of these were preventing me from making the change. It was me and me alone that stopped any changes from happening.

So he decided to build a rock solid mental stamina. My motivation was to find the only happiness missing from my life. I knew I had gained too much weight and it was affecting me mentally. I didnt like what I saw in the mirror and had spent almost twoyears hiding it with what clothes I would wear. I had tried a number of different ways to lose weight which didnt work and it caused some lack of confidence and a sadness within my life. I wanted to change these as it was affecting my work and more importantly my relationship. So every down moment, every extra rep on the gym came from that motivation.

Health

Bowden accepts that after the first 2-3 sessions of the programme, he felt sick since his body had not been accustomed to the rigorous workout for a long time. Although after that, things have improved for him health wise. He says, I can honestly say that all of the health changes during this programme were beneficial. Since I started the programme and even after completing it, my sleep has dramatically improved, having a deep consistent 7-8 hour sleep every night.

Weight

The initial goal set with the trainer before beginning the program was to bring down 14 kg from 92kg to 78kg (Since that was the weight with which he felt healthy). He ended up over-achieving his target when he came down to 67 kg. More importantly I started at 32 per cent body fat and dropped down to 14 per cent. My muscle mass increased by about 2-3 kg but the biggest achievement was in the fat per cent loss.

Bowden says that his weight has gone up only three kg in the lastnine months since he stopped the programme. He has maintained a regular balanced diet since and works out twice a day (1 cardio and 1 weights exercise). He also continues to play soccer 2-3 times per week.

Week 3 was tough and the trainer did warn me about this at the start. I had a couple of occasions when the weight loss seemed to slow down. I basically trusted the processes and reminded myself why I was committing to this. Those two factors always helped me and it proved to be right, he says

Not everyone who works a 9-5 job can go through such an intensive fitness program and achieve theirgoals. But Bowden did. According to him, time management is the key to success. He had always incorporated it in his professional life and he just needed to do the same with his personal life as well. He said, I changed my diary around at work. Moved all 1 hour meetings to 45 minutes. Avoided needless time spent on unproductive activities and used my time traveling between meetings and back and forth from work, to manage my e-mails. With this I usually gave myself back an additional 1.5 hours a day which I invested inextra workouts. I also made sure that I spoke to my fianc, my manager and my close friends to convey that I needed their support during this process which would enable me to be a better person and employee.

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This guy lost 24 kg in just 16 weeks. Here's how he did it - GQ India

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Home » How to lose weight quickly » This guy lost 24 kg in just 16 weeks. Here’s how he did it – GQ India