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Nov 20

How to lose weight and build a muscular body like this guy did without following any fad diets – GQ India – What a man’s got to do

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Quick-fix hacks are like bad bandages that never stick. And naturally, never heal. A quick-fix weight loss diet or a quick-fix hack to lose weight or routine works on the same lines. Youll be able to shed some weight initially but in the long run, quick-fix hacks such as crash dieting and fat burners will harm your health rather than assist in building a fitter future. 28-year-old Rahul Jain, a doctor by profession, tells us that he had been struggling with weight issues since he was a kid, and now seeing seeing patients almost as old as himself dealing with chronic health issues, he realised that he did not want to end up becoming someone whose life is dependent on medicines.

In addition to this, he also elaborates that hes an outdoorsy person and loves going on treks and hikes. I have always enjoyed going for hiking trips and treks but when that started becoming a hassle because of my body weight, I knew I had to make changes when the fun started becoming pain.

I commenced my weight loss journey in March 2018 at 98 kgs and by this year August, I trimmed to 61 kgs. I was able to do so by following the below weight loss plan.

To lose weight, Rahul started working out regularly, eating right by choosing to opt for a sustainable diet plan.

"When I say my weight loss diet plan was sustainable in nature, what I mean to say is that this diet only comprised home food. All my meals were also timed."

"Id eat breakfast at 8:00 am sharp. Lunch would be consumed around 12:30 pm and dinner by 6:30 - 7:00 pm. My lunch and dinner would include 2 chapatis without any ghee, pickle or other side accompaniments that could be avoided + 1-2 bowls of veggies + 1 bowl of curd. If the veggies I am eating on a particular day were low on calories, I would treat myself to a papad. Similarly, if I was eating potatoes then Id skip the papad or any other accompaniments to strike a balance. I never avoided anything totally portion control was the key."

"In between lunch and dinner, Id enjoy a light snack of homemade mathri/peanut butter with tea or fruits and also have two cups of coffee throughout the day. And, when I say I didnt avoid anything totally that also meant sweets. If I craved a Rasgulla or Jalebi, I would eat the sweet but then remove something from my usual meals to maintain my calorie intake."

"Initially, I wasn't logging any of my meals to track my calorie intake but from the September of 2018, I started calculating my meals via an IIFYM calculator. This helped me plan my meals better. Abs are great but so are butter naan and pizzas I cannot leave it forever but I can have 2 pieces instead of 3/4 or 1 naan with butter and one without it. Actually, so can you and so can anyone, just make sure it meets your IIFYM targets even if that required me to skip my dinner for a delicious high calorie lunch."

QUICK READ: How many calories should you eat every day to lose weight?

IIFYM is a flexible dieting option, which requires you to calculate how many grams of macronutrients (protein, fat and carbohydrates) you need to eat each day, and then tracking your food intake accordingly. IIFYM diet lets one enjoy their favourite guilty pleasure as long as theyre meeting the bodys needs. Yes, ice cream is an option in this diet but you've got to tread carefully.

QUICK READ: How to lose weight by calculating your macronutrients right

The thing with weight loss is that you have to be patient and not keep hopping from one gym to another, or from one trainer to another if you dont see any immediate results. I started by indulging in a 40-minute cross functional training routine and also go for a run and hike on an off day. I made sure that I followed this routine at least 5 days in a week and not skip the routine as much as I could, even when on a hiking trip. My coach helped me prepare a 10-15 minutes workout routine, which can be done anywhere.

This quick routine included: 10 mins of 3 burpees, 5 air squats, 7 crunches - actually as many rounds of these three as possible OR 3 rounds, 50 jumping jacks, 40 butt kickers, 30 mountain climbers, 20 shoulder taps/lunges, 10 push-ups and 5 burpees

"Currently I'm on a calorie surplus, and want to achieve a target weight goal of 75 kgs. But I workout daily or indulge in some form of physical activity and log all my meals to portion control and maintain my bodys form."

"Believe in what you are doing and also on your coach. I started working out with the Shivfit7clan and have had a great experience with the coaches and team here. Also, don't fall for the shortcut fad diets they dont work. Only hard work pays off."

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 and build a muscular body like this guy did without following any fad diets - GQ India - What a man's got to do

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