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Home » How to lose weight safely » How to lose weight and build abs like this guy who did it in less than a years time to get in shape – GQ India – What a man’s got to do

While theres no magic secret or a quick hack to lose weight, a streamlined weight loss plan that takes into account both your diet and workouts will help you get shredded in the most sustainable manner. 30-year-old Vicky Arlekar tells us that to adopt a similar approach he crafted a 300-day challenge for himselfthe objective of which was to get ripped in 300 days without harming his physical and mental well-being.

In December 2018, I decided to wear a suit that Id gotten stitched in May 2018. But as I was trying it on, I realised that I couldnt even get my arms and legs inside it properly. In a span of just 7 months, I had gained a lot of weight with no sight of losing it anytime soon, given the lifestyle I was following.

But as the new year rolled in, I decided that this will be the year that I get ripped and also maintain my weight properly!"

"Consequently, I devised a 300-day challenge/weight loss plan for myself to trim down from 97.40 kgs to 85.49 kgs and also build muscle.

My 300-day challenge was divided into three phases and each one of these phases included me trying a new workout approach and diet.

The first phase of my 3-part weight loss plan began with me just limiting my food intake and completely shunning junk food from my diet. I also started indulging in cardio, twice a week, and lifting weights. By just following these methods, I was able to lose 6-8 kgs weight in the first three months.

For the next phase, I started lifting heavy and also indulging in daily compound exercises. I included a lot of protein in my diet and started taking a basic Whey supplements to compensate for any protein deficiency. This helped me build a lot of muscle. I was eating 4 meals a day and by the end of this phase weighed 92 kgs.

This was my fat burning phase. During Phase 3, I alternated between cardio and weights everyday. Id also do skipping, every alternate day. For the first 3 months, I followed the same diet as I did during Phase 2 but for the last 30 days of this phase, I started following the 16:8 intermittent fasting diet eating pattern.

Intermittent Fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It doesnt specify which foods you can or cannot eat. It only focuses on when you should eat them.

There are many IF plans and patterns that you can follow, but the most effective one, according to studies is the 16:8 IF diet. The 16:8 IF diet entails one to observe a 16-hour fasting period, followed by an 8-hour eating window.

You can commence a 16-hour fast at 10:00 pm in the night, after you eat your last meal of the day and go to sleep thats 7-8 hours gone right there. You can break the 16-hour fast at 2:00 pm with your lunch and eat small meals till 10:00 pm this makes up the 8-hour eating window. Alternatively, you can also begin your fast at 8 pm and break it at 12 pm, the next day.

During the months I wasnt following the 16:8 IF diet plan, this is the diet that I stuck to:

Breakfast: A glass of milk

Mid-day: A protein shake

Lunch: Vegetables with 3 boiled eggs

Evening snacks: Fruits

Dinner: Vegetables with chicken

"By the end of 300 days, I had lost 12 kgs and built healthy muscles.

To maintain my new weight I still follow the 16:8 IF plan, but only for 5 days/week.

Weight loss is all about mastering the basicseating healthy, sleeping well and exercising regularly. Also, remember that you cannot lose weight overnight just like how you didnt gain it overnight.

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 abs like this guy who did it in less than a years time to get in shape - GQ India - What a man's got to do

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Home » How to lose weight safely » How to lose weight and build abs like this guy who did it in less than a years time to get in shape – GQ India – What a man’s got to do