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Home » How to lose weight safely » Weight loss tips: How to lose weight like this guy who transformed his physique with this balanced approach – GQ India

The quest to lose weight can often be very challenging. Weight loss is the culmination of following a balanced approach between eating the right foods and working out daily. 23-year-old Nabhanshul Satra tells us that not only was he able to lose weight and trim from 108 kg to 71 kg but also change his perspective towards his life and personal goals by following one such balanced weight loss plan.

Says Satra, After twelfth grade (in 2014), I appeared for JEE and wasn't able to clear the exam cutoff. This disappointed me greatly as I had put in a lot of effort to prepare for it. But I was determined to appear for the exam again and thus took a year drop to prepare for it and this was the starting point of my ballooning weight gain.

I joined a coaching centre in Kota for JEE preparation, but wasn't able to handle the persistent body shaming I was subjected to there and decided to come back to my hometown in Raipur. I discarded all physical activities, and would just sit and study in a single position for hours. I started eating a lot and consequently gained 20 kg during 2014-2015. This made me go from fat to obese in no time, he adds.

Now, while I did manage to clear JEE Main and Advanced in 2015, my health had already taken a severe toll by this point. Looking back at it, I think I was probably at the lowest point of my life then. Around this time, my mom suggested that I join a gym. I was hesitant at first but I thought that it wouldn't be the worst thing to do right now and finally joined a gym close to my house in June 2015. On my first day at the gym, when I stepped on the weighing scale, I was shocked to see that I weighed 108 kg. Meanwhile, I also got admitted into a college about 45 kms away from my residence. This meant a daily commute of 90 kms along with gym and college studies. My perspective towards life changed a lot as a result of working out. I became more optimistic in life! he elaborates.

At the end of my weight loss journey (February 2016), I weighed around 71 kg. It took me about 8-9 months to lose 37 kg by adopting a balanced approach to lose my body weight by doing both strength training and cardio simultaneously and eating right, he adds. Below, let me elaborate my diet plan and exercise regime in detail,

The first thing that I did was completely stray from unhealthy food and sweet dishes, I also started timely meals as per daily schedule. This is what it was like:

Early morning and breakfast: Id wake up around 5:45 am and reach the gym by 6:15 am. From 6:15 to 8 am, I would workout and then leave for college. Post my workout, Id have Whey protein about 30-40 grams of masala oats + 3-4 boiled egg whites

Lunch: Id take my lunch at about 1:00 pm. My usual lunch consisted of two chapatis, salad, and a green sabzi cooked in less oil.

Evening snack: My college would get over at 4:30 pm and on my way back home, I used to have 2-3 Threptin biscuits.

Dinner: By 10:00 pm, I would eat my dinner. This comprised one-two chapatis with some green vegetables and a salad.

As a part of my weight loss diet, I also restricted my milk consumption. On some nights, I just used to have chicken salad for dinner. As I progressed further, I completely dropped sugar from my diet i.e. I stopped adding sugar in milk and gave up eating all kinds of desserts.

QUICK READ: 5 foods to avoid if you are trying to lose weight (and what to eat instead)

My exercise regime consisted of a 15 minute cardio session on the treadmill. Post which, I used to do strength training. I reserved two days of the week (usually Saturday and Sunday) for one hour cardio sessions. I used to follow 3 set strategies per exercise and progressive weight overload with 15,12 and 10 repetitions respectively.

1. Incline Chest press (Dumbbell)

2. Decline Chest press (Barbell)

3. Flat Chest press (Barbell)

4. Incline Chest press (machine)

5. Decline Cable Fly

6. Chest Fly (machine)

1. Lat Pulldown

2. Deadlift

3. Seated Cable Rows

4. Incline bench row

5. Close grip lat pulldown

6. T-bar row

1. Dumbbell shoulder press

2. Lateral Shoulder Raise (Machine)

3. Lateral Shoulder Raise (Dumbbell)

4. Cable Front Raise

5. Shrugs (Barbell)

1. Barbell Squats

2. Leg Press

3. Walking Lunges

4. Leg Extensions

5. Hamstring Curls

6. Calf Raise

Friday - Biceps and Triceps

1. Triceps Cable Pushdown

2. Barbell Curl

3. Triceps Extension (Machine)

4. Biceps Preacher Curl

5. Skull-crushers

6. Incline Dumbbell Curl

7. Triceps Kickback

8. Hammer Curl

Saturday - 1 hour cardio

30 minutes (Treadmill)

20 minutes (Arc Trainer)

10 minutes (Cycling)

Sunday - Same as Saturday

QUICK READ: 9 best foods & drinks you should have after a workout

I am studying in the United States now and honestly it is very difficult to manage time in grad school. However, I still find time to go to the gym in the morning. I work out 4-5 times a week these days, mostly doing strength training. I cook my own food and try to avoid all unhealthy foods (desserts, fried foods, etc). Apart from this, I play badminton twice a week. It has greatly helped me in maintaining my current weight at 74 kg.

For someone who is looking to lose weight, I would just give one piece of advice: Believe in yourself and to trust the process. Try to give direction to your frustration and you'll go a long way.

Disclaimer: The fitness journey, diet and workout routines shared by the respondents are purely for inspirational purposes and in no way intend to propagate a specific body type. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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Weight loss tips: How to lose weight like this guy who transformed his physique with this balanced approach - GQ India

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Home » How to lose weight safely » Weight loss tips: How to lose weight like this guy who transformed his physique with this balanced approach – GQ India