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Nov 28

How to lose weight & build muscles like this guy who followed an easy yet quantifiable regime to get ripped – GQ India – What a man’s got to do

Lose Weight Fast Comments Off on How to lose weight & build muscles like this guy who followed an easy yet quantifiable regime to get ripped – GQ India – What a man’s got to do

Weight loss is a numbers game. The minute you shift your focus from the reflection in the mirror to the clothing sizes and inches youre dropping, you will be able to track your progress better. But you dont have to take our word for it, take 26-year-old Vishal Bhatnagar's a Growth and Strategy Consultant, whose obsession with numbers helped him chart the perfect weight loss plan to trim from 100 kgs to 83 kgs.

I am very fond of trekking, and would often embark on a spontaneous trek to the Himalayas. But over the years, due to my work-life lethargy and poor eating habits (resulted from not just the quality of food I was eating but also the quantity of food I was eating and when I was eating it), I gained a lot of weight, and ended up transforming myself from a slim and athletic individual to a chubby one. I weighed a whopping 100 kgs and my overall appearance had also started deteriorating as the months kept progressing, he says.

To give you a slightly better context, I looked like someone who was moving around with a tyre tube around his waist, he adds. One day, out of my love for the mountains, I decided to embark on a small but steep 5 kms trek in the Himalayas a route I had already conquered with ease in the past. But now, I gasping for breath every 50 metres, he elaborates.

By the end of this trek, I realised that I have lost all my stamina and am also in a very poor shape, physically. This realisation motivated me to get fit starting by losing weight. And, since I am from an analytics background, I decided to build my weight loss plan around tracking changes on the weighing scale. I weighed myself daily at the same time of the day (and still do). This was a very quantified approach to weight loss.

The thing is, weight loss is a fast process, but only if you do it right. Following the right diet and working out daily for an hour helped me lose weight (fast). And, what makes weight loss more interesting is that it is not a continuous process, it happens overnight. You keep your diet and exercise intact for 10 days, and on the 11th day, you will suddenly lose around 2-3 kgs. This is called the Whoosh Effect. Otherwise, on a daily basis +/-1 kg weight fluctuations happen that is not weight loss.

I lost 17 kgs in around two and a half months. During this period I was following the below diet along with one hour worth of exercises - five days a week. Post this time frame, I started lifting only weights to tone my body and build muscles.

Early Morning: 20 Cashews + 20 Raisins + 20 Almonds

Breakfast: 5 Egg Whites or 200 gms Boiled Chicken or 200 gms Tofu Cheese

Lunch: One Chapati/Rice along with a bowl Dal/Chicken Curry/Matar Paneer

Dinner: Green Salad

Apart from these four meals, I sipped on green tea or black coffee, every 2-3 hours and enjoyed a cheat day every fortnight.

QUICK READ: Heres how dry fruits and nuts can help you lose weight

My exercise regime was broken down into two parts. The first part only focussed only on weight loss and the second part focussed on bodybuilding.

So, for the initial months (2-3), I followed the below routine:

Cardio - 1 hour (running on the treadmill for 20 minutes + 20 mins on the cross trainer + 20 mins dedicated to cycling)

Basic weight lifting -

Monday - Chest and Abs

Tuesday - Back

Wednesday - Biceps/Triceps

Thursday - Shoulders

Friday - Thighs

Post losing weight, I started weight lifting full-time by following the same routine but with an increased intensity.

I have been able to maintain my weight by following my same workout regime and eating almost everything but keeping protein content ~140 gms a day as per my weight and overall calories count <=2200 Kcal.

Hit the gym right now and lower your calorie intake and track your weight daily. You will be happy to see that you are controlling your weight movement. I fainted the very first day of gym. But, adapted to it in the next 3 days. Everyone can do this! Also, I have always been a number-focused person, I think quantifying your progress motivates you to do more.

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 & build muscles like this guy who followed an easy yet quantifiable regime to get ripped - GQ India - What a man's got to do

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