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Nov 10

How to lose weight like this guy who lost 21 kgs after not being able to do a single push-up – GQ India – What a man’s got to do

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Combating sudden weight gain can be very challenging if youve uprooted your entire life to start afresh at a new college or job. Even more so, if youve followed a very healthy lifestyle up until the move but now, suddenly, are a caffeine-dependent life form who eats anything and everything.

22-year-old Mrinal Kumar tells us that he started gaining while he was in the 12th grade due to late-night binging and couldnt breakaway from the habit even after moving cities for college. I gained 10 kgs when I was in 12th grade due to late night binging during exams. Soon after, I moved away for college and ended up gaining another 12 kgs, he says. My lifestyle has become very horrible. I used to get disgusted by my own unhealthy choices.

During this duration, I had transformed from being a healthy and fit teen to an obese person who couldnt even climb a flight of stairs without wheezing. I remember this one time when I was hanging out with friends of my own age, and someone confused me as one of my friend's older brother and even someones father this one time. Instances like these broke my heart but I wasnt going to let them define me or be stuck in this form forever.

There was also this other time when I was playing football with my friends and they challenged me to do one single push-up, which is actually not that difficult. But, I just couldnt do it. It made me feel very weak and unhealthy. I started to lose confidence in myself and would even shy away from being in pictures.

Looking back at it now, I realise that I felt ashamed of myself as staying in a hostel (for college) and eating junk food, day in and out, had made me obese. And even though I knew that the junk food was making me gain weight, Id still find comfort in it and eat a ton more to make myself feel better.

But beyond a point, my self-awareness made me realise that something had to be done or else it will be too late. So, in the beginning of this year, I gathered all my courage and decided to devise a plan to lose weight. I felt that if I will not come to my own rescue then no one will be able to help me as well. Also, two of my best friends have recently also transformed themselves from being overweight to being fit. I felt that if they could do it then what's stopping me? I can also do it!"

I weighed 95 kgs when I embarked on my weight loss journey. By following the below weight loss plan for 7 months, I was able to 21 kgs and trim to a healthy 74 kgs."

The first thing I did was - changed my eating habits and join a gym. I also changed my mindset from being a victim of obesity to that of someone who is willing to take action for a better future and life. Initially, the results were not visible as I was not following a strict diet and was also allowing myself a few cheat meals every now and then. I managed to shed a couple of kilos but it didnt feel right as I was indulging in a lot of cardio and expecting different results.

To tackle this issue, I enlisted the services of a personal trainer from the gym. The trainer charted out a proper meal plan for me and also an exercise regime that followed religiously. Slowly but surely, I started seeing changes in my body and with each dropping kilo I was further motivated to burn more fat. By this point, I refused junk food and aerated drinks all together, and only followed the below weight loss diet plan.

Pre-workout meal: A cup of black coffee and 1 banana

Post-workout meal: 4 egg whites and 1 whole egg

Breakfast: Boiled veggies + 50 grams of paneer

Lunch: 1 roti + 3 egg whites with sauce or ketchup as per taste

Snack: A cup of green tea and 1 apple

Dinner: 100 gms of boiled chicken + 1 cucumber/carrot

I tried to not eat anything post 8 pm in the night and drink at least 4 litres of water each day. Also during this time, no food from any restaurant was allowed and salt intake was limited to minimum to lose water weight.

QUICK READ: Here's how drinking water at regular intervals can help you lose weight and increase your metabolism

My weight loss workout regime was very rigorous 6 days/week routine. As per this routine, I did cardio everyday, alternating between 30-40 minutes of HIIT, running and cross trainer, post weight training. For weight training, each set had a break of up to 1 min and there was a break of 2-3 minutes between each exercise. I also did 10 minutes of stretching before and after the workout. This the plan that I followed:

Monday: Chest day

Push-ups

Incline bench dumbbell press

Flat bench dumbbell press

Decline dumbbell press

Pec fly

Incline bench

Dumbbell fly

Decline plate press

Tuesday: Back

Close grip pull ups

Seated Rows

Hyperextensions

Face pulls

One arm row

Lateral pulldown

Rear delt laterals

Wednesdays: Arms

Close grip pull-ups

Standing dumbbell curls

Standing hammer curls/Cable rope

Hammer curls

EZ bar preacher curls

Overhead tricep extension

Tricep pushdown

Tricep dips

Thursday: Shoulders

Seated overhead dumbbell press

Plate press out

Lateral raises

Shrugs

Machine shoulder (military) press

Side raises

Fridays: Legs

Free squats

Goblet squats

Sumo squats/Barbell squats

Deadlifts

Weighted walking lunges

Leg curl/extension

Calf raises

Saturdays: Cardio

Jogging - 20 minutes

Cross trainer - 30 minutes

Spin cycling - 12 minutes

Leg raises

Sit ups

Planks

Skipping

QUICK READ: The best cardio machine for every type of workout

Sundays were usually classified as rest days but Id still try to get some exercise in the form of swimming or football.

Currently, I am maintaining my weight by counting the number of calories in my diet and the kind of calories too. I also go to the gym everyday and try to maintain a healthy lifestyle overall.

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

According to me, the most difficult exercise on this path is to leave the comfort of their house/workplace and enter the gym. I feel that if someone goes to the gym, half the battle is won right there. Anyone who wants to lose weight must also sacrifice the short term gratification achieved from junk food for the long term reduction of weight. It will take an immense amount of hard work and willpower but you must love yourself enough to know what is good for your body!

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 like this guy who lost 21 kgs after not being able to do a single push-up - GQ India - What a man's got to do

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