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Dec 12

How to lose weight like this guy who lost 41 kgs by adopting this simple and smart 3-step plan – GQ India – What a man’s got to do

Lose Weight Safely Comments Off on How to lose weight like this guy who lost 41 kgs by adopting this simple and smart 3-step plan – GQ India – What a man’s got to do

Contrary to the popular belief, you cant actually lose weight by just working out in a gym 24x7 or worse, crash dieting. Youll just end up harming your health and mental well-being if you go down this road. To lose weight in a sustainable manner a manner thatll prove successful in the long-run you need to adopt fitness as a part and parcel of your life. If youre confused as to how to commence on this route, let 28-year-old Amith Rvs inspiring journey guide you.

Amith tells us that at his heaviest he weighed in-between 136-140 kgs. I was afraid to weigh myself, but I know I weighed in-between this range, 5 years ago. And, it is not like I didnt have the urge to lose this weight before, the scale tipped so high. I did. I always wanted to be fit. But nothing materialised until performing even day-to-day activities became difficult. I suddenly realised that theres no escaping this now, and consequently, commenced on the below weight loss routine to trim from 136-140 kgs to 99 kgs."

Amith lays down a simple 3-step plan that helped him get started on his weight loss journey. The trick was to keep it simple. So, I commenced by making these small changes in my life:

1.Walking - I started walking 10k steps daily. This is a wonderful way to start living a more active lifestyle.

2.Moderation is key - Eat everything but in moderation. Adherence and sustainability are the two keys to any weight loss journey. Pro tip: Include fibre-rich foods in you diet. They curb overeating by keeping you fuller.

3.Mix and match - Apart from walking, I also started indulging in both strength training and cardio routines. The two combined will get you optimum results. Here, take a look the exercise regime that helped me whip myself in shape below".

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

Says Amith, Id workout for 5 days/week, and also kept changing my routine every 3 months before my body got adapted to the below Upper Body Split and Lower body Split and Cardio routines.

Upper Body -

Flat Dumbbell Chest Press: 15 reps - 2sets

Incline Dumbbell Chest Press: 15 Reps - 2 sets

Shoulder Press: 15 reps - 2sets

Lateral rise: 15reps - 2 sets

Bicep and Triceps -

Barbell curls: 15reps - 2 sets

Tricep Skull crushers: 15reps - 2 sets

Lat Pulldown: 15reps - 2 sets

Dumbbell Rows: 15reps - 2 sets

Followed by 20 mins of LISS (low-intensity steady state) cardio - cycling, elliptical or treadmill

Free Squats: 100 reps 20*5

Leg Press: 15reps - 2 sets

Leg extension: 15reps - 2 sets

Hamstring Curls: 15reps - 2 sets

Calf Raise: 15reps - 2 sets

Followed by walking on the treadmill for 30 minutes

In accordance with his 3-step approach to weight loss, Amith reveals that he followed a flexible dieting, also known as If It Fits Your Macros or IFFYM, plan. My diet comprised single source foods (foods that boast only one of these three macros: protein, carbs or fats) such as milk, sprouts, eggs, vegetables, rice and dark chocolate. If were to outline my daily meal plan, this is what it would look like -

Early Morning: A glass of amla juice

Breakfast: 1 glass milk with millets + 1 apple + a handful of almonds

Lunch: 1 cup rice with veggies (carrots, beans, okra, beetroot) with 2 eggs

Dinner: A salad made from sprouts, apples, beetroot and carrots and a glass of juice, occasionally

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

"After losing a massive amount of weight, your body weight will keep fluctuating. It becomes range bound rather than just limiting to a fixed number. I do have bad days on the weighing scale, but I don't let these days turn into weeks or months. However, if there is one key to weight maintenance, I'd say, it is working out regularly. I ensure that I dont miss a workout session for more than three days in a row, and like I already said moderation is important, I eat everything but count my calories to keep my weight in check."

- "Understand the basics of calorie tracking, macros and flexible dieting

- Don't eliminate junk foods, just see to it that you don't over-indulge in them

- Don't work against your body, work with your body to get rid of the excess fat

- Be patient. It is going to take longer than you expected. But in the end it is going to be worth it.

- Most importantly, enjoy the process. I discovered a new person in me. I am now able to help others who have are struggling to lose weight via Instagram, YouTube and Quora."

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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