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Dec 20

How to lose weight & get fit like this 40-year-old who lost 20 kgs after not being able to do even one push up – GQ India – What a man’s got to do

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The most common misconception regarding weight loss and healthy eating is that you will have to give up on a significant chunk of your social life to be able to follow a weight loss routine or a healthy diet. But, this is a myth. And, to debunk this myth, 40-year-old Brijesh Kumar shares his inspiring weight loss journey from 100 kgs to 80 kgs that didnt devoid him from living his best life.

I was always bulky, fat but not obese. Actually, you wouldnt have even noticed fat on my body other than when my big love handles would protrude from fitting t-shirts! he says.

I have also lived a very happy life I was never fat-shamed or made felt bad about my weight and a happy life and good food come hand in hand! You are not counting calories when you are happy, you are busy counting what's left of your pocket money to spend on food! he adds.

After college, I landed up in the offshore oil industry, and here the food was beyond amazing, comprising 2 vegetarian dishes, 2 meat dishes, chapatis, rice, ice creams, sweets, starters and the whole works that you get at any hotel buffet. The ready availability of so much good food led to a slow but constant increase in my girth. Consequently, my t-shirt size grew from large to XXL. But I was happy and it was still all smooth sailing I got married and now have a wonderful kid with my wife, he informs. In fact, my work allowed me (still does) to enjoy brief periods of breaks every now and then, so when I was not travelling from work, my family and I were enjoying great food everyday. I am from Cochin, so lunches and dinners comprised great Malabari food, chats, North Indian dinners, Shawarmas, Kerala Porotta and Beef (this combination is not just food for us but an emotion), Biryanis and everything under the sun! So, fitness was not even remotely on my mind until I turned 33 actually. I couldnt even do a single push up shortly before turning 33.

Coming back to my point, at 33, I wanted to buy this one specific t-shit from an online brand, and they didnt have my size XXL I guess this is an issue many XXL-sized guys and girls face. So my fitness journey actually started with me wanting to fit into a smaller sized t-shirt. I was a confident big guy and I decided to take on the one thing that was stopping me from wearing my favourite tees being FAT!

Kumar tells us that when he commenced his weight loss journey, he had just tipped the scale at 100 kgs. Below, he highlights the weight loss plan that help him lose 20 kgs and also get ripped.

Walking came first, with my wife as my walking partner, but then food always took the recliner seat and nutrition was in the front most row (practically thats where no one wants to sit in the theatre!)."

"Then a cycling fad took over us, we bought a cycle and I used to cycle 2528 kms daily. When I started noticing changes on the weighing scale, I cut down on my regular snacking habit a little bit. This continued for about a year and then my wife suggested me to join a gym and try some personal training.

So on a cold January day in 2015, at the age of 35, I joined a gym and was assigned a personal trainer. This was the workout routine that I followed under his guidance":

"I'd workout 6 days/week, comprising a 50-75 minutes weight training (Push, Pull Legs routine) followed by a 30-45 minutes of cardio routine brisk walking or elliptical. "

Push days would include:Bench presses, dumbbell presses, cable flys, push ups, shoulder presses, lat raises, tricep exercises, etc.

Pull days would include:Lat pull downs, single arm rows, seated rows, pull-ups and bicep exercises.

Leg days would include:Squats, leg presses, extensions and deadlifts.

Because of the sudden increase in daily activity, my body started to respond positively. Luckily, my trainer was someone who took form and posture very seriously and that helped me greatly later on. I continued with this gym routine for a year and also began experimenting with my fitness regime. I got help from an online coach as well. They helped me streamline my workout routine with proper nutrition and diet guidelines that resulted in this natural transformation.

I followed an extremely enjoyable diet plan in the sense that my daily diet didn't rob me of my social life. My initial meals included eggs and fruit for breakfast then pulses curry with chapati and salad for lunch. Tea with sugar and milk for evening snacks and chicken, 2 chapati and salad for dinner.

After a month, I switched to the below diet to keep up with my body's changing needs.

Breakfast: 5 egg whites and 300 gms of watermelon or muskmelon

Lunch: 200 gms of chicken/fish + 1 chapati + 200 gms of curd and salad

Evening Snacks: Milk coffee/tea + 300 gms of papaya or watermelon

Dinner : 200 gms chicken + 2 chapati + salads

I would actually like to share a pro tip here: remember that all the foods that you feed your body are essentially just calories. The body doesn't differentiate between rice or bread or chapati. Nor does it differentiate between a ladoo and lettuce. The common misconception is that the body differentiates between good calories and bad calories, it doesn't store calories from a laddoo in the abdomen and from chicken in your muscles. Every food is just calories for the body, some give more some give less. If you feed your body with excess calories then it will use what is required and store the remaining as fat. If you understand this concept then your diet will be more enjoyable and also sustainable.

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

On my own journey, I understood the two basic concepts of calories and weight training. In a caloric deficit state, that is when you feed your body with fewer calories than it requires to run its functions every day, it will try to eliminate or reduce the high maintenance items like muscles. It is our duty to actually trick the body into thinking that the muscles are required to do extra work and they need to be kept. This is where weight training comes into play. Weight training is nothing but a way to artificially give muscles added stress so that the body spares the muscles and uses the fat to compensate for the energy deficit.

My body transformation has been all natural, I have taken no BCAA, no fat burners, no Creatine, no L-Carnitine, no Aminos coffee was my only pre-workout boost! I sincerely hope my journey inspires those who think that they are too old to do this, age is just a number.

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 & get fit like this 40-year-old who lost 20 kgs after not being able to do even one push up - GQ India - What a man's got to do

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