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Home » Lose Weight Fast » Weight loss: How to lose weight like this guy who lost 58 kgs by following this diverse yet sustainable routine – GQ India

While there are no shortcuts to lose weight and get ripped in a record-breaking time, there are many diverse weight loss plans and routines that you can club together to work in your favour. Much like what 25-year-old Himanshu Sharma did to lose 58 kgs and trim from 120 kgs (with a body fat percentage of 45 per cent) to 62 kgs (with a body fat percentage of 9 per cent).

Sharma says, I mixed a lot of approaches as it wasn't just about losing weight faster; it was more about staying and being healthy. He also adds that there was no real motivation for him to lose weight in the beginning but an upcoming trip made him want to get fit. I was going to Thailand and had actually just decided to lose some weight before it. However, nothing happened overnight or even in the one month I had prior to this trip. But when I came back, I started working on myself because it gave me a good feeling. After that, for the next 6 months, I worked really hard to get in shape without taking any breaks and gaining knowledge on fitness via the internet. Consequently, the results started reflecting and then the motivation to do even better followed. Below, he highlights the weight loss plan that helped him get in shape - a mixture of multiple different sustainable dietary changes.

I started my journey with cleaning my diet slowly and also eating whole foods and protein-rich meals. During the same time I also completely ignored processed foods and started indulging in body weight and HIIT interval training.

After following this routine for a couple of months, I learned about the caloric deficit diet and started following it along with strength training in the gym.

A caloric deficit diet is a specific diet pattern that revolves around the number of calories you consume in a day. According to Healthline, the concept is based on the idea that as long as you eat fewer calories than you burn, youre bound to lose weight.

This diet pattern requires you to calculate the number of calories your body needs to consume to function smoothly without feeling hungry, and how much deficit you need to create without harming your health.

The deficit can then be created by cutting down empty calories and unhealthy fats. Keep in mind that the number of calories required to create a deficit is different for different body types. You can calculate yours online via a calorie calculator.

Sharma says that he didn't follow any specific diet chart to achieve this and instead made his diet around his schedule. I followed this diet for a few months and then started following a Low Carb diet (Not Keto but less carbs) for about 3 months. During this phase, cardio became a small part of my training routine, which comprised Sprints mixed with HIIT or Swimming. I love to mix a lot of training styles together as your body never gets used to it and you will not hit a plateau. Below, he highlights his general workout schedule that went hand in hand with these changing diets.

I used to workout 7 days a week or until I felt there was a need for rest. This is what my General workout schedule looked like:

Legs:

Squats - (60-70% of My one rep max ) x 8-10 reps | 5 sets

Jumping squats - Until Failure.

Lunges 5 sets of 10 Reps - Comfortable weight

Core:

Hollow Body Holds - 15 sec x 5 Sets

Planks - 1 Min hold - 4 Sets

Hanging Raises - 5 Sets x 10 Reps

Weighted Sit Ups with Hold (Grab a barbell, get in tuck position and lift your upper body till your knees and arms extended, HOLD)

Balance:

Single Leg RDL - Light weight + Holds

One leg Balance HOLD (Alternating)

Chest:

Flat Bench Press - 5 Sets of 15 Reps ( 30-40 % of 1 Rep max)

Decline Dumbbell press - 5 Sets of 10 Reps (Comfortable weight)

Bar Dips - 4-5 Sets of 10 (Bodyweight)

Cable Flyes with Contraction (Light weight) - 5 sets of 10-11 Reps

Triceps:

Rope Pushdowns 3 Sets of 10 Reps

Skull Crushers : 3 Sets of 10 Reps - Light weight

Wednesdays: Back and Cardio

Back:

Deadlift- Warmup (Empty Bar)

50-60% of 1 rep max - 4 Sets of 10 Reps (I mix sumo and Conventional)

Lat Pull Downs - Comfortable weight - 5 Sets of 8-10 Reps (Squeeze)

Cable Row - 4 Sets of 8-10 Reps

Cardio:

Rowing (Row machine ) - 1 min x 5 With Rest Intervals

PullUps with Burpees (As many as possible)

Front Dumbbell Raise - Comfortable weight - 10 reps x 4 Sets

Barbell Military Press - 8 -10 Reps x 3 Sets

Barbell Curls (Full Range of Motion) - Comfortable Weight - 10-15 Reps x 3 Sets

Cable Front Raise for Deltoids with Slight pause - Light weight - 10 Reps x 3 Sets

Side Lying leg raises - 10 sets x 10 reps (Alternate Legs)

Stiff Leg Deadlift - 10 Reps x 4 Sets

Glute Machine - Hip Adduction and Abduction - Comfortable weight - 10 Reps x 3 Sets each

Sprints with rest - 30- 40 sec at 85% intensity

Battle ropes

Body Holds

HandStand Practices, etc

At the end of my transformation, I weighed 62 kgs at 9% body fat (July 2018 - July 2019). Now, I am doing body recomposition and am currently at 72 kgs with 12% body fat. But as far as maintenance goes, once you know how it works it's easy but consistency is the key.

-Identify your food. Cleanse your diet, eat whole natural foods, and less processed food. Start working out, it will boost your energy and enthusiasm and be at it, results will come!

-Make time for exercise. Don't run after fad diets and shortcuts, it will do more harm than good. It's a slow and steady process.

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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Weight loss: How to lose weight like this guy who lost 58 kgs by following this diverse yet sustainable routine - GQ India

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Home » Lose Weight Fast » Weight loss: How to lose weight like this guy who lost 58 kgs by following this diverse yet sustainable routine – GQ India