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Home » Lose Weight Safely » How to lose weight and build muscle like this guy who lost 14 kgs after realising his health was at risk – GQ India – What a man’s got to do

A sudden weight gain can trigger multiple long term health issues that honestly, could have been avoided if you paid attention to your bodys signs or the prompts made by loved ones, instead of ignoring them. 27-year-old Shreyans Kochar tell us that at almost 100 kgs, he never thought of himself as an overweight individual until he realised that hes not as active as he used to be and is also constantly short of breath.

Many of my colleagues would tell me that I am the proud champion of an overgrown belly and face, but Id ignore them thinking theyre messing with me. But as the days kept passing I realised that my breathing has changed and I cannot sit or stand for long amounts of time. Id feel very restless, he says.

Shortly after this realisation hit me, my insurances renewal date came knocking and after going through a proper and thorough health checkup, I found out that I weigh a whopping 98 kgs and my insurance premiums have shot up by almost 5-7k. According to the reports, my health was a great risk factor. How was my health a great risk factor? Good question! Well, at the young age of 27, I body weight was already more than triple my age, he adds.

This moment was a huge eye-opener for me. Risking your own life is never an option; it triggered me to start working out and get in shape." In a span of 8 months, Shreyans was able to trim from 98 kgs to 84 by following the below weight loss plan.

To lose weight, I made 7 uncompromisable rules for myself to follow, these were:

1

Quit junk food such as pizzas, burgers, fried delicacies, carbonated drinks and street food

2

Reduce the intake of sugar and start sipping on green tea one/two times a day

3

Reduce the portion size of my meals. I switched my heavy 2-meal plan to small servings 4-5 meals a day

4

Join a gym and make sure that I dont bunk it

5

Avoid alcohol as much as I can

6

Sleep early and get up earlier

7

Educate myself on nutrition on what to eat and what not to eat

As per my rules, I enrolled in a gym and started following the below workout regime. I also stuck to only the weight loss diet plan I had made for myself to complement the workout routine.

"My weight loss workout routine was a combination of weight training, HIIT and cardio. However, there are many different routines to burn fat such as Zumba and Tabata that you can try."

Chest -

1

2

Dumbbell/Barbell Bench Press (Flat, Inclined and Decline ) | Set - 3 (for each variation) | reps - 12 to 15 (each variation)

3

Dumbbell Fly | Set -3 | Reps - 12-15 (each set)

4

Pushups - (Try as much as I can - Target was 50 )

Triceps -

1

Dumbbell French Press | Set 3 | Reps: 12-15 each set

2

Decline Tricep Extension | Set 3 | Reps: 12-15 each set

3

Underhand Kickback | Set 3 | Reps: 12-15 each set (each hand)

4

Tate Press | Set 3 | Reps: 12-15 each set

5

Back dips | Set 3 | Reps: 12-15 each set

6

Back -

1

Dumbbell rowing | Set -3 | Reps - 12-15 (each set)

2

Lat pulldown (wide grip ) | Set -3 | Reps - 12-15 (each set)

3

Seated Cable rowing | Set -3 | Reps - 12-15 (each set)

Biceps -

1

Dumbbell curl | Set -3 | Reps - 12-15 (each set)

2

Close grip Barbell curl | Set -3 | Reps - 12-15 (each set)

3

hammer curl | Set -3 | Reps - 12-15 (each set)

4

Wide grip barbell curl | Set -3 | Reps - 12-15 (each set)

5

Concentration curl | Set -3 | Reps - 12-15 (each set)

6

Inclined curl | Set -3 | Reps - 12-15 (each set)

After back and biceps - Shrugs | Set -3 | Reps - 15 (each set)

Abs - 3-4 variations of common exercises

Legs -

1

Barbell Squats | Set -3 | Reps - 12-15 (each set)

2

Walking Lunges | Set -3 | Reps - 12-15 (each set- One set equal to to and fro)

3

Sumo Squats | Set -3 | Reps - 12-15 (each set)

4

Deadlifts | Set -3 | Reps - 12-15 (each set)

Shoulders -

1

Overhead shoulder press | Set -3 | Reps - 12-15 (each set)

2

Lateral raise | Set -3 | Reps - 12-15 (each set)

3

Front Raise | Set -3 | Reps - 12-15 (each set)

4

Barbell Overhead press | Set -3 | Reps - 12-15 (each set)

5

Arnold Press | Set -3 | Reps - 12-15 (each set)

6

1

Burpees | Set -3 | Reps-20

2

High Raise | Set -3 | Reps-20

3

Jump Squats | Set -3 | Reps-20

4

5

Mountain Climber | Set -3 | Reps-20

6

Jumping Lunges | Set -3 | Reps-20

End with abs workout - 4-5 variation | 3 sets | 15-20 Reps per set

QUICK READ: Heres how many calories you can burn by swimming for an hour

Early morning (pre-workout): A cup of black coffee and some nuts

Post-workout: One scoop of Whey followed by peanut butter and oats

Breakfast: One brown bread sandwich with paneer or veggies

See more here:
How to lose weight and build muscle like this guy who lost 14 kgs after realising his health was at risk - GQ India - What a man's got to do

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Home » Lose Weight Safely » How to lose weight and build muscle like this guy who lost 14 kgs after realising his health was at risk – GQ India – What a man’s got to do