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Home » Lose Weight Safely » Weight loss tips: How to lose weight & get ripped like this guy who lost 52 kg with this 2-step plan – GQ India

Januarys coming to a (very) slow end soon, and if you were not able to commence your weight loss and fitness journey in the beginning of the year, as a part of your New Year resolution plan, then fret not. Well just chalk January as the trial monthno one needs to know. Actually, let us do you one better and introduce you to Sahib Arora, a 24-year-old, online fitness trainer, who lost 52 kg and trimmed from a whopping 130 kg to 78 kg by following the below weight loss plan.

I used to weigh 130 kg in 2012, and suffered a severe ligament injury after slipping and falling during a party. And, the sole reason for the severity of my injury was my weight. It took me 4 months to recover. And, after recovering completely, I realised how unflattering I had started looking with so much extra weight on me, Id started looking much older than my age, he explains before elaborating on the 2 steps that he took to lose weight and get fit.

1. My first step was to consult a dietician. I followed the diet that they created for me without any cheat meals. I lost around 30 kg within six to seven months on this diet. I lost an additional 22 kg by creating my own diet, once I started learning about nutrition. But more on that later.

2. My second step was self-motivation. People often consult a dietician but lose motivation halfway. I reminded myself daily why I embarked on this journey and kept motivating myself. After the initial 30 kg weight loss, I joined the gym and made my own training plan. This, I think, further helped me stay on track. You can take a look at it below.

My weight loss workout regime was very rigorous. I used to workout everyday of the week and this was my routine:

Deadlift: 6 sets/10-12 reps

Lat Pulldown: 3 sets/10-12 reps

Reverse grip lat pulldown: 3 sets/10-12 reps

Single-arm dumbbell rowing: 4 sets/10-12reps

Reverse grip bent over barbell row: 4 sets/ 10-12 reps

Stiff arm pulldown: 4 sets/ 12-15 reps

Leg raises: 8 sets/ 12-15 reps

Crunches: 6 sets/ 12-15 reps

QUICK READ: The best abs workout: the only 6 exercises you need to get a six-pack

Chest

Dumbbell Incline bench press: 4 sets/ 10-12 reps

Decline barbell bench press: 4 sets/ 10-12 reps

Flat barbell bench press: 4 sets/ 10-12 reps

Incline dumbbell fly: 2 sets/ 15 reps

Flat dumbbell fly: 2 sets/ 15 reps

Decline dumbbell fly: 2 sets/ 15 reps

Triceps

Pushdown: 4 sets/10-12reps

Overhead tricep extension with rope: 4 sets/10-12reps

Skull crushes: 4 sets/10-12reps

Close grip bench press( target area, tricep): 4 sets/10-12reps

Shoulders

Military Press with barbell: 4 sets/ 8-10reps

Lateral raises: 4 sets/ 12-15reps

Front raises: 4 sets/10-12reps

Rear Delt fly with dumbbell: 4 sets/ 12-15reps

Shrugs with dumbbell: 3 sets/10-12reps

Biceps

Standing barbell curl: 4 sets/ 8-10reps

Concentration curl: 4 sets/ 8-10reps

Incline bench hammer curls: 4 sets/10-12reps

Reverse grip barbell curl: 4 sets/10-12reps

Legs

Squats:

Medium Stance: 3 sets/ 12-15reps

Closed Stance: 3 sets/ 12-15reps

Wide Stance: 3 sets/ 12-15reps

Leg extension: 4 sets/ 25reps

Leg Curl: 4 sets/ 25reps

Stiff leg deadlift: 4 sets/ 12-15reps

Calf raises: 6 sets/ 20-25reps

Abs

Hanging Leg raises: 8 sets/ 12-15reps

Weighted crunches on machine: 6 sets/ 12-15reps

Friday and Saturday: Same as Tuesday and Wednesday

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

This regime was supplemented with the below diet plan that I made for myself.

Breakfast: 300 gm of chicken thigh with 2 tbsp olive oil

Lunch: 300 gm of chicken breast with 2 tbsp olive oil

Evening: Protein shake or a protein cookie

Dinner: 300 gm of chicken thigh with 2tbsp olive oil

QUICK READ: This is why you need to include olive oil in your weight loss diet

"I have been able to maintain my weight at 78 kg by following my diet religiously. I do include cheat meals once or twice in a week, but make sure that I balance it accordingly."

"Focus on your goals

Dont listen to other people, follow your heart and mind

Consult a good nutritionist

Most importantly, stay positive towards the goals set by you"

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 tips: How to lose weight & get ripped like this guy who lost 52 kg with this 2-step plan - GQ India

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Home » Lose Weight Safely » Weight loss tips: How to lose weight & get ripped like this guy who lost 52 kg with this 2-step plan – GQ India