The motivation to lose weight and build a ripped body can come from anyone and anywhere movies - its sun-kissed actors, bodybuilders, athletes and even your peers or family members. 26-year-old Mradul Singh Rajpoot, who at his heaviest weighed 92 kgs with a fat accumulation of 38 per cent, cites his younger brother Hitendra Singh Rajput as his biggest fitness inspiration and motivator. He helped Mradul trim from 92 kgs to 66-67 kgs with only 16-17 per cent fat accumulation.
Says Mradul,growing up, my brother used to be very skinny. He was sent to a boarding school to complete his education. And, when he returned home, post his high school graduation, he had completely transformed his physique from slim and lanky to super fit. He had also developed a great personality. Everyone was a fan of his new personality, including me he says.
During this same period, my body weight kept tipping towards the heavier end of the weighing scale, he adds.
The thing is, Id always been a foodie and to top that, in 2016, I'd started working the graveyard shift for a private company. So, Id only be back home by 7 am. Consequently, my eating habits went from bad to worse, he says. Id stay up all night, and when Id finally come home, Id gorge on poha, samosas, sandwiches, namkeen and chips."
"At that time, I used to sleep early in the morning, after eating 2-3 samosas, 1-2 plates of poha, sandwiches and 1-2 packets of chips in one go. Then, Id wake up around noon, and eat a heavy lunch, followed by evening snacks and a very heavy dinner. It was almost like my whole life was dependent on junk, fast and processed food. A culmination of these bad eating habits and a hectic lifestyle led my body to gain a lot of weight. 92 kgs to be precise.
But before things could take a turn from bad to worse, Mradul decided to lose weight with his brother by his side as his motivator and guiding force. Since he knew a lot about healthy living, considering he'd transformed himself so nicely, he started giving me fitness tips. Slowly, I also started collecting information on the various reasons that lead to weight gain, weight loss as well as sustainable weight loss approaches. Through the information I collated, I was able to devise the below weight loss plan,
The first thing Mradul did was control his calorie intake by not dieting but by substituting the junk food from his meals with macros (macronutrients - fat, protein, and carbohydrates) from solid food. Think oats, nuts, green veggies and meat. This is what he ate on a daily basis:
First Meal: Breakfast (9-10 am) - 1 banana + eggs (2 whole eggs + 1 egg white) + 60-70 grams oatmeal
Second Meal: Snacks (11-12 am) - 150 grams mixed fruits + dry fruits (almonds, raisins: 5-10 pieces)
Third Meal: Lunch (2-3 pm) - 120 grams brown rice + 3 cups of green vegetables
Fourth Meal: Snacks (5-6 pm) (Pre Workout) - 1 teaspoon peanut butter + 1 slice brown bread
Post-workout - 1 scoop of Whey protein
Fifth Meal: Dinner (8-9 pm) - 100 grams of sweet potato/chicken + 1 teaspoon of olive oil (in any form) + 3-4 cups of green vegetables
I lost my 6 kgs in about 45 days itself. I went from 92 kgs to 86 kgs. And, as I kept learning more about nutrition and healthy eating, through research, I kept changing or rather updating my diet every 45 days, which aided further weight loss he explains. Mraduls healthy eating weight loss plan was also supplemented with the help of the below exercise regime.
"I used to hit the gym for an hour and a half daily for a strength/weight training session followed by a 30-minute of cardio routine. Every day, Id indulge in 5-6 exercises dedicated for each body part with 15,12,12 reps. This is what my workout plan looked like":
Monday: Chest Workout
Tuesday: Shoulder Workout
Wednesday: Back Workout
Thursday: Arms Workout
Friday: Chest and Shoulder Workout
Saturday: Legs Workout
Sunday: Rest Day (No Workout)
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By following the above routine, my metabolism has become very fast now. So, now, I indulge in heavy and high-intensity workouts to maintain my weight as well as eat protein-rich food. I also drink a lot of water and try to get 7-8 hours of sleep.
ALSO READ: Here's how drinking water at regular intervals can help you lose weight and increase your metabolism
Maintain courage, passion and stubbornness. These three attributes will lead you to your final goal.
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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