First of all i would like to make it clear that no supplements and no anabolics were used during this process, i completely depended on a healthy diet and an intense training plan, which changed during the course of time. There is no shortcut to fat loss or anything, constant will to grind daily, is the most important thing which is required. Which shall provide you this kind of result.
Before i jump into the exact diet plans and workout plans which i followed, i should talk about general tips and secrets which shall help you achieve this goal.
- Lots of water daily, a glass every hour.
Water is the secret and too important a thing to go unnoticed. The basic idea of drinking more water specially during weight loss is that food shouldn't stay much longer in the stomach. My personal experience says that constipation is the biggest enemy of fat loss. That doesn't mean loose motions are good for health. The whole idea is that digestion system should be fast and efficient. With water, we give much fluid to our digestion system which helps in quick digestion of food. Food should just go in and out.
Click here to read more about the secret to lose weight - Water
- Low carb, high protein diet.
Indian diet is dominated by Carbohydrates, which provides much energy to our systems. I am talking about northern Hindi speaking belt here, which has Chapati and white rice as dominant items in the diet. They are not bad, but certainly not very good when you are on a fat loss program. Focus should be on including alternatives such as brown rice, which are also carbs but have a lot more fiber which digests better. For protein, Egg whites, chicken breast, pulses should be included.
- Strength training supplemented with cardio exercises.
Research has shown that weight training burns more calories than cardio, also it helps to retain muscle mass, which cardio doesn't. So therefore running on treadmills for hours is going to cause more harm than benefit. Focus should be on intense muscle training, Cross fit is a good option.
- 90 minutes of workout daily.
So this is not a strict rule here, workout as much as you can but not more than 2 hrs, i believe you have also got many other things to do. Also spending so much time in gym demands a lot from your body.
- Maintaining a calorie deficit
So the simple math behind losing weight is that you need to maintain a calorie deficit of around 3500 Calories to lose 0.5 Kg of weight. In other words, when you burn 3500 calories more than you ate, you lose half a kg of weight, from all across your body. Spot reduction is just a myth, which i shall discuss later.
- Planned cheat meals, of course!
Sticking to a diet plan for long can cause our metabolism to slow a bit, in order to make our metabolism better, we need to take a cheat meal once a week so that the body gets all the nutrients which it has not been able to get. So don't worry, cheating once a week is a part of the diet plans. But one should keep in mind that cheat meals shouldn't convert into cheat days.
- Knowing what you are eating ( knowing the Macro nutrients )
When you have more knowledge about the food you are eating, you are more confident on what you are doing. You should have just a fair idea of what macros you are consuming in each meal.
- Staying away from negativity, believing in yourself, trust the process.
Everyone told me i couldn't. Keep believing in yourself, stay motivated, remember the reason you started, you can do it !
Now i know this all looks so brief, this is why every topic needs a separate blog in order to understand in detail.
Your target should be to loose 4 kgs every month, or 1 kg every week, and believe me this is pretty much achievable. Don't just keep looking on the scale after every 6 hours, after all, all what matters is if you are observing changes in your body, every morning, every week. Strive to be a better version of yourself than yesterday.
Wish you all the best, Happyletics!
Your target should be to loose 4 kgs every month, or 1 kg every week, and believe me this is pretty much achievable. Don't just keep looking on the scale after every 6 hours, after all, all what matters is if you are observing changes in your body, every morning, every week. Strive to be a better version of yourself than yesterday.
Wish you all the best, Happyletics!