How to lose weight like this guy who lost 30 kgs to bid adieu to a sedentary lifestyle and get fit?

How to lose weight like this guy who lost 30 kgs to bid adieu to a sedentary lifestyle and get fit

how to lose weight One of the leading causes of obesity amongst the young and old alike is living and breathing a sedentary lifestyle—involving little or no physical activity at all. 18-year-old Madhav Mundra tells us that weight loss while leading a sedentary lifestyle tipped his weight to a whopping 110 kgs, his tryst with obesity began very early on, courtesy of bad eating habits weight loss diet.

“I'd cultivated bad eating habits very early on in my life, which led to severe obesity— also very early on in my life! And, much like any other obese kid or teen, I was teased for being heavy.lose weight fast The extra body weight also made me very lethargic. I’d have very little stamina and energy to do anything. And as an even more obvious result, I’d constantly keep saying no to everything and live a very sedentary life,” he says.

“But when I turned 16, I tipped the weighing scale to 110 kgs. This was the heaviest I’d ever been. weight loss It made me realise that I need to take charge of my life to change the way I look and more importantly, change the way I feel,” he adds.

Consequently, Madhav made the below weight loss plan to trim from 110 kgs to 80 kgs. “In a span of 18 months, I was able to shed 30 kgs and with each new day, I also got mentally stronger. Exercising daily eating right worked like therapy for me.”

Weight loss plan to lose 30 kgs -

"First things first, I started working out on a regular basis, focusing on cardio and weight training. This was the gym routine that I followed -

Monday: Chest and shoulders with 20 minutes of cardio

Tuesday: Back and biceps with 20 minutes of cardio

Wednesday: Arms and abs with 20 minutes of cardio

Thursday: Chest and triceps with 20 minutes of cardio

Friday: Mix body workout with 20 minutes of cardio

Saturday: Legs and abs (no cardio)

Sunday: 60 minutes of cardio or any sports activity, such as swimming

ALSO READ: This 20-minute total-body workout is what you need this morning

“Many people have this misconception about cardio that regular cardio exercises will enable muscle loss but that’s a myth. Cardio helps the body lose bad fat and also tones it.”

“And when it comes to weight training, nothing will help you lose fat faster and better than weight training because it leads to an increase in muscle mass, which boosts your metabolism and helps you burn calories for up to 72 hours.”

“While this routine took care of my fat loss exercise regime, the below weight loss diet plan did 80% of the job,” he adds healthy weight loss.

Weight loss diet plan to follow to lose 30 kgs -

Breakfast: Oats/ Smoothie/ Upma/ Pancakes with honey/ Boiled eggs/ Brown bread peanut butter/ Sprouts

Morning snack: Protein bars/ Oat cookies/ a glass of Milk

Lunch: Dal + 3 chapatis + cooked paneer + green vegetables + salad

Evening snack: Fruits with milk/ Whey protein shake

Dinner: 3 chapatis + a green vegetable preparation

“In addition to these five meals, I also ensured that I drank a lot of water through the day."

QUICK READ: Here's how drinking water at regular intervals can help you lose weight and increase your metabolism

ways to lose weight

Any tips for someone who’s trying to lose weight?

"Patience is the key to weight loss. The body changes its form over a period of time, so if you don’t see any results in the first couple of days, don’t be disappointed. Your body needs time to change from inside first before bettering its outsides. Also, indulge in cheat meals every week or so to reward yourself and restore some important hormones in your body - responsible for weight loss."

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. If you don't mind counsel an approved therapeutic expert before following a particular eating routine or workout routine mentioned above.

3 minor transforms you can make to avoid a sedentary lifestyle

3 minor transforms you can make to stay away from an inactive way of life

This article is sponsored by Airrosti.

Are you exercising each day?

It's easy to get caught up with daily routines where we sit at a desk all day and drive long distances.

"Because of our lifestyle, we sit all day long, drive in a car and sit at a desk," said Jason Garrett, vice president of clinical development at Airrosti. "We've lost a lot of that connective tissue strength and muscle strength."

By living a sedentary lifestyle, you can increase your risk for early death, developing a type of cancer, becoming obese and having cardiovascular disease.

Here are some suggestions to help you live a healthier lifestyle.

Walk to work

If you live close enough to work, try to walk to work if the weather is suitable. By avoiding the stress of driving in traffic, this can also help your mental health and help you save money on gas.

Walk during your lunch break

Instead of going out to lunch each day, find some time in your work week to walk outside for a quick power walk. Need some motivation? Bring your favorite music on your phone.

Take the stairs instead of an elevator

Elevators can help you save time, but you don't get any exercise from them. Instead of avoiding stairs like the plague, push yourself to use stairs versus an elevator. It'll be worth the pain!