Story WeighT Loss

How Walking Had Burnt 44 lbs In His Body

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With the desire to make himself proud, and show the world that mocking an obese person could also turn out to be an inspiration, he had proved to himself and the world that losing an immense weight, as much as 20 kgs is possible by just deciding firmly to take action. He had crushed all the goals he set for himself.
Age 40 Gender Male



 Weight  98 Kg  72 Kg
 Height  5′ 7″  Transformation period  6 months
 Body Fat 45%  12%


Lifestyle Prior to Change

What was your Lifestyle prior to your transformation?

I was a very lazy person, I really didn’t do much. I watched a lot of movies and ate whenever/whatever I wanted when I felt hungry. My work pressure had made me skip meals and I had absolutely no physical activity. I could call myself a mere spectator. I was watching life go by, while I sat on the sidelines.

What was your turning point?

I knew that, if I kept living the way I was by being at my heaviest weight, it would eventually lead to health problems. It was either now or never. I realised that it is totally possible to cut down my body fat. I took complete interest and began to surf through websites.

I made a promise to myself that “I’d stick with it and never ever give up even if I didn’t see or make any progress at it.” No matter what, I would and will still keep going until I achieve what I want to.

Were there any unique challenges or difficulties you faced?

I used to hang out a  lot prior to my workout schedule. I face a lot of arguments with friends who forced me to hang out with them and eat junk with them. I also faced a lot of health issues due to climatic changes which made me give up on my workout for a while. I got dehydrated really fast and made me feel uneasy in the initial stages.

Were there any circumstances when you had to face failures?

There are many haters who were my very own friends, who were against me when I started my schedule. I kept focussing only on what is needed to be done instead of bothering at what my friends thought about my change in lifestyle.In the end, I try and turn their negative energy into a positive energy by using criticism as a boost to my schedule.

What was your motivation when you had faced a failure?

I had no particular person or any such motivation factor. I was my own motivator.I told myself that this was the time, I proved myself of being capable of doing something.At the end, I had achieved what I thought was Impossible.

Transformation Timeline

Please provide the transformation details, when you started the transformation, what were the milestones along the way and how the transformation ended.

Transformation Start: 20 Jan 2017, Weight: 90

Milestone 1:

Within 2 months of my start in my routine, I had improved my stamina and metabolism to a very high rate. I felt a lot more energetic. My mind felt a lot more active.

Milestone 2:

I dropped 50 pounds (20 kgs ) and I began to inspire people with my transformation.

Transformation End:

I still have not ended my transformation, and I am still trying to lose the lower belly fat and reduce my body fat to a lower level.

What do you think was the hardest part of your transformation?

Me being a student, I found it very difficult to cope up with my studies. I spent a lot of time on my workouts, which made me compromise on my studying time.

Were there any compromises you had to make to achieve your targets?

I did not give up on anything or compromise on anything as such,  but I did face difficulties and shortened the time I dedicated to my studies.

Training Approach

How much did you workout during the transformation?

I worked out for more than 2 hours every day. I made sure that I walked at least 10 km every day without fail.

What was your workout split during the transformation?

I concentrated on different workout splits like, Whole Body Split by doing a couple of muscle group exercises, Upper and Lower body split, and leg exercises. That way I made sure I covered all the parts I wanted to like chest, shoulders, Abs, Biceps.

  • Monday:  10 km Cardio + Chest + Abs
  • Tuesday: 10 km Cardio + Shoulders
  • Wednesday: 10 km cardio + Legs + Abs
  • Thursday: 10 km Cardio + Biceps
  • Friday: Cardio + Back and Abs

What were the different workouts you did?

Chest, Shoulders 4 exercises( Barbell bench press, Rotational press up, Diamond Press up) 3 sets, 8 reps
Legs 5 exercises (Squat Jump, Side Lunge, Single Leg Hip Raise) 3 sets, 6 reps
Back, Abs 4 exercises( Barbell Deadlift, WeightLifting) 4 sets, 6 reps


What was the ratio of cardio and weight training during your transformation?

I did a lot of walking in my transformation. I did almost a huge percentage of 70 % of Cardio, and 30 % Weight Training

Please detail your cardio approach during your transformation.

I concentrated on doing a single exercise for a longer time than trying out variations. I walked in the morning in the local parks, Did a lot of inclined walking on the treadmill and walked back home after Gym. Cardio gave me most of my desired results.

Please detail your weight training approach during your transformation.

I did very little of weight training, like the Barbell jump and the Barbell deadlift. Rest of my workouts were either Floor Exercises or Cardio.

What all things you learned about exercise, weight training, cardio during your transformation that helped you to achieve your targets?

  • I learnt that for somebody who is overweight like me, Cardio is the best option as it helps to burn the body fat, whereas weightlifting only helps to build muscle. I was bent upon losing my body fat and hence preferred a lot of cardio.
  • Remember to always give your body a rest day. It is very important to obey your body and give it breaks rather than overdoing it and causing health issues.

Diet and Supplement Plan

What diet did you follow during your transformation?

Initially, I did not measure the proportion of Carbohydrates, proteins and fat consumption. Knowing that carbohydrates were bad for weight loss, I cut it out completely from my diet, which I later realised was a bad decision.

How many meals were you having throughout the day?

I was under the impression that, I would put on weight if I ate more number of meals. I hence restricted my meal counts to 3 per day which was very less compared to the calories I was burning.

What was the ratio of proteins, fats and carbohydrates in your diet?

My diet was mainly only wheat and vegetables which did not have a lot of carbohydrates and fats. So the proportion would have been somewhere around 8:1:1, where 8 being proteins and 1 being fats and carbs.

Can you give an example of what your daily meal plan looks like?

Early Morning 1 Glass warm lemon honey water
Breakfast 3 chapatis with vegetable bowl
Dinner 4 Chapatis with vegetable curry
Night Green tea


Were there any diet or nutrition mistakes you made during your transformation?

  • I did not give myself enough proteins, or carbs.,
  • My biggest mistake was that I did not consult a dietician or a personal trainer for my diet schedule. I decided it by myself which made me feel uneasy during the day. I would not suggest anybody follow my diet.

What all things you learned about diet and nutrition during your transformation that helped you to achieve your targets?

  • I learnt how to equally distribute my macros in my diet.
  • I also learned that there is no need to restrict yourself from foods, as long as you are burning the required amount of calories on a daily basis and hitting the Macro needs.

Did you allow yourself cheat meals?

I did not have any cravings for food, so I did not find the need to go for cheat meals.

Did you use any supplements during your transformation?  If yes, what supplements you used?

No supplements used.

Advice for others

What tips or advice you would like to give to someone who is looking forward to making their own transformation?

  • I made certain diet mistakes which I would not recommend anybody to follow
  • Don’t be afraid to ask for help. Get yourself a professional coach or diet nutritionists who have had years of experience in the same field.
  • At the end “Be patient and Respect your body”

How do you stay motivated?

I received a lot of appreciation from people who were against my approach in the initial stages. They looked up at me for losing such a huge rate of body fat. I was proud of myself and that is what motivated me to get better.

What advice would you give to someone who is facing problems in following the path of transformation?

Remind yourself on “Why you had started your transformation schedule.”? Ask yourself if it is worth giving up all the efforts you had put in.

You will face a lot of difficulties and give up on a lot of things to achieve your goal, but at the end, it will definitely be worth all the effort.

Lifestyle Now, After Transformation

What is your lifestyle now, after you have achieved this transformation?

  • I had gained a lot of appreciation and respect throughout my entire journey. I broke through all the stereo-typists and proved to people what I am capable of achieving. I still have not given up on my transformation.
  • I proved that every obese person is capable of achieving his/her dreams provided he is ready to put in some extra effort.
  • I get a lot of queries from a lot of people on how I lost a ridiculous amount of weight and I feel totally confident and proud.

How do you still keep yourself motivated to keep improving yourself?

My transformation hasn’t got me satisfied totally yet and I believe I still have a long way to go. I’ve still got plenty of goals to crush. This attitude of mine keeps me motivated to only get better.

Did you change the workout or diet plans?

I have changed my diet plan totally. Now I give myself enough proportion of Macros. I make sure my body gets sufficient carbohydrates, fats and proteins. I still walk a lot, but I do not see the need to lift weights anymore.

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