Weight loss Routine

[gauravrocks]

What the recipe for best results Vipin?


Regards,
G

 

[Vipin Singh Rawat]

So Vipin, share the secret with us. How did you manage to lose and then not find all that weight again?

What the recipe for best results Vipin?


Regards,
G

hahaha..There is no secret or recipe. Losing wieight is not impossible, its just that one has to be honest to their routine. In my case the little change in lifestyle worked. It was pretty easy actually and I was so dumb all these years thinking some miracle will happen.

 

[eskay]

^ Secret remains a secret!

 

[gauravrocks]

Vipinji, routine hi share kardo




Regards,
G

 

[Vipin Singh Rawat]

Ok, some background.

On April 20th 2013, I went to Apollo clinic for “The preventive health checkup” provided by my organization
at free of cost. The check up included Ultrasound of whole Abdomen, X-ray Chest PA, Creatinine-serum,
Lipid Profile-serum (Cholesterol, HDL & VLDL Cholesterol, Ratios, Triglycerides), LFT (Liver Function Test) - serum,
(SGOT, SGPT, Bilirubin, GGTP, Albumin, Globulin), Uric Acid-serum, Blood Grouping ( ABO&RH), Haemogram (CBC,P/S,RBC indices),
Blood Sugar (Glucose)-Fasting, Blood Sugar (Glucose)-Post Prandial, Urine routine and Microscopy, Stool routine and
Microscopy, Urea Serum, ECG & PFT (Spirometery).

The report showed that my sugar levels are not good, my good cholestrol is on low side and bad cholestrol is on a higher
side, I am overweight, having a fatty liver, prone to diabetes. Doctor made me understand how worse things can go if I
take my report casually. He advised me to eat healthy, lose weight and some excercises.

So, what I did..

1. Sugar is a silent killer. When you consume too much sugar you add too much carbs in your body. Just take it from natural
sources such as fruits. Once you start avoiding Sugar, you'll not crave anymore. So, I just had my sugar from fruits. I would
not recommend Sugar free as it is again a Sugar with less impact. Avoided anything which said added sugar in nutrition facts.

2. Too much salt is not good. I am a person who loves salty food, I always use to put extra salt in my food. I avoided that.
I started consuming less salt. Also, avoided anything which says added salts.

3. If you are already fat you dont need it more. Consume good fat and avoid bad fat. Use less oil in food. Avoid samosas and
similar stuff.

4. Avoid alcohol, or have it on your cheating days. I did not completley avoided that, I used to have it occasionally.

5. Brisk walk for 1 hour and home gym (bench press, shoulders, triceps, biceps and squats).

6. Avoid Starchy foods.

Count your calories;

Calculate the total calories that you consume in a day. Now, remove 500 calories from your daily consumption. You dont
have to feel hungry just avoid the 2 samosas or fizzy drinks or sweet. Or if you already avoid these things than have your
meal in small portions. More dal and less rice. Fill your stomach with salads and fruits so that you dont feel hungry.

Dont remain hungry for long. Eat a fruit in your short break.

3500 calories makes 1 kg. So, if you cut 500 calories from your food in a day then you'll lose 1 kg in a week. Also, if you
do mild excercise such as walking for an hour you will lose 150-200 calories.

Initially, you will lose weight rapidly and once you reach an optimal weight you'll lose less.

Keep Sunday as a cheating day. Monday to Saturday stay motivated and disciplined.

Losing weight is easy, it needs will and discipline. If you are not getting motivation watch body building motivation videos
on youtube..I did that.

I am eating boiled veggies, egg whites, boiled chicken these days and working out. I want to get as lean as Alex Kovas
is and even if I dont achieve that I will still be better from now.

Happy losing

Regards,
Vipin

 

[max_jeopardy]

Hi Vipin,

Nice Regime you have detailed here. I too try to loose weight but tend to find it back quite soon.

Now trying to avoid Gym and start a generic local regime, where the body doesn't get accustomed to mechanical behavior of work out in treadmills or elliptical. Seems points your have mentioned is going to help me in maintaining the current range I am targeting for.

Cheers !!!

SG

 

[kprixie]

WOW! Vipin...Congrats on your amazing journey to fitness. making a resolve is easy but sticking to it is the most toughest part. so great job. i dunno how you eat boiled veggies, coz i can survive on soup or juice all day but cannot eat boiled veggies. even i found a regular walk of one hour and sensible eating to be the best solution to weight loss, with gym, weights 3 times a week. keeping away from sugar is the toughest but then again since alcohol was not an issue it got much easier. i went slack for a bit. but reading your post pepped me up. . thanks.

 

[Vipin Singh Rawat]

Hi Vipin,

Nice Regime you have detailed here. I too try to loose weight but tend to find it back quite soon.

Now trying to avoid Gym and start a generic local regime, where the body doesn't get accustomed to mechanical behavior of work out in treadmills or elliptical. Seems points your have mentioned is going to help me in maintaining the current range I am targeting for.

Cheers !!!

SG

Thanks man! Good that you have made a target. Most of us just want to lose weight but don't know how much. Its important to know what we want to accomplish and how will we go about it rather than blindly running on a treadmill and skipping important meals. The bad part is ''eating less'' mentality in us. We should never stop eating, though we should eat good. I don't go to gym I have basic equipments like weights, bench press machine, stationary cycle. I do my all exercises with them. I hate running and I guess people having few extra pounds should not run, they might hurt themselves.

WOW! Vipin...Congrats on your amazing journey to fitness. making a resolve is easy but sticking to it is the most toughest part. so great job. i dunno how you eat boiled veggies, coz i can survive on soup or juice all day but cannot eat boiled veggies. even i found a regular walk of one hour and sensible eating to be the best solution to weight loss, with gym, weights 3 times a week. keeping away from sugar is the toughest but then again since alcohol was not an issue it got much easier. i went slack for a bit. but reading your post pepped me up. . thanks.

Hey kprixie, how are you? Thanks. I am planning to stick to my routine even if I will skip the exercise part I will still be eating right. Exercise helps but if you dont eat right no change will ever happen. I am eating boiled veggies as one time meal. Its tough for sure but you develop taste eventually. But its not necessary for everyone to eat this. I am having it since I have a new target and my meal plan includes boiled veggies at least once in a day. I don't want to look skinny fat hence I am reducing the fat in my body and targeting for a sharp jawline. Usually people lose weight but they dont lose fat and then they look more ugly.

I am happy now and this new change has just changed everything in my life.

 

[kprixie]

Hi Vipin i am doing great. been very busy lately and with a fitness routine in place now, combined with other responsiblities, there is hardly anytime left at the end of the day but let me thank you also as reading your post made me get back to a daily run, otherwise i had got slack. so eating boiled veggies is gonna help you lose more fat? hmmm..... is there another substitute for boiled veggies .i thought if one Exercises regularly and eats healthy, sensible meals then one is well on the way to fitness. but did not know there is a different diet for a tighter jawline etc. as in more fat loss rather than weight loss. i want to get marathon fit but a contoured jawline would be an added bonus.

 

[Vipin Singh Rawat]

Hi Vipin i am doing great. been very busy lately and with a fitness routine in place now, combined with other responsiblities, there is hardly anytime left at the end of the day but let me thank you also as reading your post made me get back to a daily run, otherwise i had got slack. so eating boiled veggies is gonna help you lose more fat? hmmm..... is there another substitute for boiled veggies .i thought if one Exercises regularly and eats healthy, sensible meals then one is well on the way to fitness. but did not know there is a different diet for a tighter jawline etc. as in more fat loss rather than weight loss. i want to get marathon fit but a contoured jawline would be an added bonus.

Great! Just stay motivated. Eating boiled veggies will not reduce fat. It will
keep the system clean and will not add the new fat in the body. If you are not
adding the new fat you will burn the stored fat. Though body needs fat and you
must provide it to your body. So, take good fat only.

And hey you don't need to have boiled veggies all the day just have it once
and eat regular meals rest of the day. What i do is..

Walk..

1. One proper meal (Dal, roti sabzi etc).

Salads and fruits

Excercise

2. 2 bowls of dal with 2 tablespoon of rice.

Fruit

Tea

3. Boiled veggies. (Sometimes with boiled chicken)

Sleep

Jawline is covered with the layer of fat (pretty much like abs). When we
reduce fat overall it automatically appears. Weight loss and fat loss are
different. The body builders weight includes lean mass and people like us
have fat mass. You are right if fitness is all that one wants one should eat
healthy and excercise but if goal is to look attractive than one has to lose
extra fat from the body which generally goes in belly and face.

Sometime ago I used to think like most of the people do..shaadi ho gayi ab kya
karna...hume kaunse modelling karni hai etc. But when we look good we feel
good about ourselves and it feels amazing when everyone compliments us. If I
cant get rich I at least want to look healthy and attractive which is pretty
much affordable and will save future hospital expenses too haha..see here is what
I got yesterday..