From a huge tummy to visible ab muscle (My Transformation Journey)
What did I've achieved?
Body Fat from 33.1 to 8.4.
Early Bird:
It all started a day when I truly realised my physical health is way worst than my mental health. So I've decided to spend a good amount of time to it to do something to change my body, and like many early birds, I've also decided to join a GYM and paid for a personal trainer also, and the result is a big ZERO. It is not the trainer's mistake, because I did not even stick to a single goal... Sometimes I thought I need a bulky muscular body, sometimes I was thinking about a six-pack.. sometimes about strength, sometimes about a lean body. so what else we can expect than a Zero?
Lockdown helped me...
In India, those were the days where there is a complete lockdown, so obviously GYMs were also closed, and I have no other option than to stay at home and find ways on my own.
First step:
I opened an excel and wrote my GOAL, and opened another sheet and wrote what I need to do to achieve it... and I named it as phase R (Research). And for this phase, I allocated 2 weeks of my time (3 hours a day).
Goal:
Flat stomach... yes that's it.
Phase R:
I mean the research Phase. In this phase, I read many articles about fat, calorie deficit, habits, workouts, daily routine, etc. and I wrote all the common or related points that I need, and I felt convincing, in the sheet and decided to go with an `OK STEP`.
Ok Step:
Actually speaking, this is an ok step... I mean, I've consulted a dietitian for a diet plan. It was a good plan, but to be frank, It's a plan with almost a new world of food items... some I never even heard in my life... so I've decided to come up with a plan on my own.
My Intake Plan & NOs & Workout Plan (Part of Phase R):
- Early Morning: A glass of Hot water with overnight soaked chia seeds. (I read this in many articles but I really don't know how much it helped)
- Morning: Oats UpmaÂ
- Afternoon: 1 Cup Rice, with 1 Cup water cooked Curry
- Evening: 1 fruit (Mostly Oranges)
- Night: Oats Upma/1 fruit again
NOs:
- No Oil, Ghee, sweets, milk, and outside food.
Water:
- 3 litres of hot water.
Workout Plan:
- A mix of running/jogging/walking: 6K steps on Monday, 8K on Tue, and 10K on Wed and repeated the same sync with the remaining 3 days of the week... And without having a cheat stops in between.Â
- Without giving rest to the body after completion of steps... a Straight arm Plank of 1 Minute 45 seconds followed by 1 Minute 15 seconds normal Plank.Â
- Rest: 20 Minutes
- Jumping Jacks 30 secs - 2 setsÂ
- Reverse crunches - 10 * 3 sets
- Cross arm crunches x 20 - 1 set
- Leg Raises x 20 - 1 setÂ
- Flutter kicks - 60s - 1 set
- V-Hold - 60s
- Plank - 60s
- Stretching exercises before exit.
- Office work by standing (At least for 3 hours)
- After dinner, a normal 5 mins slow walking
