Weight loss story: "I lost 17 kilos by doing resistance training and HIIT for 1.5 hours daily"

Adish Maity, an ex-footballer happened to put on a lot of weight because of his irregular eating habits and lifestyle, so much so, he was inching closer to the 100-kilo mark! Regretting the damage it had caused to his lifestyle, he started following a disciplined workout regime and cut down carbs from his diet to reach his goal weight.

Name: Adhish Maity

Occupation: Media Planning and Strategy(also a Certified Fitness Coach from American College of Sports Medicine)

Height: 5.11

City: Mumbai

Highest weight recorded: 99 kgs

Weight lost: 17 kgs

Duration it took me to lose weight: 6 months

I am an ex-footballer. After I left the sport, I had gained a lot of weight because of my irregular eating habits and lack of cardiovascular activities. I remember, I weighed around 99 kilos. It was then that I realized what an unhealthy lifestyle I had been leading and decided to work on my transformation. My late dad, Mr Bhaskar Maity, a legendary footballer himself had always been an inspiration for me. He used to sport four-pack abs and work out daily even at his age! So, I started with a daily workout routine involving resistance training- going to the gym for 45 minutes and HIIT session and managed to come down to 82 kilos from the 99-kilo mark.

My breakfast: 3 Boiled Eggs and 100 gms Papaya

My lunch: 1 Wheat Chapati, 300 gms Chicken Kheema

My dinner: 300 Boneless Chicken

Pre-workout meal: 50 gms Muesli mixed with 1.5 scoops of Whey Protein(40 gms) and Curd

Post-workout meal: I have my dinner some while after finishing my workout.

I indulge in (What you eat on your cheat days): On cheat days, I usually prefer having Chinese Cuisine from good restaurants

Low-calorie recipes I swear by: The concept of low-calorie food is very generic and differs from person to person. So, for me, my daily calorie intake was around 1600 Kal and food items that are less in fat and carb content suited me.

As mentioned above, I used to workout 5 days a week doing:

-45 minutes of resistance training workout at the gym ( 4 variations- 4 sets of 15-15-10-10 reps)

-45 minutes of HIIT workout

Fitness secrets I unveiled: I have learnt is that you can reduce your weight by doing resistance training as well. The foremost rule is to work on your form. Focus on Slower Eccentric Movements(Muscle Lengthening) followed by Faster Concentric Movements (Muscle Contraction) and Pause during Isometric Contraction (Complete Contraction of muscles). So when you apply this while doing resistance training, you tend to engage your core more and thus it helps in greater Neuromuscular Connection. Also, Calorie Deficit plays a very important role in the weight loss journey

Motivation is a daily process and for me the only factor which keeps me motivated is my love for fitness and working out from childhood.

How do you ensure you don’t lose focus?

There are a lot of people who look upto me on Social Media and that's the reason I have to stay focused and stay fit.

Your cardiovascular strength decreases, you tend to breathe fast even on mild walking/jogging. You entire metabolism decreases which leads to many health problems.

I someday want to go below 10% body fat keeping the same muscle mass.

What are the lifestyle changes you made?

The major changes I made was to my eating habits, saying no to fried food items, eating excess carbs etc. The rest alterations were done to the workout routine, I started doing HIIT with Weight Training.

Lessons learnt from weight loss:

There were many things that I have learnt in my natural weight loss journey. One should not run through the process of weight loss, it's a journey and not a competition, so take your time to reduce your weight, Never use any artificial substances as they may affect your body in the long run. Make a sustainable and realistic goal for your weight loss journey, also don't keep any short term objective of losing weight (like I need to lose weight for a wedding). Lose weight for your own health and your own satisfaction. Make sure your weight loss journey should be 100% natural and healthy.

If you have a weight loss story to share, send it to us at toi.health1@gmail.com

DISCLAIMER

These views are not generic in nature. What worked for the writer may not work for you. So avoid following this article blindly. Find out what works for your body.