How Much Weight I Lost
60 pounds
What Motivated Me to Lose Weight
I wanted to lose weight and get in shape to get get away from all medical complications such as high blood cholesterol, elevated blood sugar level and to put down my blood pressure level to a acceptable level.
Before workouts my fasting blood sugar was around 109 - 132 ml/dl and now without any diabetic medication fasting blood sugar gone down to the range of 77- 92 ml/dl.
My blood pressure was 150/90 and now it is 115/78
How I Lost Weight
I started to do brisk walking every day for all 7 days a week at least for 45 minutes for a day (as I was too heavy to jog) and at the same time I took a well balanced diet and reduce the amount of carbohydrate in my diet, which start to see promising results. Then later when as I feel strong in my legs, I extended my exercise timing in between 45 minutes to 90 minutes a day and 6 days a week and continue to have the same diet. An another one month down the line, I started to use the elliptical trainer every other day for 60 minutes.
Before I started this programme, I was weighing about 105 Kg but after 6 months of this workout as mention above I almost reached 85 Kg mark.
Then I maintained that range for 2 more months and decided to reduced further.
In my second phase I decided to do weight training along with my cardio workouts and that workout was 6 days a week.
3 days weight training and 3 days cardio workouts. The cardio workouts contained 70 minutes brisk walking and 20 minutes jogging and I used to burn over 1000 Kcal per day during cardio workouts.
During the other 3 days of the week i used to do brisk walking for 45 minutes and then jogging for 10 - 15 minutes and then did the weight training for the full body.
and now my weight is 78 Kgs.
BMI 32.2 (Before commencement of any workouts)
BMI 23.9 (At present )
my target is to build muscle and lose the body fat % to a minimal & have a nice healthy body which I lost for the last 15 years.
My height is 5 feet 11 inches
Tips and Tricks
- Determination
- have a plan and a reasonable target
- always read the calorie content of what you eat.
- if you happen to eat a very big meal then try to balance the calories from the other preceding meals.
- cut down alcohol drinks & beer as they contain high calories
- read & learn about weight loss
- include lot of vegetables & salads in your diet
- try to stick to your workouts without silly excuses
- buy a accurate weighing scale and check your weight daily in the morning and keep a record & compare results over period of time
- eat small quantities and especially DINNER
