Losing fat is simple but not Easy.
You'll face hurdles when trying to get fit.
Here are 6 obstacles I faced losing 44 kgs and the ways I used to tackle them to remain consistent throughout.
// A short Thread//
You'll face hurdles when trying to get fit.
Here are 6 obstacles I faced losing 44 kgs and the ways I used to tackle them to remain consistent throughout.
// A short Thread//
1. Muscle Loss
The biggest obstacle while losing fat is Muscle Loss. As you eat in deficit you tend to lose size and muscles.
Muscles are gold for your body. The more muscles You've, the faster you'll lose fat.
Your sole aim is to BUILD & PRESERVE those muscles.
The biggest obstacle while losing fat is Muscle Loss. As you eat in deficit you tend to lose size and muscles.
Muscles are gold for your body. The more muscles You've, the faster you'll lose fat.
Your sole aim is to BUILD & PRESERVE those muscles.
When you focus on building muscles, fat loss happens automatically.
Steps to prevent Muscle Loss
1. Consume at least 1.5-3.0g protein/kg bodyweight.
2. Heavy ass lifting with Progressive overload.
3. Do not go on a deficit of more than 1000 cals.
Steps to prevent Muscle Loss
1. Consume at least 1.5-3.0g protein/kg bodyweight.
2. Heavy ass lifting with Progressive overload.
3. Do not go on a deficit of more than 1000 cals.
2. Cravings.
Pizza, chole bhature, momos, etc taste amazing, Don't They?
But they can derail your entire progress by at least a week, depending upon what you eat and how much you eat.
The craving becomes uncontrollable especially when you're on a fat loss diet.
Pizza, chole bhature, momos, etc taste amazing, Don't They?
But they can derail your entire progress by at least a week, depending upon what you eat and how much you eat.
The craving becomes uncontrollable especially when you're on a fat loss diet.
Solutions:
a. Have 1 planned reward meal to keep you excited throughout.
b. Remove any kind of junk from home & uninstall the food delivery app. What you don't see you won't crave.
c. Plan group cheat meals so you can enjoy a wide variety of food with lesser calories.
a. Have 1 planned reward meal to keep you excited throughout.
b. Remove any kind of junk from home & uninstall the food delivery app. What you don't see you won't crave.
c. Plan group cheat meals so you can enjoy a wide variety of food with lesser calories.
3. Cardio. How much?
Should I run or Jog Or Should I walk?
That's the first question I hear when someone asks for my advice. Cardio is the unofficial backbone of any fat loss program.
It is one of the most important tools that improve overall well-being.
Should I run or Jog Or Should I walk?
That's the first question I hear when someone asks for my advice. Cardio is the unofficial backbone of any fat loss program.
It is one of the most important tools that improve overall well-being.
But excessive cardio can cause muscle loss and might result in joint pain if you're overweight.
Just keep a few things in check & you are gtg:
a. Focus on completing 10k steps when you're starting out.
b. Gradually add cardio sessions when you're in the final phase of fat loss
Just keep a few things in check & you are gtg:
a. Focus on completing 10k steps when you're starting out.
b. Gradually add cardio sessions when you're in the final phase of fat loss
c. Always add cardio post workouts so it does not affect your weight training.
d. If you're overweight or obese do not start running. It will put unnecessary pressure on your knee and ankle joints.
e. You can add up to 2 HIIT sessions per week.
d. If you're overweight or obese do not start running. It will put unnecessary pressure on your knee and ankle joints.
e. You can add up to 2 HIIT sessions per week.
4. Loose Skin.
One of the most feared aspects of fat loss is the dead skin that hangs over when you lose excessive fat.
And for the fact, there is no cure or remedy for that loose skin. If you've loose skin, the only way you can get rid of it is through surgery. Period.
One of the most feared aspects of fat loss is the dead skin that hangs over when you lose excessive fat.
And for the fact, there is no cure or remedy for that loose skin. If you've loose skin, the only way you can get rid of it is through surgery. Period.
Nevertheless, here are some ways you can minimize the occurrence of loose skin.
a. Lose weight at a slower rate. 0.5-1.0 kg loss per week is a good rate of fat loss. Give your skin an ample amount of time to retract back. Don't rush in getting thin fast.
a. Lose weight at a slower rate. 0.5-1.0 kg loss per week is a good rate of fat loss. Give your skin an ample amount of time to retract back. Don't rush in getting thin fast.
b. High Protein Diet is necessary. Add around 1.5-3.0g protein/ kg bw. More the better. Protein will ensure that you don't lose muscles.
c. Lift heavyweights. Muscles will fill the gap created due to the dead skin. In nearly 3-4 years you'll see good improvement in your skin.
c. Lift heavyweights. Muscles will fill the gap created due to the dead skin. In nearly 3-4 years you'll see good improvement in your skin.
5. Fit Shaming.
Someone who's been on a fat loss phase would've come across phrases like 'Kamzor Ho Gya h'. 'Chehre ki Chamak chali gai h' etc.
Just like fat-shaming, fit shaming is very common, especially in India.
Someone who's been on a fat loss phase would've come across phrases like 'Kamzor Ho Gya h'. 'Chehre ki Chamak chali gai h' etc.
Just like fat-shaming, fit shaming is very common, especially in India.
And tbh you can't do anything about it. You really can't shut up people.
They were used to seeing you in a certain shape for years and suddenly in a period of 3-4 months you're completely changed.
It will take them some time to get used to the newer version of YOU.
They were used to seeing you in a certain shape for years and suddenly in a period of 3-4 months you're completely changed.
It will take them some time to get used to the newer version of YOU.
Solution??
a. Don't just focus on losing weight. We want to become strong, not thin.
b. Don't try those lose 10kg in 30 days nonsense. It will make you sick, skinny, and malnourished. Give yourself 16-20 weeks to see some good results.
c. Just Build Some Muscles. Like really.
a. Don't just focus on losing weight. We want to become strong, not thin.
b. Don't try those lose 10kg in 30 days nonsense. It will make you sick, skinny, and malnourished. Give yourself 16-20 weeks to see some good results.
c. Just Build Some Muscles. Like really.
6. Staying In a joint Family/ Hostel.
I stay in a hostel how can I manage my diet?
I live in a joint family and measuring food is very difficult, What should I do?
These are very common questions. And tbh it is not that difficult to manage diet in a hostel/joint family.
I stay in a hostel how can I manage my diet?
I live in a joint family and measuring food is very difficult, What should I do?
These are very common questions. And tbh it is not that difficult to manage diet in a hostel/joint family.
Just keep a few things in mind
a. You can easily manage your protein intake. Whey, paneer, Eggs, Soya, chicken, fish, etc all can be measured evenly.
b. Eat only in YOUR plate. Find one plate and a bowl and always use them. It will give you an idea of your portion size.
a. You can easily manage your protein intake. Whey, paneer, Eggs, Soya, chicken, fish, etc all can be measured evenly.
b. Eat only in YOUR plate. Find one plate and a bowl and always use them. It will give you an idea of your portion size.
c. When eating curry or something similar, focus more on pieces, be it paneer or chicken. Avoid excessive curries as they are very high in calories due to oil usage.
d. For some rough approximation use this as reference.
d. For some rough approximation use this as reference.
Tl;Dr
1. Muscle Loss
2. Cravings
3. Cardio
4. Loose Skin
5. Fit shaming
6. Staying in Hostel/Joint Family.
So these were 6 obstacles I faced & how I managed them.
Kindly RT the First tweet so as to help as many people.
Shoot me a follow @OneAbhishekJain for more such content.
1. Muscle Loss
2. Cravings
3. Cardio
4. Loose Skin
5. Fit shaming
6. Staying in Hostel/Joint Family.
So these were 6 obstacles I faced & how I managed them.
Kindly RT the First tweet so as to help as many people.
Shoot me a follow @OneAbhishekJain for more such content.
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