MY JOURNEY TO WEIGHT LOSS PART 4:| How I lost 25 kgs in six months without gym

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Days passed I eventually lost more weight. My abs were little bit visible, muscle definition was good. I could do 30 to 35 reps push ups, 8 to 10 sets of pull ups and a lot more.


Since, my work out was mainly based on calisthenics I had to find different ways to target different muscle. 

I used to wake up at 6 am, freshen up by 6:30 and start my work out. 

Here are the work out I used to do

I separated work outs in different days to target maximum muscle and give sufficient resting time for its recovery.

Day 1: Chest, Shoulder, and Back Workout

         Push ups - 20 x 3

         Decline push ups - 20 x 3

         Incline push ups - 20 x 3

         Wide arm incline push ups - 20 x 3

         Diamond incline push ups - 20 x 3

         Wide arm push ups - 20 x 1

         Diamond push ups - 20 x 1

         Lateral raises with the help of bag - 12 x 2

         Pull ups - 8 x 2

40 - 50 seconds rest after each set

After that I use to jog for about 5 mins in my house for some cardio.

Day 2: Abs

          Jumping jacks - 45 sec

          Heel touch - 20 x 2

          Cross over crunch - 20 x 2

          Mountain climbers - 30 x 2

          Side bridges right & left - 16 x 2 each

          Butt bridge - 20 x 1

          Bicycle crunches - 20 x 3

          V ups - 20 x 1

          Leg raises - 20 x 2

          Reverse crunches - 20 x 1

          Plank - 1 min

          Cobra stretch - 1 min

40 - 50 seconds of rest after each set

Day 3: Legs

           Side hop - 45 secs

           Air squats - 15 x 2

           Side leg raises - 15 x 2 each side

           Lunges - 20 x 2

           Kick backs - 20 x 2 each side

And few leg stretching exercises.

And repeat with some cardio and hiit.

I was also in 400 - 500 calorie deficit through the entire journey

Currently I am 65 kgs and on a bulk routine.

Here is my before and after pictures.



Weight loss is something a lot of people are struggling, and may my story help others and give the motivation for weight loss.

Links for part 1, 2 and 3 are given below

Part 1:  https://fitnesstips201.blogspot.com/2021/01/my-journey-to-weight-loss.html

Part 2:  https://fitnesstips201.blogspot.com/2021/01/my-weight-loss-journey-part-2-as.html

Part 3: https://fitnesstips201.blogspot.com/2021/01/my-journey-to-weight-loss-part-3-how-i.html


Comments

  1. Qaisar25 August 2021 at 11:50

    This comment has been removed by the author.

    ReplyDelete
  2. Qaisar25 August 2021 at 11:50

    Busy Body Gyms To Go was founded in 2001. Carlos Vazquez, President & CEO of the company, branded and trademarked the name so that Busy Body Gyms To Go Best Gyms Store would be recognized as the premier source for all of your fitness equipment needs.

    ReplyDelete
  3. Unknown20 October 2021 at 11:03

    Our eating habit is very important for post workout recovery. We need to careful about food habit.

    ReplyDelete
  4. pranaliahuja12 July 2022 at 14:39

    Great Blog! Thanks for sharing details on how you worked out on your overall health & with the help of fitness lifestyle blogs, you made it. Also nicely explaining key takeaways. I highly appreciate your efforts.

    ReplyDelete

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