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    3 Months Transformation + Diet

    Uploaded by

    Sanjay devanga

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    © All Rights Reserved
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    3 Months Transformation + Diet

    Uploaded by

    Sanjay devanga
    55 views7 pages

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    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    55 views7 pages

    3 Months Transformation + Diet

    Uploaded by

    Sanjay devanga

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    You are on page 1of 7

    HOW I TRANSFORMED MYSELF FROM

    FAT TO FIT IN 3 MONTHS + VEG AND NON


    VEG DIET FOR WEIGHT LOSS

    88 KGS

    66 KGS
    To lose weight and get abs in three months, you'll need a
    combination of a well-balanced diet and regular exercise.
    During my fat loss journey I followed some cheat codes
    that helped me to loose fat faster and gain muscles at the
    same time. These cheat codes are :

     HAVE PATIENCE

    As we all know that slow and steady wins the races. You
    have to keep patience because you want to build a
    physique not a maggi. You gather that fat in a long period
    of time so you have to give time to loose it. You have to
    stay consistent in the journey. Patience is the key to build
    a dream physique. You have to trust the process and the
    wait will be worth it.

     TRACK YOUR CALORIES

    You should start tracking your calories. There are various


    applications like healthify me and my fitness pal. They
    help you to track your food and calories. They help in
    knowing the nutritional content of the food.

     DON’T DROP YOUR CALORIES


    DRASTICALLY

    Dropping calories drastically will lead you to loose body


    weight faster but at certain time it will stop responding
    and you will notice that the majority of weight was from
    muscles mass instead of the fat. We have to loose fat not
    weight there is a difference between both. Dropping
    calories faster will lead you to loose muscles mass and
    you will feel weakness in the gym. Our aim is to loose fat.

     HOW TO DROP CALORIES

     For example: Your maintenance calories is 2500


    in start of fat loss you will drop approx 200
    calorie i.e. you will eat 2300 calories for next 14
    days in this period you will note your weight
    daily after 2 week your body will be habitual to
    2300 and will not loss weight anymore, after
    these 14 days you will drop calories to 2100 for
    another 14 days ,you can continue this process till
    1600 calories and you are good to go.

     PRIORITISE YOUR PROTEIN

    You have to start prioritising your protein because it


    helps to rebuild the damaged muscles. Your protein
    intake should be 2x grams of your body weight. The
    majority of the food intake should be of protein
    during fat loss journey.

     PRIORITISE YOUR SLEEP OR REST

    Sleep is the most neglected part in the fat loss


    journey. People think that the body is made in the
    gym but it is made on the bed when you sleep and
    take rest. In gym we break down our muscles and
    they are recovered when we sleep and take rest
    properly.
     PRIORITISE YOUR WATER INTAKE AND
    FIBER RICH FOOD

    Water and fibre rich food are the most important


    while loosing weight as such food carry less
    calories and fulfill our stomach for long period of
    time. Drink at least 4 -5 liter if water

     ADD CARDIO IN YOUR WORKOUT

    This is most important for fat loss you don't have to run
    you can just loss your weight by brisk walking 12k -15k
    steps daily.

    DIET

    Diet plays the most important role in transforming our body


    whether it is weight loss or weight gain. Only hitting gym and
    cardio will not help to loose weight. Diet plays a 70% role in
    transformation
    VEG DIET PLAN

    NON VEG DIET PLAN

    MOST HELPFUL TIPS :

    In the generation everyone saying eat early in the


    morning but i say that try to eat your first meal as late
    as possible when you are loosing fat. Because eating
    first meal late will help you to eat more food in rest of
    the left hours in the day.

    HOPE THIS WILL HELP YOU IN REACHING


    YOUR GOAL

    FOLLOW - @vivekk_maurya for more such tips…

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