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High Intensity Workout + Low-Fat Low-Carb High-Fiber Diet Helped Me Lose 20 Pounds in 3 Months

Updated on May 19, 2012

It was sometime in the year 2008 when I put on a lot of weight reaching 187 pounds from 171 pounds. I developed a beer belly and double chin. My friends started teasing me with the words “fatty, bulky, whatever.” Some also used to call me “hey, double chin, can you move now” and I used to say them smiling, “hey buddy, I am not eating at your house, your wife is not making the food for me”. I admit that this happened because of sedentary lifestyle, lack of exercise, and unbalanced high-fat high-protein diet (lacking fiber). I changed my office at that time and my shift timings were also changed. It was from 3 PM to 11 PM, a somewhat awkward noon shift like you see in BPOs. This totally changed my sleeping pattern. Also at that time, my daughter was just one year old and I used to help my wife in taking care of her. All these things lack of sleep, bad diet, inactivity combined together to increase the weight.

But all is well that ends well. It was in middle of 2009 when I rejoined my old gym and started my exercise routine for weight loss. I didn’t consulted any dietician, I didn’t took advice from any gym coach. I knew that I need to lose a few inches so need to work very hard. I set a goal of losing weight of up to 15 pounds in three months. As I had been doing pushups, chin ups, and yoga since I was 14 years of age (I am 31 right now) and reduced a few pounds in my previous years, I knew what I had to do.


When I initially joined the gym, for the first 15 days, I only did treadmill, pushups, pull-ups, stretching exercises, abdominal crunches, and cardio workouts. I didn’t notice any weight loss at all for first 15 days but I was glad that I became active and made exercising my daily routine. I changed my diet from high fat, high protein to low-fat low-carb high-fiber diet. I stopped eating non-vegetarian food stuff and started consuming veggies including loads of salads actually high fiber stuff.

On the 16th day of first month, I made a log of the exercises I will start doing. I started with bench press, leg press, adjustable weights dumbbells, and side shoulder raises. Then I started increasing the repetitions and intensity of the workouts. Slowly and steadily I started incorporating lat pulldowns (I love them), rear delt row, hammer curls, and many more. One important point here is I used to work out approximately two and a half hours on a daily basis and before doing any of these exercises, I used to do treadmill for 25 minutes.

Everything was going on well and from the first day of second month, my friends started noticing dramatic change in my body. I heard them whispering behind me, “it looks like soni is dieting) and I smiled like before. I lost 7 pounds in one month. Now I kept on doing the high intensity exercises followed by a light cold water shower after 30 minutes of doing my workouts. The shower made me feel cool and relaxed. Then I used to have a very nutritious diet on regular intervals. I also tried to reset my body clock with doing things on the set time. This helps regulate metabolism and is called as circadian rhythm which I have explained in one of my previous hubs.

In third month, I thought I will meet my goal of losing 15 pounds in three months but I was really surprised to see that I actually lost 20 pounds when I measured my weight at the end of third month. Thanks to the high intensity high repetition workout plus the high-fiber low-fat low-carb diet that helped me lose 20 pounds (approximately 9 kgs) weight in just 3 months. I was free of beer belly and double chin. So friends eat good food, sleep properly, and sweat a lot and experience some pain in the gym,, as no pain + no weight loss.

PS: Two important points to remember:

  1. Losing weight in the initial months is very easy and it is difficult to decrease weight after reaching plateau of high repetition high intensity workouts. So it is recommended to change your exercises as soon as you reach plateau with them (this will help both in terms of bodybuilding or if your goal is weight loss).
  2. Maintaining lost weight is really important so that you do not get the weight on again, as experienced by many weight loss enthusiasts.

Now this was my weight loss story, if you have one of yours, then share with others via hubpages.


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      Terry Waller 5 years ago

      I believe that avoiding refined foods is a first step in order to lose weight. They will taste beneficial, but prepared foods have got very little vitamins and minerals, making you eat more to have enough power to get through the day. If you are constantly having these foods, switching to whole grain products and other complex carbohydrates will help you have more energy while consuming less. Great blog post.

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      tolo 6 years ago

      you did a great job but what can you do at the house if you have no gum mebership

    • soni2006 profile image

      Rajinder Soni 6 years ago from New Delhi, India

      Thanks a lot sairakhan and Ron for your visit and comments.

    • profile image

      Ron 6 years ago

      Great progress!

    • sairakhan profile image

      sairakhan 6 years ago from Bombay , India

      Soni you did really a great job.I can't even think of loosing so much weight.I lost 6.5kg in a month by working on tread mill

    • soni2006 profile image

      Rajinder Soni 6 years ago from New Delhi, India

      @jcales, you are actually right buddy. I forgot to add above that when I used to do 2.5 hours daily workouts, I used to also walk a lot on an additional basis. I used to walk from my home to nearby metro train station and then from metro station to office cab pickup location and then from cab parking to my office and all. I think this also added up to my weight loss, I think it is extreme because one of my friend who joined the gym with me was able to reduce 20 pounds in 8 months and I was able to do it in 3 months.

    • jcales profile image

      jcales 6 years ago

      Those are great achievements. I am surprised by the 2 1/2 hour daily workouts. The most I'd do in a gym is 1.5 hours. I find that I lost most of my weight when my day had multiple workouts.

      Basically, when I taught tennis. I did the gym for 1 to 1 1/2 hours, and had a tennis hitting lesson in the morning or afternoon with advanced players and you are sure to lose weight. Your body does not get used to a time it knows it will rest. In effect, the metabolism is always working.