Fat Free at 43
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- čas přidán 19. 04. 2024
- In this video I share my fat-loss journey that I have been on for the past year, that led me to my best body figure till date.
DIET
I am a vegetarian who also eats eggs.
Target - 500 calories deficit every day
930am: Whey Protein 1 scoop with water + Creatine + 1 walnut + 4 almonds + 4 cashew nuts + 5-6 kishmish + supplements
11am: 200gm raw paneer, or tofu with salt and pepper. Or 200gm Tempeh. Or 3 egg whites (rarely - I don't like eggs). Or daal chila
1pm: Banana, or half apple, or orange or water melon
4pm: 2 roti (emmer wheat/jowar/soya bean) + sabzi (whatever) + 1 cup daal + 1 cup low fat yogurt
630pm: 1 scoop protein with curd
Ofcourse, I had my days where I had chole bhature (yay) and sweets and other things - and those were not rare, but quite common. Despite that I was able to maintain a 7000-7500 deficit every 2 weeks, leading to 1Kg of loss.
Supplements (please have them ONLY after consultation with an expert)
Whey Protein: One Science Nutrition (OSN) Iso Gold Whey Protein
Creatine: Optimum Nutrition (ON) Micronized Creatine Powder
Omega3: TrueBasics Omega 3 Fish Oil Capsules for Women and Men
(there is a vegan version also available)
Vit B Complex: Himalayan Organics Plant Based Vitamin B Complex
Vit D: HealthKart HK Vitals Vitamin D3
In addition to these, I also took 2 more supplements for 6 months, but I didn't find them effective and after bloodwork stopped taking them.
Ashwagandha: TrueBasics Ashwagandha
Curcumin: Himalayan Organics Curcumin With Biopiperine 1500mg
IMP: None of these brands have paid me anything to state their names and I am not sharing the links so that people don't think I have anything to gain from this.
Repeat: DO NOT take these supplements without consulting a professional.
EXERCISE
I play tennis 6 days a week for an hour (which was my cardio)
And I work out 6 days a week for 45 mins (have been doing this for 10+ years)
6 body parts that I focus on
- Biceps + Triceps
- Shoulders
- Legs
- Back
- Core (abs)
- Chest
Every day I would do 2 exercises for 3 body parts (so a total of 6 exercises) with 3 sets and 10-12 repetitions.
For example Monday
Bench Press (Chest) - 3 sets of 10-12 repetitions
Bent over rows (back) - 3 sets of 10-12 repetitions
Incline Dumbbell Press (Chest) - 3 sets of 10-12 repetitions
Lat Pulldown (Back) - 3 sets of 10-12 repetitions
Bicep Curls (Biceps) - 3 sets of 10-12 repetitions
Dumbbell Toe Raises (Legs) - 3 sets of 10-12 repetitions
This workout plan made it non boring for me - I do not like doing only 1 body part one day.
TRACK
I filled up this sheet everyday
bit.ly/3QdgswV
With this process you will lose 10-12kgs per year with a body that you will be proud of!
I am excited for you :))
Check out:
Sagar Ahuja: / thesagarahujashow
Dilip: / dfitness.07
Sonu: / sonu_fitness07
DISCLAIMER:
I am not a fitness expert. I am not a nutritionist. I am not a medical professional. Everything that I say in this video is from my own research and understanding and my own experience. Please do not think of it as the truth or the only truth. This process worked for me and it may not work for you.
I share this not to guide what to do, instead to inspire that you too can take charge of your health if you wish to.
If there is anything that I said that is incorrect and should be changed, please let me know and I will surely correct it.
In this video I share my fat-loss journey that I have been on for the past year, that led me to my best body figure till date.
DIET
I am a vegetarian who also eats eggs.
Target - 500 calories deficit every day
930am: Whey Protein 1 scoop with water + Creatine + 1 walnut + 4 almonds + 4 cashew nuts + 5-6 kishmish + supplements
11am: 200gm raw paneer, or tofu with salt and pepper. Or 200gm Tempeh. Or 3 egg whites (rarely - I don't like eggs). Or daal chila
1pm: Banana, or half apple, or orange or water melon
4pm: 2 roti (emmer wheat/jowar/soya bean) + sabzi (whatever) + 1 cup daal + 1 cup low fat yogurt
630pm: 1 scoop protein with curd
Ofcourse, I had my days where I had chole bhature (yay) and sweets and other things - and those were not rare, but quite common. Despite that I was able to maintain a 7000-7500 deficit every 2 weeks, leading to 1Kg of loss.
Supplements (please have them ONLY after consultation with an expert)
Whey Protein: One Science Nutrition (OSN) Iso Gold Whey Protein
Creatine: Optimum Nutrition (ON) Micronized Creatine Powder
Omega3: TrueBasics Omega 3 Fish Oil Capsules for Women and Men
(there is a vegan version also available)
Vit B Complex: Himalayan Organics Plant Based Vitamin B Complex
Vit D: HealthKart HK Vitals Vitamin D3
In addition to these, I also took 2 more supplements for 6 months, but I didn't find them effective and after bloodwork stopped taking them.
Ashwagandha: TrueBasics Ashwagandha
Curcumin: Himalayan Organics Curcumin With Biopiperine 1500mg
IMP: None of these brands have paid me anything to state their names and I am not sharing the links so that people don't think I have anything to gain from this.
Repeat: DO NOT take these supplements without consulting a professional.
EXERCISE
I play tennis 6 days a week for an hour (which was my cardio)
And I work out 6 days a week for 45 mins (have been doing this for 10+ years)
6 body parts that I focus on
- Biceps + Triceps
- Shoulders
- Legs
- Back
- Core (abs)
- Chest
Every day I would do 2 exercises for 3 body parts (so a total of 6 exercises) with 3 sets and 10-12 repetitions.
For example Monday
Bench Press (Chest) - 3 sets of 10-12 repetitions
Bent over rows (back) - 3 sets of 10-12 repetitions
Incline Dumbbell Press (Chest) - 3 sets of 10-12 repetitions
Lat Pulldown (Back) - 3 sets of 10-12 repetitions
Bicep Curls (Biceps) - 3 sets of 10-12 repetitions
Dumbbell Toe Raises (Legs) - 3 sets of 10-12 repetitions
This workout plan made it non boring for me - I do not like doing only 1 body part one day.
TRACK
I filled up this sheet everyday
bit.ly/3QdgswV
With this process you will lose 10-12kgs per year with a body that you will be proud of!
I am excited for you :))
Check out:
Sagar Ahuja: instagram.com/thesagarahujashow
Dilip: instagram.com/dfitness.07
Sonu: instagram.com/sonu_fitness07
DISCLAIMER:
I am not a fitness expert. I am not a nutritionist. I am not a medical professional. Everything that I say in this video is from my own research and understanding and my own experience. Please do not think of it as the truth or the only truth. This process worked for me and it may not work for you.
I share this not to guide what to do, instead to inspire that you too can take charge of your health if you wish to.
If there is anything that I said that is incorrect and should be changed, please let me know and I will surely correct it.
Excellent story telling, Ankur. You keep it real, well rounded. Congratulations! and Thanks for inspiring :)
what a class at the age of 43, you are truly inspirational
Educational Help
This is sheikh lucky ali from durgapur West Bengal and I'm glad to inform you that I am a student of hotel management (Hospitality industry).
From a year I'm following you through CZcams, Instagram and LinkedIn . And I know you help students to continue their education.
Now my family is facing the financial issues so they are not able to support me on my education. Sir you help me to learn lots of things and I want to learn more but at this situation I need a financial support to continue my education, I will show you all my academic details could you please help me.!
Track sheet nhi khul raha he...
Thank you for this video. Could you please share your workout routine (what exercises you did on which day, and the sets and reps)? Thank you!
Ankur ji, it was an absolute pleasure to coach you. I am glad that we pulled this off and you achieved the best shape of your life. Well done. Let's move to the next fitness goal. :)
❤️❤️❤️❤️
Can you help me as well sir
40k for 6 months too costly sir pls do something for general public
Bros making loads of money in fitness, more love to u brdr(power to ap pe already hai)
@sagar can give your views about protein and aging. Mtor pathways. Reference lifespan book and de. Walter longo
Ankur sir you just changed my entire perspective of the way to look at life ..
Taking by an Inch everyday is far superior than grabbing it all at once and not knowing what to do.
Hatts off to your dedication determination and discipline.
Looking amazing sir
I am guessing rather Hoping his next book will be Get Epic Body,been following you for a while,no matter what people say about your content I have been consuming it and keeps me inspired and motivated.
Ankur I know you will definitely ignore the hate messages and might laugh at the comments but no matter what if people keep commenting you might have felt bad at some point. I am sorry on their behalf and I hope the get well soon and try and do something useful rather than comment hate messages or make fun of your content.
Even though people might feel that your content is repetitive I feel it’s a reminder for everyone to take steps.
I have been an avid consumer of all your content and books,keep doing this and you are an inspiration.
Looking forward for more such step by step fitness content like this.
How do you keep a smile while talking publicly. I really adore that.
fake smile hai
Loved the transformation and specifically the hook, Ankur! I’m going to use it to remix for my transformation journey haha 😄
Love the journey, plus really love how you appreciate the people who helped you in this journey, definitely a thing people need to learn!
Ek hi Dil hai Warikoo sahab…. Kitni baar churaoge ❤🎉
So inspiring real life journey you shared with us with all your kindness 🙏🏼
This is so so inspiring Ankur. Thank you so much for this.
The video i have been waiting for !
You inspired me to be fit without saying anything, when i just saw you for the first time.. your abs were popping out of your tshirt 😅
You are the kind of inspiration and role model that we all need 😊
This is a perfect example of -
मेहनत ऐसी करो कि सफलता शोर मचा दे।।
👏
Excellent Ankur!! You are the real motivation💪🏻
Goosebumps in the beginning!! So aesthetic and inspiring
Congratulation Warikoo Ji for the transformation. I myself had a similar transformation with overall weight loss of around 50 kgs and definitely relate to most of things mentioned by you.
Warikoo sir, you are not a fitness youtuber/bodybuilder but this is the best video on fitness ever. I started going to gym around 6 months ago, I started with 78 kg and now for the last one month I am around 70 kg, sometimes I feel demotivated because of no change in weight and muscle growth. This video gives me that motivation. Thanks for making this video.❤
I have watched hundreds of weight loss videos and by far this is the PHD level one for me. Thank you for sharing it with us.
You are just a perfectionist ,
salute
To your discipline .
Amazing and inspiring transformation. More kudos for making this video promoting scientific way of body transformation, which is a treasure amidst all the misleading info flooding the internet. This was a perfect strategy, just what people need to hear today.
This is inspiring Ankur. I am on my Weight gain journey as well. This video gave me a motivation to keep going. I hope I get to share my results soon💪🏻
Hello! I also want to gain weight, and both of you are my inspiration. You create very good content. I am an emotional person, and your content helps me to connect with myself and others. Thank you so much! ❤
@drishtiispeaks
"And you know, Drishti didi, I don't know what to say about you. You're just amazing, so simple yet so confident. I feel like I'll meet you someday, and I really want to talk to you. You seem different from everyone else here; in today's world, where everyone filters themselves, you show reality. Amazing! 😊"
Ankur Sir,
Your journey is incredibly practical, genuine, and relatable. After exploring numerous resources on health and fitness over the past 15-20 years (I'm currently 34), I can confidently say that your content is unparalleled. Your explanations are thorough and clear.
I've always viewed tracking numbers as gimmicky, preferring instead to focus on balancing my daily intake.
However, gaining insight into the mathematics behind it all has provided a deeper understanding.
Thank you immensely. ❤
Amazing progress , no age restriction, no bullshit, no excuses, because of you, i want to train myself much much harder this time even in my late 20s, i feel highly motivated now, instantly subscribed, good Job !👍👍
Ankur Sir....
Amazing👍
I am 39+
& ur all video changing me each n every day...
I love ur thoughts which is so crystal 🔮 clear about the life!!
U r my inspiration sir❤
Plz keep the good work for us sir..
Stay healthy🎉🎉
So proud of you Sir. It's motivating for a lot of us who are already into fitness and for those who are starting their fitness journey. Health is wealth. Glad that more and more people are becoming aware. Keep inspiring us
everyday Sir 💪🙏
Thank you ☺️
superb! you bring such joy and reason to look at things with such a positive attitude that enforces becoming. you instil hope. thank you. ❤
So inspiring and love the way u breakdown everything to basics and simplify .
Such an inspirational video ❤❤
Yaa young mannn you truly inspired us
Ankur you look awesome with the bounce back. You can beat any 25 year old man with your physical presence.
No..
@@massiah1298 Definitely not
The peaking occurs at 55-60's. So definitely youngsters can't beat grandpas in muscles. But you have to start early and continue gaining strength.
There is muscle memory too. If I hit the gym for just 3 months, my muscles start bulging out faster than beginners. I had great muscles during my teenage due to extreme workouts. I was bulking my muscles in the beginning and then went on to rip the fats.
Amazing transformation Ankurji, truly inspiring, thanks for sharing, not many would do it! Best wishes!!! 👍🏻
Thank you for sharing this video with us hopefully next year I will be like you .Thank you once again for motivation.
Sir aapka har video motivational hota hai
Kudos to u. U r an inspiration and true example for our society where fitness at older age seems just walking in the park. We need this mindset more in our society. Thanks for sharing ur journey. I hope it will help me in my journey too
Excellent video, Ankur! Appreciate you capturing such excellent journey
2024 =make epic health
Sir, I am a weight loss trainer and the way of loosing fat (not the lean mass) is not the calorie deficit (yes u may argue but that's not how it works body slows down it's metabolism to maintain on low calorie diet) .
In my opinion, u achieved it unknowingly, ur insulin levels were already low, so u triggered autophagy with 45 min to 1 hr of HIT and hence lost fat and kept lean mass.
There is a proper scientific way to do it, I have achieved 50-70 kgs of weight loss in my clients with zero loss of lean mass.....
I hope u will take it in right spirit.
U look great though and it's truly Inspirable .
cheers!
Your Instagram ID ?
@@GainswithGaurav Hi Gaurav, this is not my thread, so it would be unethical to share my detail without Admin permission.
Vese bhi, I don't do it for money(I am a derivative trader by profession) so not very active on social media (it consumes a lot of time) .
I am 5.8 and I reached 92 kgs in early 2020 during lockdown. I literally exactly did the same thing which Ankur has mentioned in this video. Bought a weighing scale, kitchen scale, used to track my macros and calorie intake daily, used to take my pic everyday whether of running or in a gym and used to share it on my social media (whatsapp, FB, Insta etc), and reached 74 kgs around in a year. Since then I am consistent with gymming and running 10k once a week, but not consistent with my diet, but I will start doing this once again. This has been going in my mind, and here this video got recommended to me on YT, its a wake up call for me. Liked the video, and subscribed the channel too!!! :)
Thank you so much Ankur sir it was really helpful and will indeed follow it by next week
Zerodha's CEO Nithin Kamath was a fitness freak. He experienced a mild stroke due to factors like stress, sleep deprivation, and "over-exercising". Big muscles don't guarantee you a stress free life, a sound sleep and peaceful mind. Everything that gliters is not gold.
It’s not about muscles, it’s about exercising. Muscles are just a by product. And by the way, a sound sleep is guaranteed through exercise and good diet. All of this combined takes care of the stress. The zerodha CEO was probably doing it wrong or overdoing it.
Sir ji you should have said 'Ye body ASHNEER bhi nahi Kharid sakta' 😂
😂😂😂
True 😅
Bhai yehi toh Ankur kee khasiyat hai this guy never talks bad about others sirf positivity spread karta hai
I'm 36 & thank u for motivating me to stay fit & healthy.
Congratulations Ankur. Motivating people is one of the best service
5 min ka chij ko 40 min ka bana liya
High Protien
Caloric deficit
Weight lifting
Sleep. That’s it,only math you should know
Low carb as well
Thanks for saving my time... Video se pehle comment hi dekhne aay aki koi summary bata de. 😅😂
@@kushshroff2012 that depends on respective goals
@@akssshayyyy yep but cutting or weight loose krne ke liye carb bhi cut krna padta hai bulking ke liye alag diet hoti hai
@@kushshroff2012 I lost approx 30 kg without going into low carb,it's just math if you keep protein in high quantity then carb will take care of itself, at the end of the day it's calorie deficit that matters
Ye to mai 2 hafte me bna du
Ye jab tum 42 k ho jao tab bolna
Ye to Mai 1 din me banadu😂
Thanks for the detailed summary in the description much appreciated
First comment, like pls❤
Mera hai first
Real photo post karo sir please
bhai Puri video post kar di kya chahta hai 🙏🏻
Bhai chasma to pehnle
@@amreshpradhan6528😂
Thanks Ankit .. you are an inspiration to many…making 6 pack is my long term dream… I was close to 6 pack in 2021 then I joined new software company and lot of work and things didn’t work and I failed myself…I am gonna start again soon after seeing u … such an inspiration
Aab tum channel per yeh sab karne lage
Uska channel wo chahe Jo kare
Aap mat dekho
Bhai bahut channel hai tere dekne ke liye use kyu dek Raha hai.
Jal rahi hai na teri ankur se 😂😂
bhai tere n uske jaise paise kama ne ki aukat hai n sadha read kr ne ki shant reh pls
Tum jakar tenali rama ki kahaniya padho bade nahi hue ho abhi
Fitness kya hoti he
Janne ke liye
Dimag chaiye
I have learned so many things from you Sir. Take charge of the money, Take charge of time, and now the most important thing health. More power to you sir and your team. Thank you so much!!❤
Gave me goosebumps...u have inspired us enough to make the change...kudos!
OMG! Ankur sir this is not a transformation this is a massive massive transformation and everything you said I will try to adapt in my lifestyle with 3Ts. You are a gem 💎
Simple and easy way ..... U told us with live example ....... There are many vedios regarding this but you told it in easy way....thanks
Too good of a video, whereby you have explained not only muscle building or weight loss but life style actually..Thanks
Thanks for the insights....Really inspiring 💪🏼
sir, You have the true combination of good health and wealth. thanks a lot.
Amazing transformation and really motivating. We are able to see your hard work and discipline clearly in this video sir. Feel like i have to start my weightloss journey.😊
I used to think i am a nut case following this intermittent fasting and exercise without eating anything. But i know i am on right path. And very well explained :)
Hats off 🎩to this great person 😃
Teaches us not only lessons but also Life lessons.
"The young generation should follow him to enlighten their life"
Thanks for sharing your transformation journey . Very informative and motivational.
You're a true inspiration to youngsters. Hats off 👏
Absolutely brilliant. Great work 😊
Nicely explained and very true. Thanks for inspiring.
Loved it thoroughly.. great example of tenacity. I’m motivated to transform. Thank you Ankur
This Video Motivated me to get back in shape in a sustainable way. because i used to do crash diet but still struggled to manage the weight.
Great transformation sir 🥳 really motivating. Thanku so much for all the guidance & helpful URLs
Thank you so much wariko ji for this beautiful journey video it will helps me alot.
Truely Insightful and well timed. Thanks Ankur
What a fab video. Loved it!!! Thank you so much.
Amazing video with proper explanation, really liked it
@warikoo absolutely amazed by your transformation. Infact, I watched one of your videos after a while and could really see a difference in your appearance by just looking at how toned your face looked.
I want to ask if you plan to include or already have included any other forms of training like yoga, calisthenics or martial arts or something?
Best video on fitness that i ever seen
Thank you sir 🙏
Yes I also see myself in the same position of lean but not see abs beyond 2packs :), Your video reassured me to sustain my journey by tracking calorie-energy intake-expesnse very meticulously. My salute to your efforts and honest revelations and [all] achievements. My best wishes for you to have great time ahead.
Was eagerly waiting for this!
Me to bro..
Wonderful lesson Ankur Ji....
You are true example of leading by example.
Truly inspiring 🔥yet completely humble👏
Truly an inspirational ! Gained more knowledge in this video
So inspiring, thank you so much for such a wonderful video
Glad you enjoyed it!
What an video Mr Ankur... 3 Cheers to your hard work👍
Thanks for sharing; incredibly inspiring!
Hi Ankur, inspiring stuff. Kudos! Curious to know about the frequency of your workouts. Did you everyday or was there a weekly recovery day(s)?
You are a legend. I say this again, you are a legend!! You have been my finance mentor since 2 years now and now this… you are just pulling it off each and everyday and thats a hell lot of motivation for me. Thank you
Wow, thanks!
Thanks for Sharing..It's really encouraging to see how you are able to do all these along with other responsibilities like family, career, society etc..
Because people generally give the above reasons for not succeeding in their life...(I'm also included)
I have been waiting for this video since last 3-4 days
Thank you Ankur ji for sharing in such a details. Your video will definitely make us better.
You are an true inspiration
Much respects and love to you
More power and strength to you
Request to please continue to enlighten us
🙏🙏🙏
You have once proved that personal growth has no age barriers
Very inspiring Ankur sir! This really motivates me to restart my fitness journey! ❤💪🏃
Just started, great intro. Will watch whole. But I am sure this will be inspiring. Kudos to your achieving this body at 43. I believe apart from your regular videos on Finance these videos on your Life and persona experience are a nice addition to your channel
Loved your dedication.
great transformation sir, you are an inspiration
super impressive . infact the best video i have ever seen on the topic of weight loss explaining the entire science of losing that irritating body fat , i learnt in this single video what took me hours and hours of various stuff in bits and pieces , loved this video .saved it in my favorites . i am on my path to be FIT AT 35 . time for do or die
Awesome work Ankurji. Very inspiring
Those peoples are really understood PHYSICS , MATH and love themselves for them its a iconic 👏 ❤ content, TNX for ur contributions..
Wholesome video, well explained everything.
Thanks for making this type of informational content..!💯
Ankur Ji , Thanks You So much for such amazing eye opening video ❤️
Excellent content Ankur, thanks for inspiring. By the way, you did not mention about water intake in your diet plan, is'nt it one of the major components?
Truly truly inspiring video .. as of now I am into yoga and cycling .. will join the gym very soon .. thank you for an insightful video.. yes it is the mirror that says everything ...
Very inspiring and motivating journey. 😊
You deserve it I am also still working on my body but your video gives me to observe it from another way.
The most amazing and the most infleuencing video on body transformation,,,,💐💐💐I really don't have any word to explain how u and ur voice gave a magical motivation to everyone,,,, really thanks a lot for this video,,,, 🙏