Fat Loss 28% to 15% - Ultimate Fitness Transformation of Vinod Kumar
13% Fat Loss in 3 Months defines the ultimate fitness transformation of Vinod Kumar. This true story is an inspiration for all who want to achieve their fitness goals.
We sleep with various positive thoughts of exercising and weight loss. What stops us is the unconditional 5-minute sleep love that fails the entire day routine. People who want to lose weight need to change their daily routine activities, that is from waking up early to sleeping early and from eating healthy to exercising daily. Losing weight is either a skill or a will issue.
Vinod Kumar’s fat loss story is an ideal example. Vinod also had to face various challenges initially, but his dedication towards fat loss helped him overcome hindrances. Let’s read his fat loss transformation story in his own words
1. What inspired you to take this Fat Loss Routine?
Last year in April, I suffered from a severe neck problem due to which I was bedridden. I couldn’t move my neck left or right. Doctor (Neurologist) advised me to wear a neck collar for 6 weeks and my therapy was continued for a certain period of time. During that time I had (omit) started gaining weight. It was then when I realised that it was the correct time to start my fitness journey.
2. How was your eating habits and lifestyle before fat loss and transformation?
I was not very good with my eating habits. I am a vegetarian and junk food was my weakness. I ate almost everything, without paying any attention to my weight.
3. Exercise routine (weight loss & muscle building)
Day 1 - Monday
Exercise Type - Back, Biceps & Upper Abs
Exercise | Sets | Reps |
Lat Pull Down | 4 Sets | 10 - 12 |
Bent-over Barbell Row | 4 Sets | 10 - 12 |
Dumbbell Pullover | 4 Sets | 10 - 12 |
Barbell Deadlift | 3 Sets | 10 - 12 |
Exercise | Sets | Reps |
EZ Bar curls | 3 Sets | 10 - 12 |
Dumbbell curls | 3 Sets | 10 - 12 |
Machine Barbell curls | 3 Sets | 10 - 12 |
Cable Rope Hammer Curls | 3 Sets | 10 - 12 |
Exercise | Sets | Reps |
Crunches | 4 Sets | 15 - 25 |
Reverse Crunches | 4 Sets | 15 - 25 |
Cable Crunches | 4 Sets | 15 - 25 |
Bicycles Crunches | 4 Sets | 15 - 25 |
Day 2 - Tuesday
Exercise Type - Chest, Triceps & Lower Abs
Exercise | Sets | Reps |
Flat Bench Press | 3 Sets | 10 - 12 |
Incline Bench Press | 3 Sets | 10 - 12 |
Decline Bench Press | 3 Sets | 10 - 12 |
Machine Fly | 3 Sets | 10 - 12 |
Cable Fly | 3 Sets | 10 - 12 |
Exercise | Sets | Reps |
Close Grip Bench Press | 3 Sets | 10 - 12 |
Pulley Push Down | 3 Sets | 10 - 12 |
Cable Rope Push Down | 3 Sets | 10 - 12 |
EZ Bar Triceps Extension | 3 Sets | 10 - 12 |
Triceps Dips | 3 Sets | 10 - 12 |
Exercise | Sets | Reps |
Hanging Leg Raises | 3 Sets | 15 - 25 |
Mountain Climber | 3 Sets | 15 - 25 |
Hip Tips | 3 Sets | 15 - 25 |
Windshield Wipers | 3 Sets | 15 - 25 |
Day 3 - Wednesday
Exercise Type - Legs, Shoulders & Sides
Exercise | Sets | Reps |
Barbell Squats | 4 Sets | 10 - 12 |
Legs Press | 4 Sets | 10 - 12 |
Leg Extensions | 4 Sets | 10 - 12 |
Lying Leg Curls | 3 Sets | 10 - 12 |
Sumo Squats | 3 Sets | 10 - 12 |
Exercise | Sets | Reps |
Barbell Overhead Press | 3 Sets | 10 - 12 |
Barbell Front Raise | 3 Sets | 10 - 12 |
Dumbbell Lateral Raise | 3 Sets | 10 - 12 |
Dumbbell Upright Row | 3 Sets | 10 - 12 |
Dumbbell Shrugs | 3 Sets | 8 - 10 (with heavyweight) |
Exercise | Sets | Reps |
Hanging Sides Crunches | 3 Sets | 15 - 25 |
Rusian Twists | 3 Sets | 15 - 25 |
Heel Touches | 3 Sets | 15 - 25 |
Day 4 - Thursday
Exercise Type - Back, Biceps & Upper Abs
Repeat As Monday |
Day 5 - Friday
Exercise Type - Chest, Triceps & Lower Abs
Repeat As Thursday |
Day 6 - Saturday
Exercise Type - Legs, Shoulders & Sides
Repeat As Wednesday |
Day 7 - Sunday
Rest |
4. What was your diet for fat loss and muscle building?
Meal | Time | Description |
Early Morning | 7:30 AM | 1 Scoop Whey Protein |
Breakfast | 9: 30 AM | 4 Brown bread with Cheeze Slice/Spinach with Paneer |
Lunch | 1:00 PM | Rice mix some vegetables & 1 Cup Curd |
Evening Snacks | 4:00 PM | 1 Small Bowl Muesli |
After Workout | 9:00 PM | 1 Scoop Whey Protein |
Dinner | 10:00 PM | 1 Plate Salad with 1 bowl Vegetable/Dal |
5. Weight and fat % before and after
When I started, my weight was 73 kg with 28% fat, but after sticking to a strict routine I was 72.5 kg with 15% fat. I was amazed to see the fat loss percentage. Eating healthy made me fit. Now, I want to go ahead with the same diet plan. Yes, I might cheat on the diet sometimes but regular exercising burns my calories for sure.
6. Were there any roadblocks/difficulties while achieving the desired results?
Of course yes! During office working hours can you imagine working out? When you are working at a position, office pressure does not allow you to think anything else apart from sleep. But giving up was not the option for me. With my office, I continued doing daily exercises and followed my diet properly. Finally, I did it, not for anyone else but for me.
7. What advice would you like to give to others aspiring to lose weight / get fit?
To get fit, you have to be dedicated & focused towards your goal. Eat clean and stay healthy.
8. Anything else that you might want to add?
Keep calm and continue your journey, you will surely achieve your fitness goal.
Similar to Vinod Kumar there are various other examples around you, who have transformed their life by adopting a new fit & healthy lifestyle. Hard work is the key to gain success… Remember - There are no shortcuts.

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