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

**Back**
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

**Biceps**
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

**Upper Abs**
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

**Chest**
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

**Triceps**
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

**Upper Abs**
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

**Back**
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

**Shoulders**
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)

**Sides & Obliques**
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.