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transformation

Turned The Beast Mode On – Shubham Sharma’s Journey

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Why did you decide to transform?

I was 120 kg and was hopeless with no confidence in my life and I got bullied constantly. One fine day, things hit me hard which is when I decided to transform myself and prove them wrong.

How did you accomplish your goals?

I accomplished my goal by dedication, discipline, consistency, patience, and a lot of hard work.

Training routine that helped you achieve your goals

My training routine that helped achieve my goal involved hitting the gym around 2 hours daily. I would start with warm-up and some stretches and perform my exercise according to my workout schedule with proper form and technique. At last I would do cardio for 20-30 minutes and I followed the push-pull leg routine. 

I have always been pushing myself harder with progressive overload and I used to complete 10k steps throughout the day along with water intake of 3 to 4 litres at least.

Which supplements did you take?

I took Multivitamin, Fish Oil, Creatine, and Whey Protein 

What challenges did you face during your transformation?

I have faced challenges in the early stage like lack of knowledge in what exercise to do and which supplement to take and how much do these supplements cost. The main challenge which I had faced was following a diet as I was in college hostel and a proper diet routine was hard to maintain.

Suggestion for future transformers

I would like to suggest the beginners to not start with a 100% clean diet from day 1 as after a few days, the diet will become monotonous and you will end up quitting. Start with a calorie deficit diet by cutting down on sugar, maida, and soft drinks and completing your macros. Proper nutrition is the key to achieve your goal.

Shutting Out All Haters At Once – Ayush Gupta’s Journey

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Why did you decide to transform?

I decided to transform myself from 120 kg to 72 kg in 18 months as I was getting body-shamed constantly.

How did you accomplish your goals?

I made 3 attempts in my fat loss journey. In my first attempt, I didn’t have adequate knowledge about nutrition, diet, and exercise. After my second attempt, I decided to gain more knowledge about calorie deficit diet, high protein diet, and much more.

Training routine that helped you achieve your goals

My training routine in the beginning was push leg pull for 8 months and later I started doing bro split.

Which supplements did you take?

Supplements I used were Whey Protein, BCAA, EAA, Pre workout, Citrulline Malate, Zinc, Vitamin C and D, Multivitamin, and Fish oil.

What challenges did you face during your transformation?

Some serious challenges I faced during my transformation is that I craved junk food and I couldn’t hangout with friends and family more often.

Suggestion for future transformers

Start with basic knowledge about calorie deficit diet & NEAT (Non-exercise activity thermogenesis). Motivation is temporary; you need discipline with your diet and workout – no matter how you feel.

Stop Saying “Tomorrow” – Karthick Sudharsan’s Journey

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Why did you decide to transform?

I have struggled to lose my weight from the beginning. I entered the gym at the weight of 110kgs which is overweight and there was no one to give me proper guidance. All I wanted was to be fit, healthy, and confident by being consistent with my hard work. 

How did you accomplish your goals?

I used to hesitate to ask gym trainers about my doubts. YouTube came to my rescue and I started following fitness influencers and learnt about weight loss and began my journey. After seeing the results, I got quite interested in fitness and I trained hard. I wanted to take my interest in bodybuilding to the next level. So, I completed the personal trainer level 1 and 2 certifications.

Training routine that helped you achieve your goals

 I am doing weight training 6 time per week and 2 hrs daily

Which supplements did you take?

Whey Protein, Multivitamins, and Fish Oil

What challenges did you face during your transformation?

I had to fight my craving for sweets during my weight loss journey.

Suggestion for future transformers

Please be patient and work hard. Smart work too is important and never quit.

From Helplessness To Passion – Virat Sharma’s Journey

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1. Why did you decide to transform?

During my school days, I had always been skinny, even eating lots of food made no change to my body. And really, I didn’t like sports either – never went to the gym or lift a weight until I was kind of forced by my friends & family. Now, I love doing workout because it always keeps me fit and gives me the confidence to achieve more in my life. Even when I am stressed, I just go to gym and lift some heavy weights and it improves my mental health by reducing anxiety, depression, and negative mood. 

Workout delivers oxygen and nutrients to my tissues and helps my cardiovascular system work more efficiently and when your heart and lung health improve, you have more energy to tackle daily tasks.

2. How did you accomplish your goal?

I always struggled to be consistent in my diet but I know consistency is the key. It helps me a lot to achieve my fitness goals. After a heavy workout session, it is very important for me to recover my body as it prevents muscle loss and keeps me fuller. I recently achieved my new Deadlift and squats PR. Now, I can easily do 3 reps of 165 kg PR for 172 kg (Deadlift) and 3 reps for 130 kg (Squats). 

3. Training routine that helped you achieve your goals?

Here’s my workout which I used in my transformation. I am a student and I got money hardly to buy my diet and supplements. I have faced many financial is sure during my transformation.

Day 1: Upper body

Chest: flat barbell bench press — 4 sets of 6–8 reps

Back: bent-over barbell rows — 3 sets of 6–8 reps

Shoulders: seated dumbbell press — 3 sets of 8–10 reps

Chest/triceps: dips — 3 sets of 8–10 reps

Back: pullups or lat pulldowns — 3 sets of 8–10 reps

Triceps/chest: lying dumbbell triceps extensions — 3 sets of 10–12 reps

Biceps: incline dumbbell curls — 3 sets of 10–12 reps

Day 2: Lower body

Legs: barbell back squats — 4 sets of 6–8 reps

Legs: leg press — 3 sets of 8–10 reps

Quadriceps: seated leg extensions — 3 sets of 10-12 reps

Quadriceps: dumbbell or barbell walking lunges — 3 sets of 10–12 reps (no videos)

Calves: calf press on leg press — 4 sets of 12–15 reps

Abs: decline crunches — 4 sets of 12–15 reps

Day 3: Upper body

Shoulders: overhead press — 4 sets of 6–8 reps

Chest: incline dumbbell bench press — 3 sets of 8–10 reps

Back: one-arm cable rows — 3 sets of 10–12 reps

Shoulders: cable lateral raises — 3 sets of 10–12 reps

Rear deltoids/traps: face pulls — 3 sets of 10–12 reps

Traps: dumbbell shrugs — 3 sets of 10–12 reps

Triceps: seated overhead triceps extensions — 3 sets of 10–12 reps

Biceps: machine preacher curls — 3 sets of 12–15 reps

Day 4: Lower body

Back/hamstrings: barbell deadlift — 4 sets of 6 reps

Glutes: barbell hip thrusts — 3 sets of 8-10 reps

Hamstrings: Romanian dumbbell deadlifts — 3 sets of 10–12 reps

Hamstrings: lying leg curls — 3 sets of 10-12 reps

Calves: seated calf raises — 4 sets of 12–15 reps

Abs: leg raises on Roman chair — 4 sets of 12–15 reps

4. What challenges did you face during your transformation?

I am a student and I hardly had money to buy supplements and specific food items for my diet. I have faced many financial issues during my transformation.

From Skinny To Lean – Keshav Tyagi’s Journey

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Why did you decide to transform?

I always lacked confidence in my school and early college, mostly because of the way I looked physically! I was very skinny. Always had a fear of wearing half sleeves t-shirts. 

How did you accomplish your goals?

By training regularly and making sure my nutrition is on point. 

Training routine that helped you achieve your goals?

Most of the time it was a push/pull/legs routine along with ground fitness training. 

Which supplements did you take?

Whey protein, creatine, and multivitamins

What challenges did you face during your transformation?

Firstly, it was the inconsistency because of college but later I coped with that. And secondly was related to diet and nutrition, it was always on and off. 

Suggestion for future transformers.

Don’t rush, and never be harsh on yourself. The result takes time. It’s not an overnight process; rather it’s an overtime process. Just stay consistent and stick to the plans.

Consistency Goes A Long Way – Radhika Sharma’s Journey

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Why did you decide to transform?

I never planned my transformation, even when I started it I didn’t think I would come this far. But I started it for myself. I decided to change because I never liked my reflection in the mirror. People don’t purposely body shame you but they unknowingly do it and it hurts. I never trusted myself because of my body weight. I hated taking pictures of myself because I always knew that I would end up hating those pictures. I wanted to make myself feel good about myself – that’s why I decided to start my journey.

How did you accomplish your goals?

I started with basic level workouts. I did intermittent fasting. I controlled my cravings for junk food. I learned how to eat, when to eat, and what to eat. I learnt that I don’t have to starve myself to lose weight, I can lose weight by eating everything I love. And I have eaten everything including Maggie during my weight loss . I inculcated a lot of discipline into my life for myself and did things with consistency. Some days I was hard on myself and on some days I did let my body relax. I learnt about my body so much during this journey. For the first time ever since childhood, I started to listen to my stomach on the amount of food I am giving it to digest every single day. I made small changes with determination, consistency, and discipline. I made one change, allowed my body to adapt to it and then made the second change. 

Training routine that helped you to achieve your goals?

I didn’t go for too intense training. It was during the pandemic when I started my weight loss journey. My friend suggested some YouTube channels and a few had free workout trials on their websites. I just followed those schedules and did the best I could in my workouts. I got better at doing hard workouts with time and regularity.

Which supplements did you take?

I took a nutrition shake and a few supplements. I added more vitamins and minerals to my diet and improved my basic nutrition as my lifestyle changed.

What challenges did you face during your transformation?

I did go through a lot in the initial days because I was so used to eating junk food and unhealthy stuff that it was really difficult for me to eat healthily. It was difficult to workout because of my weight and  my body was not flexible. I used to do a lot of low impact exercises initially in the schedule to keep myself going. I controlled my cravings for junk food. I controlled my consumption of packed foods. I had to sit with myself to make myself understand that eating healthy was more important than eating junk. Somedays I didn’t feel like working out so in those days I used to self-talk just to make myself workout. I had a big fear of gaining the lost weight back but when I listened to a podcast by Fitness Pranit and learnt that even if I gain weight by mistake I know how to lose it again. I know the path and I will just have to walk on it again. I overcame my fears, insecurities, laziness, and procrastination during my weight loss journey. I haven’t reached my ideal weight so I am still working hard and learning each day.

Any suggestions for future transformers?

The most important learning for everyone is about yourself, everybody is different and we all need to understand how our body functions, what it craves, and what it needs. It’s not necessary that one type of workout will work for everyone, different types of workout and eating habits work for different people. Listen to your stomach, it does speak. Discipline yourself but don’t be brutal on yourself. Sometimes it’s okay to not work out. Sometimes it’s okay to eat what you are craving. Your body will learn and adapt with time but you will have to give your body that time. You will learn more about yourself everyday in your journey. NEVER compare your journey with anyone else, it doesn’t matter if your transformation is fast or slow it will eventually happen, don’t compare your journey to others no matter what anyone says. Don’t hate yourself for the way you look, things can be changed one day at a time and it’s in our control. And realising that you can control everything will empower you to change yourself and build your dream body. I am doing it , yet little away from my abs, but if I can do it, anyone can do it. All you need is to TRUST YOURSELF!