We'd asked you, dear readers, to share your fitness stories.
Rediff reader Qamar Ansari, 46 from Gurgaon tells us how he lost 13 kg in 3 years and reclaimed his health.
- EARLIER IN THIS SERIES: How I fought obesity and lost 37 kg
I wasn't so keen about fitness for a long time. I never indulged in exercise or physical fitness.
In 2013, when I underwent a full body checkup, I found that my triglyceride was 676 -- (anything less than 200 is normal). I was also diagnosed with mildly fatty liver.
In 2016, I weighed 86 kg and had grade 2 fatty liver.
In December 2016, the film Dangal had released.
I watched it on the first day. When I came back and saw how actor Aamir Khan had transformed his body and lost weight, I was inspired too.
I did not hire any trainer or dietician. I consciously decided to reduce my food intake and give importance to physical fitness.
That's how I started working out three years ago. Since then, I have managed to lose 13 kg.
Diet
I start my day with two eggs, 3 slices of bread, rusk and tea.
For lunch, I eat whatever is available in the office cafeteria. I have non-vegetarian food three days a week.
I work out in the evening between 4:30 pm and 6:30 pm. I consume a lot of water.
For dinner, I eat whatever is available at home.
Work out
Every morning (5 days a week) I run 5 km, which I cover in 27 to 28 minutes.
In the evening (5 days a week) I work out in the gym. My routine includes 165 push-ups, 90 crunches on decline surface and skipping rope.
I also mix it with weight training for chest, shoulder, back, arms and legs.
The results
I lost weight and went from 86 kg to 73 kg.
I reduced my triglyceride(cholesterol) from 676 to 196.
My heart rate has come down from 115 to 76.
My blood pressure is under control and grade 2 fatty liver is back to normal.
I managed to do all this with zero medicines and almost no diet control.
In the last 6 months I increased my protein intake with whey protein, because I work out 2.5 hours everyday.
At the age of 46, I have learned to push my limits and it is working well for me.
Tips for readers
Don't overdo and get yourself injured.
- DON'T MISS: Inspiring Fat to Fit stories on Rediff
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