Important! Please read!

I need two things from you.

Your current weight and your target weight!

If you do everything right you’d be able to drop from 100-300gm per day! So pay attention.

Nutrition!

Calculate your BMR and TDEE on fittr app-> tools. Say your BMR is 1500 and TDEE comes to be around 2400. You’ll start the diet at 1800-2000 calories( you decide) just make sure it’s above BMR. If you wish to gain weight, stay 200-300 calories above your TDEE

Out of these calories, set aside calories from protein. It could be anywhere from 1gm per kg of body weight to 2gm per kg of body weight depending on how much were you taking earlier. If it was lower, start with 1gm per kg of body weight. And then we’ll gradually increase.

Next, set aside the calories from carbs and fats, totally upto you. Want a chocolate everyday? Add it! Want to stick to clean foods, perfectly fine. A good diet is one that you can follow without it feeling like a punishment. A bad diet is a good diet that you can’t follow. If you wish to make it a lifestyle, make of confortable. Consistency > perfection.

Use fittr app-> diet tool to log your food.

Measure the ingredients raw on your kitchen weighing scale and then you can cook whatever you want with them.

Exercise!

This is the easy part.

Every exercise is a good exercise. But we don’t exercise to lose weight, we exercise to build muscles, get stronger, prevent muscle loss.

Push-ups, pull-ups, sit-ups anything you can do. And as many as you can on day-1 and then gradually try to increase by 1% everyday. You’ll find free sample workout as well as nutrition plans on fittr app. Feel free to modify them to your liking. You’ll find a database of 1000+ exercises and hiit/homeworkout routines on fittr app-> search

The most important part. Walking.

Start with 5k walks everyday.

Drink 3-4 ltrs of water

Sleep >7 hours

If you do all this, measure your weight next day, you’d see the scale moving. If there’s a drop, you’re good! Continue for 1 week. If there’s no drop, readjust the calories, increase the steps till you start losing 100-300gm per day!

Some people will lose more, some will lose less depending on how big or small they’re. The bigger you’re, the faster you’ll lose. We’ll not be doing any steady state cardio. Only resistance training and walks!

If you want your diet and training plans reviewed, post them on fittr app discussion or on fittr fb community and experts will be able to guide you!

I just helped a guy lose over 20kgs in 2 month 10 days and his HbA1C came down from 12.7 to 6.6 so you’re in good hands!

Train with JC and Bala

The science remains the same! It’s all about repeating the basics! Over and over again. No need for motivation, no need to sweat it all out. Just make it a part of your life gradually. Don’t make fitness a torturous ordeal, make it a part of your daily hygiene! Results will be a byproduct! Do it at your pace and most importantly do it together!

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