Fat Free at 43

In this video I share my fat-loss journey that I have been on for the past year, that led me to my best body figure till date.

DIET
I am a vegetarian who also eats eggs.
Target - 500 calories deficit every day

930am: Whey Protein 1 scoop with water + Creatine + 1 walnut + 4 almonds + 4 cashew nuts + 5-6 kishmish + supplements
11am: 200gm raw paneer, or tofu with salt and pepper. Or 200gm Tempeh. Or 3 egg whites (rarely - I don't like eggs). Or daal chila
1pm: Banana, or half apple, or orange or water melon
4pm: 2 roti (emmer wheat/jowar/soya bean) + sabzi (whatever) + 1 cup daal + 1 cup low fat yogurt
630pm: 1 scoop protein with curd

Ofcourse, I had my days where I had chole bhature (yay) and sweets and other things - and those were not rare, but quite common. Despite that I was able to maintain a 7000-7500 deficit every 2 weeks, leading to 1Kg of loss.

Supplements (please have them ONLY after consultation with an expert)
Whey Protein: One Science Nutrition (OSN) Iso Gold Whey Protein
Creatine: Optimum Nutrition (ON) Micronized Creatine Powder
Omega3: TrueBasics Omega 3 Fish Oil Capsules for Women and Men
(there is a vegan version also available)
Vit B Complex: Himalayan Organics Plant Based Vitamin B Complex
Vit D: HealthKart HK Vitals Vitamin D3

In addition to these, I also took 2 more supplements for 6 months, but I didn't find them effective and after bloodwork stopped taking them.
Ashwagandha: TrueBasics Ashwagandha
Curcumin: Himalayan Organics Curcumin With Biopiperine 1500mg

IMP: None of these brands have paid me anything to state their names and I am not sharing the links so that people don't think I have anything to gain from this.

Repeat: DO NOT take these supplements without consulting a professional.

EXERCISE
I play tennis 6 days a week for an hour (which was my cardio)
And I work out 6 days a week for 45 mins (have been doing this for 10+ years)

6 body parts that I focus on
- Biceps + Triceps
- Shoulders
- Legs
- Back
- Core (abs)
- Chest

Every day I would do 2 exercises for 3 body parts (so a total of 6 exercises) with 3 sets and 10-12 repetitions.
For example Monday
Bench Press (Chest) - 3 sets of 10-12 repetitions
Bent over rows (back) - 3 sets of 10-12 repetitions
Incline Dumbbell Press (Chest) - 3 sets of 10-12 repetitions
Lat Pulldown (Back) - 3 sets of 10-12 repetitions
Bicep Curls (Biceps) - 3 sets of 10-12 repetitions
Dumbbell Toe Raises (Legs) - 3 sets of 10-12 repetitions

This workout plan made it non boring for me - I do not like doing only 1 body part one day.

TRACK
I filled up this sheet everyday

With this process you will lose 10-12kgs per year with a body that you will be proud of!

I am excited for you :))

Check out:

DISCLAIMER:
I am not a fitness expert. I am not a nutritionist. I am not a medical professional. Everything that I say in this video is from my own research and understanding and my own experience. Please do not think of it as the truth or the only truth. This process worked for me and it may not work for you.

I share this not to guide what to do, instead to inspire that you too can take charge of your health if you wish to.

If there is anything that I said that is incorrect and should be changed, please let me know and I will surely correct it.

[warikoo]

In this video I share my fat-loss journey that I have been on for the past year, that led me to my best body figure till date.

DIET
I am a vegetarian who also eats eggs.
Target - 500 calories deficit every day

930am: Whey Protein 1 scoop with water + Creatine + 1 walnut + 4 almonds + 4 cashew nuts + 5-6 kishmish + supplements
11am: 200gm raw paneer, or tofu with salt and pepper. Or 200gm Tempeh. Or 3 egg whites (rarely - I don't like eggs). Or daal chila
1pm: Banana, or half apple, or orange or water melon
4pm: 2 roti (emmer wheat/jowar/soya bean) + sabzi (whatever) + 1 cup daal + 1 cup low fat yogurt
630pm: 1 scoop protein with curd

Ofcourse, I had my days where I had chole bhature (yay) and sweets and other things - and those were not rare, but quite common. Despite that I was able to maintain a 7000-7500 deficit every 2 weeks, leading to 1Kg of loss.

Supplements (please have them ONLY after consultation with an expert)
Whey Protein: One Science Nutrition (OSN) Iso Gold Whey Protein
Creatine: Optimum Nutrition (ON) Micronized Creatine Powder
Omega3: TrueBasics Omega 3 Fish Oil Capsules for Women and Men
(there is a vegan version also available)
Vit B Complex: Himalayan Organics Plant Based Vitamin B Complex
Vit D: HealthKart HK Vitals Vitamin D3

In addition to these, I also took 2 more supplements for 6 months, but I didn't find them effective and after bloodwork stopped taking them.
Ashwagandha: TrueBasics Ashwagandha
Curcumin: Himalayan Organics Curcumin With Biopiperine 1500mg

IMP: None of these brands have paid me anything to state their names and I am not sharing the links so that people don't think I have anything to gain from this.

Repeat: DO NOT take these supplements without consulting a professional.

EXERCISE
I play tennis 6 days a week for an hour (which was my cardio)
And I work out 6 days a week for 45 mins (have been doing this for 10+ years)

6 body parts that I focus on
- Biceps + Triceps
- Shoulders
- Legs
- Back
- Core (abs)
- Chest

Every day I would do 2 exercises for 3 body parts (so a total of 6 exercises) with 3 sets and 10-12 repetitions.
For example Monday
Bench Press (Chest) - 3 sets of 10-12 repetitions
Bent over rows (back) - 3 sets of 10-12 repetitions
Incline Dumbbell Press (Chest) - 3 sets of 10-12 repetitions
Lat Pulldown (Back) - 3 sets of 10-12 repetitions
Bicep Curls (Biceps) - 3 sets of 10-12 repetitions
Dumbbell Toe Raises (Legs) - 3 sets of 10-12 repetitions

This workout plan made it non boring for me - I do not like doing only 1 body part one day.

TRACK
I filled up this sheet everyday


With this process you will lose 10-12kgs per year with a body that you will be proud of!

I am excited for you :))

Check out:

DISCLAIMER:
I am not a fitness expert. I am not a nutritionist. I am not a medical professional. Everything that I say in this video is from my own research and understanding and my own experience. Please do not think of it as the truth or the only truth. This process worked for me and it may not work for you.

I share this not to guide what to do, instead to inspire that you too can take charge of your health if you wish to.

If there is anything that I said that is incorrect and should be changed, please let me know and I will surely correct it.

[Sagar_ahuja]

Ankur ji, it was an absolute pleasure to coach you. I am glad that we pulled this off and you achieved the best shape of your life. Well done. Let's move to the next fitness goal. :)

[metashwat]

Loved the transformation and specifically the hook, Ankur! I’m going to use it to remix for my transformation journey haha 😄

[Aditya.Chakraborty]

Ankur sir you just changed my entire perspective of the way to look at life ..
Taking by an Inch everyday is far superior than grabbing it all at once and not knowing what to do.


Hatts off to your dedication determination and discipline.


Looking amazing sir

[GirishHothur]

I am guessing rather Hoping his next book will be Get Epic Body, been following you for a while, no matter what people say about your content I have been consuming it and keeps me inspired and motivated.

Ankur I know you will definitely ignore the hate messages and might laugh at the comments but no matter what if people keep commenting you might have felt bad at some point. I am sorry on their behalf and I hope the get well soon and try and do something useful rather than comment hate messages or make fun of your content.

Even though people might feel that your content is repetitive I feel it’s a reminder for everyone to take steps.

I have been an avid consumer of all your content and books, keep doing this and you are an inspiration.

Looking forward for more such step by step fitness content like this.

[yaftali]

I have watched hundreds of weight loss videos and by far this is the PHD level one for me. Thank you for sharing it with us.

[RajatSingh-oogh]

This is a perfect example of -

मेहनत ऐसी करो कि सफलता शोर मचा दे।।
👏

[mukeshdabra]

Ek hi Dil hai Warikoo sahab…. Kitni baar churaoge ❤🎉

So inspiring real life journey you shared with us with all your kindness 🙏🏼

[TraderHarneet]

The video i have been waiting for !
You inspired me to be fit without saying anything, when i just saw you for the first time.. your abs were popping out of your tshirt 😅
You are the kind of inspiration and role model that we all need 😊

[hafizurrahman]

Warikoo sir, you are not a fitness youtuber/bodybuilder but this is the best video on fitness ever. I started going to gym around 6 months ago, I started with 78 kg and now for the last one month I am around 70 kg, sometimes I feel demotivated because of no change in weight and muscle growth. This video gives me that motivation. Thanks for making this video.❤

[qasimqadrii]

Love the journey, plus really love how you appreciate the people who helped you in this journey, definitely a thing people need to learn!

[eropoe]

Amazing progress, no age restriction, no bullshit, no excuses, because of you, i want to train myself much much harder this time even in my late 20s, i feel highly motivated now, instantly subscribed, good Job !👍👍

[AnirbanDas]

superb! you bring such joy and reason to look at things with such a positive attitude that enforces becoming. you instil hope. thank you. ❤

[abhinav.agarwal]

This is so so inspiring Ankur. Thank you so much for this.

[manishgoyal]

How do you keep a smile while talking publicly. I really adore that.

[amitakochar]

So inspiring and love the way u breakdown everything to basics and simplify .

[somshankarchowdhury]

Amazing and inspiring transformation. More kudos for making this video promoting scientific way of body transformation, which is a treasure amidst all the misleading info flooding the internet. This was a perfect strategy, just what people need to hear today.

[sovrajdasgupta]

Excellent Ankur!! You are the real motivation💪🏻

[Sunnyvlogs]

Thank you for sharing this video with us hopefully next year I will be like you .Thank you once again for motivation.

[mandarchitnis]

Amazing transformation Ankurji, truly inspiring, thanks for sharing, not many would do it! Best wishes!!! 👍🏻