NIT-IIM graduate worked 60 hours a week, was overweight with chronic back pain. He shares his 12-year transformation lesson in fitness

Most people assume transformation requires perfect timing, fewer responsibilities, or a break from real life. But what happens when someone builds a healthier body while still working long hours, travelling frequently, and dealing with chronic pain? A recent post by an NIT and IIM Indore graduate is challenging that belief. His 12-year journey shows how small, consistent actions layered over time can quietly reshape health, even when life feels too demanding to focus on it.

Arindam Paul, an NIT Surat and IIM Indore graduate, recently took to X and shared a detailed reflection on his long-term fitness transformation. He recalled that around 12 years ago, his health was in a difficult state. He was overweight, had high lipid levels, and was dealing with chronic back pain along with disc-related issues. At that time, his physical condition was far from what it is today.

Despite this, his work life remained intense. He described working 55 to 60 hours a week in a demanding job that also involved frequent travel. Like many professionals, fitness was not something that came with extra time. It had to be built within an already packed schedule. What changed over time, he explained, was not a sudden shift but consistency.

3-4 hours of exercise per week

He noted that even just 3 to 4 hours of exercise per week, sustained over 12 years, made a significant difference. The idea he emphasised was simple: progress compounds when repeated patiently over long periods.

He described this as compounding, calling it the 8th wonder of the world. According to him, the key was not intensity alone, but persistence. Showing up repeatedly, even in small ways, created outcomes that felt impossible at the beginning.

He also shared a reminder for people struggling with consistency. He pointed out that many individuals give up on their health goals early, especially around New Year resolutions. His message was to restart with small steps rather than waiting for perfect motivation or ideal conditions. He added a practical perspective as well. Employers and workplaces, he noted, will rarely prioritise an individual’s health in the long run. That responsibility ultimately rests with the individual.

A closer look at his fitness progress

In an earlier post, Arindam Paul shared another milestone that highlighted how far his journey had come.

He recorded a 5 km run in 27.49, calling it a personal best. He was careful to note that the time may not compare to amateur runners, but for him, it represented something much more meaningful. Years earlier, he had struggled even to walk properly due to severe lower back pain and multiple slipped discs. Against that background, completing a timed run marked a significant personal achievement.

What helped his recovery

He also outlined the changes that supported his progress over time. These included:

• Improved posture awareness
• Ergonomic seating adjustments
• Core strengthening routines
• Glute strengthening exercises
• Quad strengthening work

These focused interventions helped him manage and reduce lower back issues gradually. He emphasised that back pain is not necessarily a permanent condition and, with the right approach, can improve significantly over time. His reflection also carried a simple message: lower back pain does not always have to define a person’s daily life.

Internet reacts

A user questioned how 3 to 4 hours of weekly exercise could lead to such a visible transformation over time and asked whether he had followed a strict calorie deficit throughout those years. Arindam responded by explaining that he maintained his weight through maintenance calories, skipped breakfast, and did not follow any other major dietary restrictions.

Another commenter expressed surprise at how just a few hours of exercise per week could make such a difference, attributing it to strong metabolism. One user remarked sarcastically that comments like “money fixes everything” were likely to appear in such discussions, hinting at predictable online debates. Another shared their own journey, saying consistency played the biggest role in their transformation. They mentioned losing 21 kilograms in the past 1.5 years, starting from 112 kilograms, and still working towards an additional 10 kilograms of weight loss.