Youth who lost 10 kgs in 5 months lists the one exercise that triggered his weight loss

A 20-year-old individual recently shared an inspiring transformation story on the Fitness India subreddit, detailing how he managed to shed a significant amount of weight within a relatively short period. Over the course of five months, his body weight dropped from 111 kilograms to 91 kilograms, reflecting a loss of 20 kilograms through consistent effort and discipline.

He explained that his fitness journey began on October 18, 2025, when he enrolled in his apartment’s gym, which had only basic workout equipment. Around the same time, he also committed to improving his eating habits, marking the beginning of a structured lifestyle change.

His daily nutrition plan was carefully monitored, with an average calorie intake of approximately 1700 kcal. He also ensured a high protein intake of around 138 grams per day to support muscle maintenance and fat loss. His meals were simple but effective. Breakfast and other meals included six eggs, contributing a substantial amount of protein and calories. He also consumed about 200 grams of chicken breast daily, which served as a primary protein source. Since he attended college, his lunch typically consisted of a vegetarian café meal, providing additional calories but relatively lower protein. To supplement his intake, he included a whey protein shake, specifically 45 grams per serving. He noted that while this was his current diet, there were slight variations at the beginning, although eggs and chicken remained constant throughout.


His workout routine followed a structured push-pull-legs format. Each week, he dedicated specific days to different muscle groups: chest and triceps, back and biceps, and shoulders along with legs. This cycle was repeated twice a week, with Sunday reserved for rest and recovery. Over time, he shifted his focus toward compound exercises to build strength while continuing to reduce body fat.

Cardio played a crucial role in his progress. Initially starting at a moderate intensity, he gradually increased both incline and duration. Eventually, he reached a routine of 30 minutes on the treadmill at a high incline and steady pace, which significantly contributed to his fat loss.

Reflecting on his journey, he admitted that he initially struggled with self-doubt. However, he stayed committed, driven by a sense of personal responsibility. Although he occasionally indulged in treats or deviated from his plan, especially on weekends, he never abandoned his efforts and remained dedicated to achieving his goal.