Ankur Warikoo achieves 13% body fat at 45: Here’s the fitness routine he followed without giving up chole bhature

Entrepreneur and content creator Ankur Warikoo has inspired many with his latest fitness transformation shared on Instagram. At the age of 45, Warikoo revealed that he achieved 13% body fat without relying on steroids, shortcuts or artificial tools.

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Ankur Warikoo's journey stands out as a realistic and sustainable approach to fitness, especially at a time when maintaining body composition becomes more challenging with age.

Ankur Warikoo Explains His ‘3T Formula’ on Instagram

In his Instagram post, Ankur Warikoo credited his transformation to a simple “3T Formula”: Track, Train and Transform.

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He emphasised that fat loss primarily comes down to maintaining a calorie deficit, meaning consuming fewer calories than the body burns. Warikoo pointed out that while many people track calories burned, very few consistently track their calorie intake.

Ankur Warikoo Diet Plan Focuses on Consistency

Sharing his daily routine on Instagram, Ankur Warikoo highlighted a structured yet practical diet plan:

• Morning: Whey protein, creatine, nuts and raisins
• Late morning: Paneer, tofu, tempeh, or dal-based meals, sometimes eggs
• Afternoon: Fruits
• Evening: Rotis with vegetables, dal and low-fat yoghurt
• Night: Whey protein with curd

He also made it clear that he did not completely eliminate his favourite foods. “I didn’t cut out chole bhature. Had sweets quite often,” he said, stressing that long-term consistency matters more than perfection.

Ankur Warikoo Workout Routine Combines Cardio and Strength

Ankur Warikoo’s Instagram post also detailed a disciplined workout routine. He plays tennis for one hour six days a week for cardio and follows it up with 45 minutes of strength training.

His strength workouts include multi-joint exercises targeting multiple muscle groups, with a focus on 10–12 repetitions across three sets. This approach helps boost metabolism and supports long-term fat loss.

Ankur Warikoo Highlights Importance of Tracking Progress

The final part of Ankur Warikoo’s method focuses on transformation through accountability. He tracked his daily weight, weekly measurements and shared progress updates with his trainer.

He also followed a consistent meal pattern, noting that simplicity and repetition played a key role in achieving results.

Ankur Warikoo Fitness Advice for Ageing and Fat Loss

Warikoo’s journey highlights how body fat tends to increase with age due to muscle loss and hormonal changes. Fat distribution also shifts towards visceral fat, which is linked to higher risks of conditions such as type 2 diabetes and heart disease.

His approach shows that combining a calorie deficit with strength training can help counter these effects and improve overall health.

Ankur Warikoo Emphasises Sustainable Fitness

Through his Instagram post, Ankur Warikoo underlined that fitness is not about extreme restrictions but sustainable habits.

He concluded by saying that investing in one’s health is the most valuable decision, especially as one grows older.