After being idle for a few years, I made myself active again almost two years ago by picking up exercise. Here’s my story if you have not read it already: How I found time to exercise (And I achieved more than I thought)
Losing 5 kg in 6 months is not much and it’s not attractive compared to those over-hyped weight loss advertisements. However if you want a weight loss result that stays without taking the fun out of your life, you might want to take a look at my exercise routine. I am a living testimony to this and it works for me.
Before we go there let’s take a look at the record of my weight history:
- December 2017: 73.3 kg
- March 2018: 71.5 kg
- April 2018: 69.5 kg
- May 2018: 69.7 kg
- June 2018: 68.8 kg
Currently I weigh 68 kg. My weight is kind of stabilized ever since.
Below is what I do to reach the current state of weight. Let’s dive into it.
I have divided my exercise in 3 categories.
1. Cardiovascular exercise
This is the first exercise I began with. For cardio exercise, I choose running. When I first started, I couldn’t run even a kilometer without stopping. But after some time, stamina had improved. After a few weeks, significant difference was seen. I lost some weight. If I can’t run, I walk. On average I run 1.5 to 3 km in the neighborhood. Since the beginning of the year I changed to HIIT training. I sprint and jog in intervals. You think I am a fast runner? I am not. I run about 3 km in 25 minutes.
Occasionally I do some walking with my wife. Not a hectic walk. 3 km for 40 minutes.
2. Weight training
For weight training, when I first started I used only body weight exercise. Mainly focus on the abdominal area. Then I incorporated dumbbell after seeing one lying around collecting dust in my brother’s home. Ever since, I combine body weight training with dumbbell. To make it more time efficient, I bought another similar set of dumbbell. I work on my biceps, shoulders, triceps, and chest. For core, I combine body weight training and dumbbell. For other muscle groups I use only dumbbells.
3. Flexibility exercise
Flexibility exercise seems like a workout for sissies. Let me tell you it’s not. Flexibility is very important and it’s here to make sure that we don’t get injured or strained ourselves easily. Flexibility exercise is to make sure that our muscles are supple. Hence yoga and stretching exercise is part of my routine. I’ll do my best to cover all important muscle groups, if not all.
In the beginning, I only used a yoga mat and bodyweight exercise. I did this for a year. Only at the start of this year, I used a dumbbell. After working for a few months, I bought another dumbbell. This is all I use right now: a yoga mat, 2 sets of dumbbells. Of course, a pair of sneakers for running. The workout plan that I follow is flexible and you can do it anywhere, without equipment or gym membership. The key here is to keep it simple and easy to follow.
I run 3 times a week. I do yoga exercise on the same day as my run. On the days that I don’t run I do weight training. 2 to 3 times a week. On average, each workout lasts 25 – 40 minutes. I rest on Sundays.
Above all, I strongly believe that diet is the utmost important component of a healthy body and weight loss. I adopted a plant based diet about 7 years ago. Not entirely plant based but about 75 percent. Besides fruits and vegetables, I also do my best to consume other natural foods such as nuts and beans, oats, grains, olive oil, various types of vinegar and more.
I am not saying plant based diet is the way but you do what works for you.
Another significant lifestyle change I made was afternoon tea. I used to go for afternoon tea very often with my kids but after I found out I have high cholesterol and high blood pressure, I skip afternoon tea. I only consume 3 meals a day and no supper after dinner. With the exception if I am on vacation. I will forgo the rules and eat whatever I fancy. Weekends are sometimes my cheat days too.
This is what I do to lose weight, and maintain a lean, healthy body. This routine might not be suitable for your lifestyle and if so, feel free to adopt and adapt. As long as you exercise to cover cardiovascular, strength and flexibility, you’re good to go. If this seems overwhelming, try focus on one area first. I would recommend you to first do some cardiovascular exercise. And then strength/weight training. Start slow. Be persistent. And follow through. Don’t give up. You’ll be there one day.
As the saying goes, “It’s better to exercise than no exercise at all.”
Here’s another of my true story about weight loss. It happened a few years back when I changed my diet: