The motivation to lose weight and get fit can come from anyone and anywhere, including your friends, family and popular culture. 27-year-old Neelanjan Banerjee tells us that for him the motivation to lose weight and trim from 87 kgs to 62 kgs came from his immediate environment. And, not only did it drive him to transform from being an overweight individual to a fitness enthusiast but also an award-winning bodybuilder.
For the lack of a better word, let me start by saying that I was always fat all through my childhood to school, high school and even college. In fact for most of my life, Ive only heard people address me as Fat and not Neelanjan. Theyd laugh at me and crack jokes at my expense. I think only my teachers and professors called me by my proper name, he says.
After college ended, I made a conscious decision to kickstart my weight loss journey, and as soon as I got a job, I started working out. In fact, I started working out in my offices gym only, under the guidance of a trainer, he adds.
In a span of four months, by following the below weight loss plan, I lost 25 kgs, before building my muscles to compete professionally as a bodybuilder and win the IBBFF Mr. UP - GOLD, the IBBFF Mr. North India - 5th Position and the IBBFF Mr. India - Top 15th Position titles.
To lose weight in a healthy manner, I followed a dedicated 4-week workout plan on a rotational basis and also only ate meals made from a specialised diet chart, created by my trainer. He also gave me a list of all the food items one should avoid if they are trying to lose weight, which I am happy to share with you."
Vegetables: Tomatoes, spinach, eggplant, mustard greens, okra, onions, bitter melon, cauliflower, mushrooms and cabbage
Fruits: Mango, papaya, pomegranate, guava, oranges, tamarind, lychee, apples, melons, pears, plums, and bananas
Nuts and seeds: Cashews, almonds, peanuts, pistachios, pumpkin seeds, sesame seeds and watermelon seeds
Legumes: Mung beans, black-eyed peas, kidney beans, lentils, pulses and chickpeas
Roots and tubers: Potatoes, carrots, sweet potatoes, turnips and yams
Whole grains: Brown rice, basmati rice, millet, buckwheat, quinoa, barley, corn, whole-grain bread, amaranth and sorghum
Dairy: Cheese, yogurt, milk, kefir and ghee
Herbs and spices: Garlic, ginger, cardamom, cumin, coriander, garam masala, paprika, turmeric, black pepper, fenugreek and basil
Healthy fats: Coconut milk, full-fat dairy, avocado, coconut oil, mustard oil, olive oil, peanut oil, sesame oil, ghee
Protein sources: Tofu, legumes, dairy, nuts and seeds and ISO Protein powder
Sweetened beverages: Soda, fruit juice, sweetened tea, sweet lassi and sports drinks
High-sugar foods: Candy, ice cream, cookies, rice pudding, pastries, cakes, sweetened yogurt, high-sugar cereals and digestive biscuits
Sweeteners: Jaggery, sugar, honey and condensed milk
Sweetened sauces: Salad dressings with added sugar, ketchup, barbecue sauce and sweetened curries
High-fat foods: Fast food such as french fries, chips, fried foods and bhujia
Refined grains: Products including white bread, white pasta and biscuits
Trans fats: Margarine, vanaspati, fast food and highly processed foods
Refined oils: Canola oil, soybean oil, corn oil and grapeseed oil
As I said, I started working out in my offices gym itself, my trainer crafted the below 4-week workout routine for me to follow on a rotational basis to trim to 62 kgs."
Cardio:
Walking/Running - 15 mins
CrossFit:
500 Box jumps
100 Overhead squats
50 Pull ups
100 Push ups
Weight Training:
Day 1 Chest
Flat bench barbell press 4 sets of 8 12 reps
Incline dumbbell press 4 sets of 8 12 reps
Incline dumbbell flyes 3 sets of 10 reps
Cable crossovers 3 sets of 15 reps
Push-ups 4 sets of 20 reps
Day 2 Shoulders
Seated dumbbell shoulder press 4 sets of 12 reps
Standing barbell military press 4 sets of 10 -12 reps
Dumbbell lateral raises 4 sets of 12 reps
Rear deltoid flyes 3 sets of 15 reps
EZ bar upright rows 4 sets of 15 reps
Dumbbell front raises 4 sets of 12 reps
Day 3 Legs
Barbell squats 4 sets of 8 10 reps
Leg press machine 3 sets of 10 reps
Leg extension machine 3 sets of 10 reps
Hamstring curls 3 sets of 10 reps
Calf raises 3 sets of 20 reps
Day 4 Back
Chin-ups 4 sets of 10 reps
Wide grip lat pull-downs 4 sets of 12 reps
Close grip lat pull-downs 4 sets of 12 reps
Barbell bent over rows 4 sets of 8 reps
Dumbbell rows 4 sets of 8 10 reps per arm
Hyperextensions 4 sets to failure
Day 5 Arms (biceps, triceps)
Double arm dumbbell curls 4 sets 10 12 reps
EZ bar curls 4 sets 10 reps
Preacher curl machine 4 sets of 12 reps
Triceps rope pushdowns 4 sets of 15 reps
Overhead triceps rope extensions 4 sets of 15 reps
Skull crushers 4 sets of 10 reps
Day 6 - Mixed Muscles
Flat bench barbell press 4 sets of 8 12 reps
Barbell bent over rows 4 sets of 8 reps
Dumbbell lateral raises 4 sets of 12 reps
EZ bar curls 4 sets 10 reps
Triceps rope pushdowns 4 sets of 15 reps
Leg extension machine 4 sets of 10 reps
Cardio:
Walking/Running
CrossFit:
200 Jumping jacks
200 Burpees
100 Pull ups
100 Push ups
50 Dumbbell lunges
50 Front squats
Weight Training:
Day 1 Chest
Flat bench dumbbell press 4 sets of 8 12 reps
Incline barbell press 4 sets of 8 12 reps
Incline dumbbell flyes 4 sets of 10 reps
Chest Fly Machine - 4 sets of 15 reps
Cable crossovers 4 sets of 15 reps
Day 2 Shoulders
Seated Arnold press 4 sets of 12 reps
Standing barbell military press 4 sets of 10-12 reps
Dumbbell lateral raises 4 sets of 12 reps
Dumbbell front raises 4 sets of 12 reps
Dumbbell upright rows 4 sets of 15 reps
Barbell Shrug 4 sets of 10 reps
Day 3 Legs
Leg extension machine 4 sets of 15 reps
Leg press machine 4 sets of 15 reps
Barbell squats 4 sets of 10-12 reps
Hamstring curls 3 sets of 10 reps
