BACKGROUND
Male / 25 yrs
Started - 155lbs
Current - 134
Diet Primarily plant-based (with lots of beans for protein!), and occasional fish/seafood (2-4 times/month). No meat otherwise, and no dairy (except for the rare ice cream treat; a pint can last months in my freezer). I’ve been doing 16:8 intermittent fasting now, and am thoroughly loving it (it’s not for everyone, so always check with a medical professional before you make any significant changes to your lifestyle). For tracking the diet I use a notebook on the laptop, such as Bear - https://bear.app/
Sleep: 6 hours a day, plus post-work naps as needed.
Misc: Never drank, smoked, or used drugs. Don’t like coffee. I do enjoy the occasional smoothie, but otherwise primarily drink water. YSK The human brain is 60% water and it only takes a 2% reduction in hydration to induce cognitive impairment.
EXERCISE
Yoga Initially, I wanted to do the workout at home, but a little later I realized that yoga practice is much more suitable for me. Tried quite a few yoga apps, but later I found a great one complex - Cardio Yoga session from Zenia. This is a high-intensity yoga practice designed to increase a heart rate and help you to get into the perfect shape. During this intensive class, my arms and my upper body get a nice burn, the core is activated, and all the muscles get a really amazing stretch. The duration of the class is about 20 min. Also, I attend regular yoga for flexibility classes. Zenia App (free version, sub based): https://get.zenia.app/0BrF/f2f98069
Meditation I kept to the schedule of meditation for 1 hour per day. I tried meditating before this for around 20/30 mins but never really felt that much benefit. So I started doing 1 hr. At first, it was very difficult to sit still for that long. But after the first week, I started to truly realize that all of my problems were in my own head. I was perceiving things poorly, from past images that I’d clung onto. I used the Headspace app (free version, sub based): https://www.headspace.com/
Also running and jumping rope, but it's on my mood.
TOOLS The smartwatch helps me track my daily steps and connects to the Wahoo HRM when I do activities where I don’t want to risk damaging my phone (swimming, mud races, etc..) Jump rope is probably the best tool in my arsenal. It’s cheap and highly effective in burning calories efficiently. The food scale is a must. I needed to know how much I was consuming so I could target how many calories I could eat on a weekly basis.
WORKOUTS Ok, so I’ve learned A LOT over the last 3 months. The BIGGEST TAKEAWAY is this… long periods of high-intensity cardio is NOT the best for «cutting». I learned that short HIIT sessions are MUCH more efficient and effective.
Here are my three-month transformation my routines: Daily workouts consist of 35 minutes of low-intensity cardio. This included warming-up and Cardio Yoga session: cat-cow pose, downward-facing dog, sun salutation, chair pose, half-bridge, twist. I tryna keep my heart rate around 115-135 BPM. For me, that was approx 65-75% of my MAX HR. In this range, approx 25% of the calories I use/burn in my workout comes from fat which was my main target, not muscle growth. Progress tracking apps are very helpful to stay motivated, but I prefer in-app tracking features.
That’s pretty much it. As of now, my goal is to hit 130 lbs @ 10% body fat then start a clean bulk program to build muscle mass with strength training. I have approx 2 weeks to go.
Hope this helps and if anyone has more questions feel free to ask.
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source https://www.reddit.com/r/loseit/comments/il38zv/my_threemonth_transformation/
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