Fat Free at 43 

In this video I share my fat-loss journey that I have been on for the past year, that led me to my best body figure till date. DIET I am a vegetarian who also eats eggs. Target - 500 calories deficit every day 930am: Whey Protein 1 scoop with water + Creatine + 1 walnut + 4 almonds + 4 cashew nuts + 5-6 kishmish + supplements 11am: 200gm raw paneer, or tofu with salt and pepper. Or 200gm Tempeh. Or 3 egg whites (rarely - I don't like eggs). Or daal chila 1pm: Banana, or half apple, or orange or water melon 4pm: 2 roti (emmer wheat/jowar/soya bean) + sabzi (whatever) + 1 cup daal + 1 cup low fat yogurt 630pm: 1 scoop protein with curd Ofcourse, I had my days where I had chole bhature (yay) and sweets and other things - and those were not rare, but quite common. Despite that I was able to maintain a 7000-7500 deficit every 2 weeks, leading to 1Kg of loss. Supplements (please have them ONLY after consultation with an expert) Whey Protein: One Science Nutrition (OSN) Iso Gold Whey Protein Creatine: Optimum Nutrition (ON) Micronized Creatine Powder Omega3: TrueBasics Omega 3 Fish Oil Capsules for Women and Men (there is a vegan version also available) Vit B Complex: Himalayan Organics Plant Based Vitamin B Complex Vit D: HealthKart HK Vitals Vitamin D3 In addition to these, I also took 2 more supplements for 6 months, but I didn't find them effective and after bloodwork stopped taking them. Ashwagandha: TrueBasics Ashwagandha Curcumin: Himalayan Organics Curcumin With Biopiperine 1500mg IMP: None of these brands have paid me anything to state their names and I am not sharing the links so that people don't think I have anything to gain from this. Repeat: DO NOT take these supplements without consulting a professional. EXERCISE I play tennis 6 days a week for an hour (which was my cardio) And I work out 6 days a week for 45 mins (have been doing this for 10+ years) 6 body parts that I focus on - Biceps + Triceps - Shoulders - Legs - Back - Core (abs) - Chest Every day I would do 2 exercises for 3 body parts (so a total of 6 exercises) with 3 sets and 10-12 repetitions. For example Monday Bench Press (Chest) - 3 sets of 10-12 repetitions Bent over rows (back) - 3 sets of 10-12 repetitions Incline Dumbbell Press (Chest) - 3 sets of 10-12 repetitions Lat Pulldown (Back) - 3 sets of 10-12 repetitions Bicep Curls (Biceps) - 3 sets of 10-12 repetitions Dumbbell Toe Raises (Legs) - 3 sets of 10-12 repetitions This workout plan made it non boring for me - I do not like doing only 1 body part one day. TRACK I filled up this sheet everyday bit.ly/3QdgswV With this process you will lose 10-12kgs per year with a body that you will be proud of! I am excited for you :)) Check out: Sagar Ahuja: instagram.com/thesagarahujashow Dilip: instagram.com/dfitness.07 Sonu: instagram.com/sonu_fitness07 DISCLAIMER: I am not a fitness expert. I am not a nutritionist. I am not a medical professional. Everything that I say in this video is from my own research and understanding and my own experience. Please do not think of it as the truth or the only truth. This process worked for me and it may not work for you. I share this not to guide what to do, instead to inspire that you too can take charge of your health if you wish to. If there is anything that I said that is incorrect and should be changed, please let me know and I will surely correct it.

Ankur ji, it was an absolute pleasure to coach you. I am glad that we pulled this off and you achieved the best shape of your life. Well done. Let's move to the next fitness goal. :)

This is a perfect example of - मेहनत ऐसी करो कि सफलता शोर मचा दे।। 👏

I have watched hundreds of weight loss videos and by far this is the PHD level one for me. Thank you for sharing it with us.

How do you keep a smile while talking publicly. I really adore that.

Ankur sir you just changed my entire perspective of the way to look at life .. Taking by an Inch everyday is far superior than grabbing it all at once and not knowing what to do. Hatts off to your dedication determination and discipline. Looking amazing sir

Ek hi Dil hai Warikoo sahab…. Kitni baar churaoge ❤🎉 So inspiring real life journey you shared with us with all your kindness 🙏🏼

Warikoo sir, you are not a fitness youtuber/bodybuilder but this is the best video on fitness ever. I started going to gym around 6 months ago, I started with 78 kg and now for the last one month I am around 70 kg, sometimes I feel demotivated because of no change in weight and muscle growth. This video gives me that motivation. Thanks for making this video.❤

I am guessing rather Hoping his next book will be Get Epic Body,been following you for a while,no matter what people say about your content I have been consuming it and keeps me inspired and motivated. Ankur I know you will definitely ignore the hate messages and might laugh at the comments but no matter what if people keep commenting you might have felt bad at some point. I am sorry on their behalf and I hope the get well soon and try and do something useful rather than comment hate messages or make fun of your content. Even though people might feel that your content is repetitive I feel it’s a reminder for everyone to take steps. I have been an avid consumer of all your content and books,keep doing this and you are an inspiration. Looking forward for more such step by step fitness content like this.

Loved the transformation and specifically the hook, Ankur! I’m going to use it to remix for my transformation journey haha 😄

Amazing progress , no age restriction, no bullshit, no excuses, because of you, i want to train myself much much harder this time even in my late 20s, i feel highly motivated now, instantly subscribed, good Job !👍👍

This is inspiring Ankur. I am on my Weight gain journey as well. This video gave me a motivation to keep going. I hope I get to share my results soon💪🏻

The video i have been waiting for ! You inspired me to be fit without saying anything, when i just saw you for the first time.. your abs were popping out of your tshirt 😅 You are the kind of inspiration and role model that we all need 😊

Sir, I am a weight loss trainer and the way of loosing fat (not the lean mass) is not the calorie deficit (yes u may argue but that's not how it works body slows down it's metabolism to maintain on low calorie diet) . In my opinion, u achieved it unknowingly, ur insulin levels were already low, so u triggered autophagy with 45 min to 1 hr of HIT and hence lost fat and kept lean mass. There is a proper scientific way to do it, I have achieved 50-70 kgs of weight loss in my clients with zero loss of lean mass..... I hope u will take it in right spirit. U look great though and it's truly Inspirable . cheers!

Sir I have lost 25 kgs in 6 months without intermittent fasting, I walked 10kms daily with a balanced diet.. The only way to lose fat is to do hard work. Good informative video

I have learned so many things from you Sir. Take charge of the money, Take charge of time, and now the most important thing health. More power to you sir and your team. Thank you so much!!❤

Hi! Ankur, I have seen many Fitness Videos but the way you explained the Fitness process in 3 simple steps is just amazing🤩 I am 46 and started my fitness journey from 1st Jan’2024. I was very strict and regular for 85 days but then on HOLI, I gave up and ate like never before. Since then I have been postponing tot start again. But after seeing your Fat Free at 43 Video I am motivated once again to start my Fitness Journey. I shall start Tracking my intake from today itself and also do daily workout🏋️‍♀️ Thanks so much for once again inspiring me. Your contribution to the people of this Country & World over is priceless. Keep doing the great work. God Bless You😇 Sandeep Modi🤗

You are just a perfectionist , salute To your discipline .

I'm 36 & thank u for motivating me to stay fit & healthy.

Goosebumps in the beginning!! So aesthetic and inspiring

Dear Ankur, thank you very much for your contribution, I really like to watch all your videos and specially listen to your language.

Love the journey, plus really love how you appreciate the people who helped you in this journey, definitely a thing people need to learn!

I almost gave up on my fat loss journey as i am not consistent on diet or on workout, but after watching this video I am back and I am boosted. To aik saal baad nahi aaj say shuru karta hun. Lots of respect from Pakistan ❤❤

So proud of you Sir. It's motivating for a lot of us who are already into fitness and for those who are starting their fitness journey. Health is wealth. Glad that more and more people are becoming aware. Keep inspiring us everyday Sir 💪🙏

One of the best articulated fitness story ..with great deligence..without exaggerating

Ankur you look awesome with the bounce back. You can beat any 25 year old man with your physical presence.

Amazing and inspiring transformation. More kudos for making this video promoting scientific way of body transformation, which is a treasure amidst all the misleading info flooding the internet. This was a perfect strategy, just what people need to hear today.

The way you explain the weight loss journey with such calmness is amazing. Your advice is really easy to follow. Thank you for such an excellent video.

5 min ka chij ko 40 min ka bana liya High Protien Caloric deficit Weight lifting Sleep. That’s it,only math you should know

I would like to tell you about my story, actually, I am currently 16 years old. When I was 15. I started my journey. I was at 95 kgs now currently at 74 kgs lost my weight, mostly because of weight training, calorie deficit and cardio

Ankur Sir.... Amazing👍 I am 39+ & ur all video changing me each n every day... I love ur thoughts which is so crystal 🔮 clear about the life!! U r my inspiration sir❤ Plz keep the good work for us sir.. Stay healthy🎉🎉

Thanks Ankit .. you are an inspiration to many…making 6 pack is my long term dream… I was close to 6 pack in 2021 then I joined new software company and lot of work and things didn’t work and I failed myself…I am gonna start again soon after seeing u … such an inspiration

Congratulation Warikoo Ji for the transformation. I myself had a similar transformation with overall weight loss of around 50 kgs and definitely relate to most of things mentioned by you.

Sir very inspirational video Mai bhi 90 kg hu 5.7 ft height hai mujhe 70 kg taak Jana yeh video bahut helpful hoga mera liye thanks sir lots of respect for you great job..

Sir aapka har video motivational hota hai

sir i am seriously becomming your fan now, you were a NERD AND A GEEK NOW you are becomming a fitness guru, awesome sir looking forward to see you in your best shape , god bless you sir you are a great insipration for the 40 men community

2024 =make epic health

I used to think i am a nut case following this intermittent fasting and exercise without eating anything. But i know i am on right path. And very well explained :)

This is so so inspiring Ankur. Thank you so much for this.

Protein - Repairs damaged muscle/organs/tissues any thigh. Carbohydrates - Provide energy to your body to perform any work....importantly your brain requires carbohydrates! Fats - Helps in absorption on nutrients like vitamins, minerals, .etc.. Fiber - keeps you full and makes gut health better.

Thank you for sharing this video with us hopefully next year I will be like you .Thank you once again for motivation.

Respect to Ankur aisa lag rha yeh video dekh ke kee as if bada bhai samjha rha ho kee kaise aap successful ho sakte ho to transform yourself

Excellent Ankur!! You are the real motivation💪🏻

i love how you have added a sheet for everyone who wants to start there own journey, thanks much, also idk why even though i knew most of the things watching your video is something else.

Zerodha's CEO Nithin Kamath was a fitness freak. He experienced a mild stroke due to factors like stress, sleep deprivation, and "over-exercising". Big muscles don't guarantee you a stress free life, a sound sleep and peaceful mind. Everything that gliters is not gold.

This Video Motivated me to get back in shape in a sustainable way. because i used to do crash diet but still struggled to manage the weight.

Such an inspirational video ❤❤ Yaa young mannn you truly inspired us

I am 5.8 and I reached 92 kgs in early 2020 during lockdown. I literally exactly did the same thing which Ankur has mentioned in this video. Bought a weighing scale, kitchen scale, used to track my macros and calorie intake daily, used to take my pic everyday whether of running or in a gym and used to share it on my social media (whatsapp, FB, Insta etc), and reached 74 kgs around in a year. Since then I am consistent with gymming and running 10k once a week, but not consistent with my diet, but I will start doing this once again. This has been going in my mind, and here this video got recommended to me on YT, its a wake up call for me. Liked the video, and subscribed the channel too!!! :)

Sir ji you should have said 'Ye body ASHNEER bhi nahi Kharid sakta' 😂

Mast Video Hai. Editor ne Train section start hote hi jo clips and bgm use kiya, maan gaye Editor. Kamaal kaa kaam kiya

This is how innocent people are mislead. He worked hard. This is just half the truth. He took external hormones, at least testosterone, maybe much more heavier. Probably even growth hormone. At 43 the body recovers significantly slower. If you work out hard and even if you eat extremely clean, you keep sleeping half the time and still don’t look half as decent as he does. If you go deficit even if you diet just as he suggests in his video your body mostly breaks down muscle and preserves fat, unless of course if you have external help, which he conveniently hides in this video. And this is the case with most influencers. People make fool of innocent people to make money. Work hard, be disciplined and grind. You might not get shredded, but you’ll look and feel much better. But stop finding inspirations in jokers like these.

Gave me goosebumps...u have inspired us enough to make the change...kudos!

Ye to mai 2 hafte me bna du

First comment, like pls❤

I am seriously appalled by the negative comments over here my just one question to whoever is commenting such things “bhai tum logo ne life me kya ukhaada hai batana zara”. Just imagine Ankur kaa video dekh ke kitne log motivate honge and the amount of positive change this video will bring to people’s life. Who knows someone after seeing this video starts from zero and actually transforms itself. So don’t criticise unnecessarily

Dieting and maintaining a calorie deficit is all good and actually necessary in any scenario to lose weight. But, there's a way to eat more and still be in deficit without a lot of exercise. And that is, to have a lot of muscle. Muscles burn calories passively. The more muscle you have, the more sustenance calories you need. So, if you have a lot of muscle, you can take in more calories and still remain in a calorie deficit or around maintenance. Muscles also give you functional strength, protect your joints and give you more energy because energy is produced in muscle cells, which is why muscles use calories. That is why your goal should always be to gain muscle and not just to lose fat.

Hats off 🎩to this great person 😃 Teaches us not only lessons but also Life lessons. "The young generation should follow him to enlighten their life"

Connected with you so much...I'm 42 and my calorie deficit is 1200 a bit too much but now I have reduced 9 kg in 7 weeks... now time to normalize and bring in second T

I am on journey of weight loss myself, was at around 71 in december 2023 and now around 61 with same goal of 2kg a month. I don't want abs and muscle building at moment just wanna get to my college shape before covid at around 54-55 kg then decide if wanna go to gym or not. Instead I do yoga, exercise at home (no weights), joined swimming class and dance class so I do physical activity while I can learn something new. Currently focusing on calories not much on protein and stuff, but I make sure not eat unhealthy stuff like deep fried things, maida, too much refined sugar, etc... getting protein is tough for vegetarian diet so I am exploring options. lantils and nuts are good but not enough, paneer everyday not possible and soya everyday isn't recommended (several research showed it increase female hormones in body and it's not complete protein so believing that)

superb! you bring such joy and reason to look at things with such a positive attitude that enforces becoming. you instil hope. thank you. ❤

Mera ek hi sawaal hai aapse … jis diet ki aap baat kar rahe hai kya woh ek middle class bande ke liye possible hai lena … I mean protein shakes and all ? But thank you for inspiring. May be I won’t be able to have 6 packs but the video will definitely help me in losing weight. Beautifully explained

Truly Inspirational Journey and you have elaborated it so well, it has really encouraged me to take things in my hand and change my health condition for good (PERMANENTLY).

i would share my experience,- i am already doing all the points covered by Ankur and achieved a weight loss of around 10 kgs in roughly 3 months. Diet is the most important factor considering the staples we have in Indian food (carb rich). It also amazes me how a segment of Indians are looking crazy good for fitness and they inculcate the same atmosphere in their family. The most important thing is to have clear mind set and once you train your mindset, it becomes a habit, trust me- now my body wants a workout and it gives me signals to get up form the chair and walk - if you can train your mind then you have already arrived. Please take your proteins seriously (not the cheap proteins). Thank you @warikoo for sharing and enlightening most of us.

If there is one video which someone MUST SEE about losing weight the right way then IT HAS TO BE THIS ONE!! KUDOS to you for achieving the physical strength and aesthetics that you have. It only shouts DISCIPLINE AND GRIT! A well articulated and presented content nonetheless.

सर हा व्हिडिओ बघून आता वाटले की आपणही पहिले कुठेतरी चुकलेलो आहे तरी ते बदलायचे असेल तर आता ही संधी आलेली आहे इथून पुढे तरी बदलावेच लागेल कारण या तुमच्या व्हिडिओ मधून खूप काही शिकायला मिळालेल आहे. आणि जसं की तुम्ही बोलला की तुम्हाला कुणालाही इम्प्रेस करायचं नाही तसंच मलाही माझ्या स्वतःच्या लाईफ साठी माझ्या शरीरामध्ये बदल घडवावा लागेल योगेश माळी महाराष्ट्र कोल्हापूर😊

Truly Admire Your Journey Sir, Big Fan of your personality,your Teachings ,whenever you’re video arrives it doesn’t feel i should skip this video every time i will learn something new… keep motivating us Sir💖🇮🇳 Sir one more request, Sir kindly tell our youth,young generation to help each other to grow and not to fight for religion… Every day I hear one person died by mob lynching whether he is Muslim or Hindu please value life our parents are waiting for us in home. Politicians children and rich people’s children is enjoying their life we the middle class and poor people fighting am for their benefits… Kindly do make some videos regarding this topic bcz your voice is valuable Sir…💖 Lots of love 🌸🇮🇳🌸

Supeb ...Sir. U r true inspiration for all of us specially at the age of 40+ and i am 42.

Thanks for Sharing..It's really encouraging to see how you are able to do all these along with other responsibilities like family, career, society etc.. Because people generally give the above reasons for not succeeding in their life...(I'm also included)

Fat loss ek bahut common si cheez hai jaahir si baat hai jo carbohydrate hamaare body me as a glycogen store hai fat ke roop me ushi store glycogen ko break karne ke liye hame carb cycling karni padegi, kyunki woh log jo exercise nahi karte hai aur shirf khaate hai unki body me fat store hota jaata hai aur ek waqt Aisa aata hai jab unki body ka glycogen tank yaani ki fat tank full ho jaata hai aur limit cross hone ke baad bhi hum exercise na karke shirf khaate hi jayenge to woh food jo body store kar rahi thi wahi food ab fat ke roop me motape me dikhega ishiliye hum fatloss me calorie deficit me jaate hai hum khaate kam hai activity jyada karte hai aur jo fat body me store hai ushe khatm karte hai

Fat free at 23 Starting on 14/5/24 With 3 t model . Blessing me🙏😍 You are doing great job sir 🙏😊

Amzing transformation AnkurJi, inspiring, motivating! information given in most simple and encouraging way. Hats off. ❤

Congratulations on your achievement. Liked some of the facts you shared. However, I think to be realistic, you would have taken a much longer time had you not availed the professional services and supplements . In such case such transformation can be long as one tends to make mistakes along the way and correct them. As a baseline, it will be good to know how much this transformation costed to help people understand the financial commitment required with or without professional help. Please can you share that? If I am not wrong this one video alone would help you recover most of the cost if not all. 😊 Ek teer se do Nishan isiko kehte hain

Great Transformation journey Ankoor, very well illustrated through your own journey and thank you for inspiring and sharing your transformation story.

Amazing video Ankur! It was one of the most unfiltered journey video and many things to learn from it. Especially the data driven approach, which I see in your other videos for founders as well. Very methodical, practical and you lead with example :)

Hi Ankur, we both are of same age. I along with my wife have started working out from October 23. Its not a slimming program as we both are already athletic, rather we are into full strength training with cardio incorporated in it. And its a lifetime investment plan. Already started to get returns in form of some muscle and strength gains. Now i am able to enjoy some sports with the kids, climb hills/stairs lift groceries etc etc. 🙏😊

very well written, narrated, shot and edited - crazy ANKUR

Warikoo bhai as his best. Thank you for this Goldmine Sir.

Sir aapka purana videos dekha tha tab hi lag raha tha kuch toh chal raha hai, your face has become more vibrant and a sharp jaw line. Great Lifestyle change.

Too good of a video, whereby you have explained not only muscle building or weight loss but life style actually..Thanks

OMG! Ankur sir this is not a transformation this is a massive massive transformation and everything you said I will try to adapt in my lifestyle with 3Ts. You are a gem 💎

Once again, same guiding principle: Process! To embrace the slow & boring (yet beautiful) process. Would've loved to know more on: (1) How to change your mindset to ensure that the new workout/diet becomes a 'lifelong' thing? (2) In moments of temptation, travel, overwork, how to 'mentally' train yourself?

Amazing transformation Ankurji, truly inspiring, thanks for sharing, not many would do it! Best wishes!!! 👍🏻

I very much relate with ur body transformation bcoz I was doing exercises since I was a boy without any knowledge of diet or supplements but now at the age of 39 I did the same thing that u hv done presently And I did it not to impress anyone or for any showoff but I did it for myself bcoz I wanted to look good when I look myself in the mirror... This Video will definitely going to change the mindset of many Ppl and motivate them to change their lifestyle for better torw... tq

The most amazing and the most infleuencing video on body transformation,,,,💐💐💐I really don't have any word to explain how u and ur voice gave a magical motivation to everyone,,,, really thanks a lot for this video,,,, 🙏

Kudos to u. U r an inspiration and true example for our society where fitness at older age seems just walking in the park. We need this mindset more in our society. Thanks for sharing ur journey. I hope it will help me in my journey too

Gym Ki fees -8000 Coaching -10000 Monthly -18000 Yearly -216000 After 30 years in small cap - 3 Crore 50 Lakh It’s just joking But what you did ,is very impressive and motivated and I know which you have done is really a clear path to get this goal

Good Journey Brother!!! I'M Pretty much following ditto life style and ditto circumstance driven Journey. also maintaining my weight between 68-70 kg from years. i really hope to meet you one day when i visit India. Stay Blessed...

Here you can say that this guy achieved everything. Health, Wealth and Community :)

Sir, i dont think ki calorie deficit se sabka hi weight loose ho hi affcourse calorie defucit se hum fatloss kar sakte hai but ushme bhi hamaari macro balanced honi chahiye jishme around carbohydrate kam ho protien jyada ho aur some amount of healthy fats bahut log calorie deficite me rehkar kam toh kha lete hai par apne macros ko balance karna bhul jaate hai.

Track Train Transform Tremendous. ❤ Thanks Ankur Sir.. you have always inspired me, I was not able to take a selfie with you when you came to my office in Noida but surely 1 day I will meet you 🤞🤞

You are true example of leading by example. Truly inspiring 🔥yet completely humble👏

Amazing, i am 43 and high time that i start doing it because i am never able to stick to routine 😢 but thanks Ankur, it was motivating.

Rules of thumb: 1. Diet for losing fat/weight/muscles (collateral damage unfortunately) 2. Cardio for endurance and making heart stronger 3. Weight/Resistance training for building muscles (also making heart stronger) 4. Sleep for recovery

“Comparison is the thief of joy,” If we compare ourselves to others, we may be left with feelings of inferiority or superiority-and neither creates an emotionally healthy human being!

Sir, I salute you for such a beautiful description. From Bangladesh

Thanks for sharing your transformation journey . Very informative and motivational.

I'm watching it gym se aane ke baad , i took good steps for me ki office hone ke bawjud maine subah gym shuru kri

Highly motivating, relatable and practical 🔥 just WOWW

No need to post these contents on social media, I would love to see contents which made Ankur Warikoo, btw great effort ❤❤❤

Nice and motivational journey, incredible. Your example make things visible... I saw many transformation story but yours is really motivated me a lot ... Thanks