My 50+kg Weight Loss and Muscle Building Journey

🌟 The Beginning: Struggling with Weight

Growing up, I was always the “fat kid.” I wasn’t particularly active, and eating unhealthy food was the norm for me. I knew I wasn’t healthy, but the idea of making a change seemed daunting. By 2020, I had reached an all-time high of 140kg. Despite trying multiple diets and exercise routines over the years, I would always lose motivation after a short time and return to my old habits. The constant cycle of starting and stopping left me feeling defeated.

I always knew I needed to lose weight, but I lacked the direction and determination to stick with it. Each failed attempt at weight loss took a toll on my confidence and mental health. But it wasn’t until the pandemic hit that things really began to change.

💡 The Turning Point: Embracing Technology and Consistency

When the pandemic hit, everything changed. With gyms closed and activities restricted, I found myself at home with a lot of time to think. I knew I had to make a change, but I needed something that would keep me accountable and track my progress.

In 2020, I took a leap and bought a Samsung Band to track my steps. I started small, setting a goal of walking 15,000 steps a day. It was a challenge at first, but the act of tracking every step made it feel like a game, and I was motivated to keep improving. The lockdown gave me the perfect opportunity to focus on something positive. Slowly, I built up my stamina and started to see small changes in my energy levels and body.

But I didn’t stop there. I wanted to make this journey even more rewarding. As my walking became a regular habit, I picked up badminton. At first, I was pretty bad, but as I kept playing, I became surprisingly good at it. Badminton not only kept me active, but it also provided me with a fun way to burn calories. I was no longer just going through the motions; I was enjoying my exercise.

I decided to push myself further. I took up running. While it wasn’t easy, I kept at it. To track my progress even more accurately, I upgraded to an Apple Watch in 2021. The Apple Ecosystem became my personal fitness coach. It pushed me to do more, track everything, and celebrate every milestone. Having access to detailed health data helped me see tangible results, and I became addicted to achieving new fitness goals.

📊 The Power of Data: Tracking My Progress

As a data-driven person, the ability to track every aspect of my journey was crucial for my success. I knew that data would help me make informed decisions and keep me motivated. I wasn’t just walking, running, or playing badminton aimlessly—I was using technology to monitor my every move. The Apple Watch and its integration with my iPhone allowed me to capture detailed health metrics such as steps, calories burned, heart rate, and even sleep patterns.

I kept meticulous logs of all my data. Tracking my calories, workouts, and even my mood helped me see patterns in my behavior. The more data I gathered, the more I could optimize my routine and fine-tune my goals. For instance, I noticed that on days when I didn’t sleep well, my energy levels were significantly lower, so I made sure to prioritize quality sleep. Similarly, tracking my workouts and recovery allowed me to avoid overtraining and ensure I was progressing without injury.

Seeing tangible data-driven results motivated me to keep going. The progress was no longer just a feeling—it was backed by numbers. This made my journey feel more objective, and every milestone became a reward that was reflected in the data.

💪 March 2023: Taking It to the Next Level

Fast forward to March 2023, and I felt like I was ready for a new challenge. I had been walking, running, and playing badminton for over two years, but I knew it was time to build muscle and take my fitness to the next level. This is when I decided to start going to the gym.

Starting at the gym was intimidating. I didn’t know the first thing about weightlifting or hypertrophy training. But I was determined. I began reading about weight training and muscle-building principles. I started with basic resistance training and quickly learned the importance of progressive overload, where you gradually increase the weight to challenge your muscles.

The transformation at the gym was slow at first, but I was seeing improvement. I was lifting heavier weights, gaining strength, and feeling more confident. I also focused on hypertrophy training, targeting muscle growth through high-rep, low-weight exercises and incorporating compound movements like squats, deadlifts, and bench presses.

🏋️ Friends and Community: Motivation to Keep Going

One of the key factors that helped me stay motivated was the support of my friends. They saw my transformation and encouraged me to push myself harder. Whether it was giving me tips at the gym or just checking in on my progress, their support was invaluable.

Having a support system in place made all the difference. I learned that it’s not just about individual willpower—it’s about surrounding yourself with people who encourage you to keep going. Whenever I felt tired or discouraged, I could always count on my friends to lift me up and keep me going.

🍽️ Diet and Calorie Deficit: The Foundation of Fat Loss

Along with exercise, diet played a critical role in my transformation. I adopted a calorie deficit, meaning I consumed fewer calories than I burned. But it wasn’t about starving myself; I focused on eating healthy, nutrient-dense foods.

I prioritized lean proteins like chicken, fish, and tofu to help build muscle, and I made sure to incorporate healthy fats from avocados, nuts, and olive oil. Vegetables and fruits became staples in my diet, and I made sure to stay hydrated by drinking plenty of water throughout the day.

At first, it was difficult to break old eating habits, but over time, I started to crave healthier foods. I also practiced intermittent fasting, which worked perfectly with my lifestyle. I had a 16-hour fast each day, which meant I only ate during an 8-hour window. This helped me control my eating patterns and avoid overeating.

🛌 Rest and Recovery: Key to My Success

Rest and recovery were often the most overlooked aspects of my fitness routine, but they became one of the most important parts of my journey. I made sure to get 7-8 hours of sleep every night to allow my muscles to recover and grow. I also made recovery a priority by taking rest days after intense training sessions.

Rest wasn’t just about sleep; it was about listening to my body. If I felt overtrained, I would take a day off. This helped me avoid burnout and injury and allowed me to remain consistent over the long term.

🎓 Balancing Fitness with Academics and Internships

While I was focused on my fitness journey, I never lost sight of my academic and professional goals. I was committed to maintaining a 9+ GPA while also juggling multiple internships throughout college. It wasn’t easy, but I learned how to manage my time effectively and stay disciplined.

Balancing my studies, internships, and fitness required me to become incredibly organized. I would wake up early, hit the gym, attend classes, and then work on my internships or assignments in the evening. Every task was a matter of priority, and I had to be intentional about where I spent my time. The discipline I cultivated in one area of my life carried over into others. Staying on top of my health, academics, and career ambitions taught me the importance of time management and perseverance.

📝 The Results: 50+kg Lost, Muscle Gained

After nearly three years of hard work, I’m proud to say I’ve lost 50+kg. But the weight loss wasn’t the only thing that changed. My body is now leaner, stronger, and more muscular. My stamina and fitness levels have improved drastically, and I feel more confident than ever before.

In addition to the physical transformation, I’ve also experienced significant mental and emotional growth. I’ve learned the power of discipline, the importance of persistence, and the value of surrounding yourself with positive influences. Most importantly, I’ve learned that success doesn’t come from extreme diets or quick fixes—it comes from consistency, patience, and commitment.

💪 Tips for Your Own Journey

If you’re looking to start your own weight loss and muscle-building journey, here are some tips that helped me along the way:

1. Start Small: Don’t overwhelm yourself. Start with achievable goals and gradually increase the intensity of your workouts.
2. Track Your Progress: Use technology to track your steps, calories, workouts, and sleep. Data can motivate you to keep going.
3. Find a Support System: Surround yourself with supportive friends or a community to keep you motivated.
4. Prioritize Diet: Healthy eating is key to fat loss and muscle gain. Make small, sustainable changes to your diet.
5. Rest is Essential: Never underestimate the importance of recovery. Sleep and rest days are as crucial as training.

In Conclusion

Losing 50+kg and building muscle wasn’t just about physical transformation—it was a journey of self-discovery, discipline, and personal growth. Looking back, I realize that every step, every workout, and every meal was a part of a larger process of creating a healthier, stronger version of myself.

As a data-driven person, tracking my progress and analyzing my metrics helped me stay consistent and make informed decisions. The most important lesson I’ve learned is that there is no one-size-fits-all formula for success. Each person’s journey is different, but with the right mindset and consistency, anyone can achieve their goals.

If you’re considering starting your own journey, remember that the only limit is the one you place on yourself. Take the first step today, and keep going—your transformation is waiting.