Transformation: Neha Bahl (How I Lost 15 Kgs)
Neha used to look in the mirror and imagine her body without layers of fat. Now that image is real. See how she lost 15 Kgs, got nice figure and changed her life!!
Vital Stats
 | Name: Location: | Attributes | Before | After |
Age | 22 | 23 | ||
Weight | 64 kgs | 48 kgs |
Coach Name
Mr. Amit Singh (ACSM, Gold’s Gym Certified Fitness Trainer)
Gym Name
Cuts N Curves, Kamla Nagar, Delhi
Why I decided to Transform my body
I frequently stood in front of the mirror and moved fat around to see what I would look like if I changed. I always knew there was a fit, athletic person living in the wrong body. I just needed to figure out how to find her.
I wanted to look pretty and well toned up. So, I started working on it before it gets too late.
How I Accomplished My Goals (How I lost 15 kgs)
I accomplished my goals because I decided to finish what I started, no matter what. It felt like the right time and I had the right frame of mind.
I told myself there would be no excuses. When I got rolling, quitting never entered my mind. I approached it as a life change. I let go of my old life and was ready to start again. Food is a drug that I was done with. I wanted something different.
I was focused towards my goal of losing weight. I followed the instruction given by my fitness coach. I started eating healthy foods. My mom also helped me in that. I did lots of cardio exercises in the gym.
I find my motivation from my faith and my family. My faith helps me to find balance and strength, and my family inspires me to keep pushing harder.
Diet Plan that guided my Transformation
1/2 cup Oatmeals with Double toned milk OR
Poha
1/2 Banana and Skimmed Milk 4 oz
½ Cup Vegetables curry,
1 Cup Dal,
1 Bowl Salad.
OR
1 Cup Cooked Brown Rice
1 Cup Vegetables curry,
1 Cup Dal
1 Bowl Salad
Combination of Almonds and Walnut OR
Black Chickpea’s (Black chana) sprout OR
1 bowl chopped cabbage OR
4 Slices of Brown bread with peanut butter
½ Cup Vegetables curry,
1 Cup Dal,
1 Bowl Salad.
OR
1 Cup Cooked Brown Rice
1 Cup Vegetables curry,
1 Cup Dal
1 Bowl Salad
3 Egg whites and any fruit juice
Training/Exercises That Kept me On Track
Exercise Name | Duration | Reps | Sets | Remarks |
Rope Jumping | 1 mins | 3 | ||
Squats | 15 – 80 | 3 | ||
Lunges | 15 – 18 | 3 | ||
Glute Bridge | to failure | 3 | ||
Stiff Legged Deadlift | 15 – 18 | 3 | ||
Cardio (running, cycling etc.) | 20 – 25 mins |
Exercise Name | Duration | Reps | Sets | Remarks |
Rope Jumping | 1 min | 3 | ||
Upright Barbell Row | 18 – 20 | 3 | ||
Incline Dumbbell Fly | 18 – 20 | 3 | ||
Crunches | 25 | 3 | ||
One Arm Side Laterals | 15 – 18 | 3 | ||
Triceps Push Down | 20 – 22 | 3 | ||
Air Bike | 25 | 3 | each side | |
Reverse Crunch | 25 | 3 | ||
Planks | 1 Min | 3 | ||
Cardio (running, cycling etc.) | 20 – 25 Mins |
Rest
Exercise Name | Duration | Reps | Sets | Remarks |
Rope Jumping | 4 mins | 3 | ||
Walking Lunges | 8 – 10 | 3 | ||
Step-Up with Leg Raise | 8 – 10 | 3 | ||
Jump Squats | 12 – 15 | 3 | ||
Alternate Side Squats | 10 mins | |||
Stepper Jump | 10 – 12 | 3 | ||
Cardio (running, cycling etc.) | 20 -25 Mins |
Exercise Name | Duration | Reps | Sets | Remarks |
Rope Jumping | 1 Min | 3 | ||
Alternating Dumbbell Curls | 18 – 20 | 3 | Each Arm | |
Exercise Ball Crunch | 25 | 3 | ||
Burpees | 10 | 3 | ||
Bent Over rows | 18 -20 | 3 | ||
Incline Dumbbell Curl | 18 – 20 | 3 | ||
Mountain Climber | 40 – 60 Secs | 3 | ||
Cardio (running, cycling etc.) | 35 – 45 Mins |
Rest
Light activity like yoga, walk, light jog
What Aspect Challenged Me The Most
The moments when the scale didn’t move caused mental blocks to pop into my mind that make me feel deprived, but it was worth it. I worked through every challenge that came at me with patience.
I had lot of fat around my belly and that was most difficult for me to burn that. But because of my patience and determination I did that too.
How I feel or what I achieved after transformation
I feel superb and fantastic. Its Guru ji’s blessings, my hard work and determination which helped me in achieving my goals i.e losing fat and weight at the same time. Now my confidence is very high as I can wear different types of clothes without any hesitation and I am so happy about this.
Suggestions For Aspiring Transformers
Nothing is impossible. We can achieve everything what we wish for.
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