Weight Loss Story: Virat Kohli’s Workout Regimen Inspired This 35-Year-Old To Lose Over 40 Kgs

Being a foodie makes it difficult to lose weight as it is almost impossible to control cravings. This is exactly what happened to Hemanth Rao, who weighed over 120 kilograms, had low stamina and unhealthy eating habits. His love for food and binge eating had taken him to a point where his energy levels were equivalent to zero. However, a failed attempt at a trek with friends made him realise that it was time to take charge of his health.

“I started my fitness journey in 2015 when I was over 120 kg. I realised I needed to change after a failed attempt at hiking with friends. I started eating better, focusing on whole foods and exercising daily, starting with short walks and gradually increasing the intensity. I lost 42 kg in 15 months. I slowly shifted my focus towards muscle building, gained 15 kg and competed in a natural bodybuilding competition,” said Hemanth.

We all have a favourite actor or cricketer who inspires us to be like them. For Hemanth, it was none other than King Kohli. Virat KohliVirat Kohli’s fitness journey inspired him deeply and helped him in his weight loss journey. “I studied Virat Kohli’s determination and discipline, emulating his mindset to achieve a better quality of life and elite performance. I realized that fitness is not just about physical appearance but also about mental strength and discipline,” he said.

What challenges did you face?

“I lost 42 kg in over 15 months and weighed 78 kg. This journey was not easy, but I stayed committed to my goals,” he said. Hemanth further shared that finding qualified trainers and balancing work and family commitments were major challenges. “I had to learn to prioritise my time and make sacrifices to achieve my goals. Also, I faced plateaus and setbacks, but I stayed motivated by celebrating small wins,” he said.

“I was determined and had a compelling reason to get fit. Seeing improvements in my energy levels, confidence and quality of life kept me motivated. I also shared my goals with friends and family, who supported me throughout the process,” added Hemanth.

What diet and exercise regimen is followed during the weight loss journey?

“My diet consisted of simple, quantified meals, including omelettes, biryani, paneer, fruits and green leafy vegetables. I relied on dairy products, chicken, fish and eggs for protein, and whole grains and fruits for carbohydrates. My workout routine evolved over the years and adapted to my goals. I started with strength training,” she said.

How did you overcome setbacks?

“The support of my family and my passion for fitness helped me overcome challenges. I also learned to be patient and kind to myself, understanding that setbacks are a natural part of the journey,” she said.

What advice would you give to others?

Hemanth recommends starting small, setting realistic goals, staying hydrated, incorporating strength training, prioritizing sleep, and focusing on sustainable lifestyle changes. “Find exercises you enjoy and share your goals with a friend to keep you accountable and motivated. Get a coach to guide you in the right direction and celebrate the small wins you achieve,” he shares.

How has your life changed since you achieved your weight loss goals?

“I became an online fitness coach and have helped over 2,000 people achieve their fitness goals. I enjoy hiking and outdoor activities with ease, have improved my health, and continue to push my body to new limits. I have also gained confidence and mental strength, and have applied these skills to other areas of my life,” said Hemanth.