How I Lost Almost 20kg (84kg to 65kg) | My Exact Workout Routine💪🏼

Weight loss mindset & rules that made the difference

• Stop blaming the plan and reassess yourself: weight loss finally worked when the speaker realized the issue wasn’t just diet/workouts—it was how long and consistently she could stick with them.
• Keep it simple and repeatable:
  • Don’t chase “perfect” or complicated online plans.
  • Build a basic routine you can keep on bad days.
• Copying random plans isn’t ideal:
  • What works for someone else may not fit your life.
  • Create your own version and adjust for your circumstances.
• Consistency beats perfection:
  • If you can’t do the gym, do something else (walk, stretches, home workouts).
  • Start messy / start scared rather than waiting to “feel ready.”
• Bad days matter most:
  • The key isn’t what you do on good days—it’s what you do on bad days.

Self-care / confidence strategies for showing up

• Reduce embarrassment and “fear of being judged”:
  • She tried an “experiment” where she styled her hair in a very noticeable way (oil + braid) and went to the gym anyway.
  • The result: she realized nobody cared, which made it easier to feel comfortable showing up.
• Use natural motivation rather than all-or-nothing thinking:
  • She didn’t force gym attendance; she used alternatives when motivation was low.

Productivity / fitness tracking habits (movement outside workouts)

• Daily step strategy:
  • After leg day, she walks 10–15 minutes on a treadmill to build early steps.
  • Strategy: get a head start (e.g., 2k–3k steps in the morning) so reaching ~6k steps later is easier.
• When you miss the gym:
  • Use a walking pad if possible for easy on-demand movement.
  • Alternatives mentioned: 10-minute stretches or a 20-minute home workout.

Workout plan (exact routine she followed)

Weekly structure

• Frequency: 3 days/week
• Layout: 1 leg day + 1 push day + 1 pull day
• Volume baseline: generally 3 sets x 12 reps per exercise (with beginner scaling suggestions).

Leg Day (4 exercises)

1. Kettlebell squats (3x12)
   • Beginner option: start easier (e.g., 8 reps and 2 sets, or 3 sets if ready).
   • Beginner tip: heels elevated can help with difficulty.
2. Split lunges (3x12)
   • Beginner warning: very hard—start with 1 set before doing 3 sets if needed.
3. Romanian deadlifts (RDLs) (3x12)
   • Encourages learning via videos rather than claiming perfect form.
4. Leg press (3x12)
   • Optional if no machine: can be skipped since other exercises already train similar muscles.

Post-leg-day add-on: treadmill walk 10–15 minutes

Push Day (chest / shoulders / triceps)

• Bench press / chest press (3x12)
  • Alternates between flat and incline (noted as part of the “first exercise”).
  • Prefers chest press machines for beginners to reduce form error risk.
• Shoulder press (3x12)
  • Go slow and start light to reduce shoulder injury risk.
• Lateral raises (3x12)
  • Start slow; she notes these were difficult early on.
• Tricep pushdown (3x12)
  • Her stated “favorite” exercise.

Pull Day (back / biceps)

• Lat pulldown (3x12)
• Seated rows (3x12)
  • Sometimes skipped due to machine quality/wobble.
• Face pulls (3x12)
• Bicep curls + hammer curls (3x12)
  • Primarily does bicep curls, sometimes swaps in hammer curls.

Technique & injury-prevention habits she emphasized

• Always warm up before lifting (5–10 minutes)
  • Cooking analogy: don’t start hard work without warming the “pan” (your body).
• Learn the basics using videos/research:
  • Don’t assume you know form just because instructions are on the machine.
• Mind-muscle connection:
  • Focus on the target muscle during reps (e.g., think about bicep growth while doing bicep curls).
• Breathing matters:
  • Keep breathing controlled (linked to better oxygen delivery and performance).

Presenter / source list

• Presenter/author: Sai (also referred to as Shri; “Editing Shri” appears as an editor voice in one segment).