Getting back to fitness

After a few years of not paying attention to my body I found myself in the worst physical shape I have ever been. I am 5 feet 10.5 inch tall and weigh around 81 kg. The problem was my body fat which I roughly calculated to be 23%. Most importantly I had a pretty bloated stomach.

Now my two previous experience with working out proved that I usually cannot sustain it. The greatest length I continued working out was for 6 months or so. Also, in both those occasions I was trying to gain both weight and muscle mass while this time I have no target of gaining weight. I just need to get my body fat % down to reasonable levels (numerically and aesthetically).

Its been a few months I have started my attempt to get fitter. Initially it started with just walking and light jogging. I then started some body-weight exercises like push-ups, chin-ups, dips etc. More recently I have added some weight training (3 day upper lower split). In addition to these I have started the following things.

1. I cut out sugar as much as possible from my diet. I plan to make this a permanent lifestyle change. The trick with sugar is that not only do we consume it directly with tea, coffee etc we also consume a lot indirectly from things like tomato ketchup.

2. I am maintaining a food journal. I don’t count calories like a lot of people do but having the journal helps me find where the excess calories are coming from.

3. While doing cardio I am doing some sort of HIIT (High intensity interval training).

After a few months, I can’t say I lost too much weight. I probably lost around 2 kgs (4.4 lbs). But more than the weight itself I feel physically much better. The key challenge is to keep myself motivated and not let go. I will try to share more on my progress to fitness.


Asif Khan, CFA

Asif Khan is presently a Research Analyst (Financial Sector) for Exotix which is a frontier market focused investment bank. He has more than 6 years of work experience as equity analyst in both buy and sell side roles across Asian frontier markets. Asif is a CFA Charterholder and has a dual major in Finance & Economics from North South University.

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