- A 35-year-old cardiologist achieved a weight loss of 30 pounds while simultaneously building muscle through changes in his diet and exercise routine.
- According to him, consistency, patience, fun, and balance were the vital elements in his success.
- Experts support his advice to incorporate small, simple, and healthy changes for long-lasting results.
A cardiologist, aged 35, who successfully lost 30 pounds and gained muscle emphasized that there is no secret diet or extreme workout behind his achievement. Instead, he shared some basic tips that anyone can try at home.
Dr. Amar Shere made weightlifting and following a high-protein vegan diet a part of his fitness transformation, but the key factors in his success were even simpler.
Shere told Insider, “Consistency is really the key. The best goals are the ones that involve developing skills and healthy habits that are sustainable. I saw results when I stuck to a plan for weeks on end.”
Making small changes instead of following extreme or strict programs, and finding an enjoyable and healthy routine helped him achieve long-lasting results.
Here are Shere’s four main takeaways from his transformation, which are supported by fitness and nutrition experts:
Consistency is Key
According to Shere, more than focusing on specific foods or exercises, the key to his fitness transformation was consistency and making gradual changes that he could sustain over time.
Before last year, he occasionally went to the gym without a proper plan and often relied on takeout and processed food for his meals.
Shere attributes his overall transformation to slowly incorporating healthier habits into his routine. By making small changes, he was able to maintain them, which eventually made a significant difference as he became stronger and felt better over time.
Fitness and nutrition writer Adam Bornstein previously advised focusing on consistent progress instead of striving for perfection or completely changing one’s life, according to an Insider article.
Avoid Extreme Diets
Shere’s weight loss success involved choosing healthier alternatives for his favorite foods.
For instance, he replaced pasta dishes with high-protein versions using legume-based noodles like chickpea pasta. As a dessert, he enjoyed dark chocolate with plant-based Greek yogurt for an additional protein boost.
By not completely eliminating delicious foods, Shere found it easier to stick to his healthy habits because he could still enjoy meals, including dessert.
Dietitian Holly Baxter warned that weight loss attempts can fail when individuals follow overly restrictive food plans, leading to guilt and overcompensation. Leaving room for treats in the diet can help maintain a healthier relationship with food and increase the likelihood of long-term adherence to the diet.
Find Enjoyable Workouts
In addition to weightlifting, Shere’s favorite type of exercise is Bollywood-style dance fitness, which helped him stay motivated to work out.
Shere emphasized the importance of workouts that fit his busy schedule as a doctor and allowed him to get sufficient sleep.
Powerlifter Chris Duffin previously advised against excessive exercise, especially at the expense of sleep and recovery time, as it can hinder progress.
Practice Patience
Shere’s weight loss success was also attributable to his patient approach. Losing 30 pounds in a year translates to an average rate of about two and a half pounds per month or slightly over half a pound per week. This falls within the recommended pace of sustainable weight loss, which is no more than one to two pounds per week according to the CDC.
Dietitian nutritionist Bonnie Taub-Dix cautioned against rushing the weight loss process, as it increases the risk of losing track and regaining the weight.
“Rather than being more strict, you need to be more patient,” she stated in a previous interview with Insider.
Denial of responsibility! VigourTimes is an automatic aggregator of Global media. In each content, the hyperlink to the primary source is specified. All trademarks belong to their rightful owners, and all materials to their authors. For any complaint, please reach us at – [email protected]. We will take necessary action within 24 hours.
