A cardiologist, Dr. Amar Shere, who wanted to prioritize his health and set a positive example for his patients, achieved a remarkable fitness transformation by working out just three days a week. To achieve his results, he followed a workout plan and received guidance from his trainer, Kunal Makwana, who shared his exercises and tips. The key to Dr. Shere’s success was consistency and making gradual but meaningful changes over time.
Dr. Shere emphasized that the most important factor in building muscle and burning fat was staying consistent and finding exercises that he could stick to over an extended period. He mentioned that basic exercises and progressive overload played a significant role in his weight loss journey, aiding in strength and muscle gains. By adhering to a plan for weeks on end, Dr. Shere witnessed noticeable results.
To assist Dr. Shere, Kunal Makwana, the director at KMAK Fitness and an experienced fitness trainer, crafted a simple workout plan tailored to build full-body strength and muscle with just three 45-minute sessions per week. Makwana specialized in fitness transformations, particularly for individuals of South Asian heritage and busy professionals like doctors and lawyers. Makwana’s intention was not solely to help clients get in shape but also to help them sustain their fitness levels long-term.
Makwana stressed the importance of building healthy habits as the foundation of a fitness transformation. When beginning a training regimen with any client, he initially evaluated their existing habits and gradually made small adjustments over the first two weeks to promote healthier lifestyle choices. This method aimed to create long-lasting sustainability, even if it felt slow at first. For Dr. Shere, this involved incorporating more walking into his daily routine and ensuring he continued with his Bollywood-inspired dance fitness classes as a form of physical activity throughout the day.
After establishing these foundational habits, Makwana shifted his focus to fat loss and muscle building by increasing Dr. Shere’s gym sessions to three times per week. Recognizing the doctor’s hectic schedule, Makwana designed a workout split where each session concentrated on a different area, including upper body, lower body, and a mix of both. Dr. Shere followed a typical workout routine consisting of four sets of 12 to 15 reps, with brief rest periods. Makwana encouraged Dr. Shere to stick to the same exercises each week to track his progress and witness his strength improvements.
To ensure continued progress, Makwana implemented the principle of progressive overload. As Dr. Shere became stronger, the workout routine transitioned to sets of 6 to 10 reps with heavier weights and longer rest periods to optimize recovery. This constant challenge ensured muscle growth and increased strength over time.
Regarding time efficiency in the gym, Makwana prioritized a functional warm-up. Recognizing Dr. Shere’s limited gym time, Makwana incorporated exercises from the workout routine into the warm-up, using lighter weights. By doing so, they activated the appropriate muscle groups and optimized the effectiveness of the workout.
What distinguished Dr. Shere’s fitness transformation was his ability to maintain his progress for an extended period. Previous attempts to improve his health would often falter due to a busy schedule or other distractions. Working with a trainer and following a structured fitness program enabled Dr. Shere to remain consistent for months. By gradually increasing his workout intensity and adopting additional healthy habits, the fitness routine became ingrained in his lifestyle and effortless to sustain beyond the initial transformation. In Makwana’s words, “those little things added up over time,” highlighting the importance of viewing fitness as a continuous, lifelong journey rather than a short-term transformation.
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