Thursday, January 22, 2015

How to Lose 6 Kgs in 30 Days

How to Lose 6 Kgs in 30 Days: The Original Highly Read Article as was Written for WikiHow

I authored an article for Wikihow on weight loss and it is one of the highest read articles on Wikihow. BUT the problem is, any idiot who writes for Wikihow is allowed to edit it and bastardize it - not to mention censor it. And I really don't have the time and patience to keep correcting and re correcting it.

HERE IS THE WIKIHOW ARTICLE that i suggest you dont read, because by now, its become full of shit.

So I decided to finally write it as it should be, on my own blog. Here i don't need to keep re-correcting it - unless there are some true and proven advances in science and research that prove otherwise. This being my personal blog, I can also write about using natural as well as pharmaceutical and cosmetic means to achieve your weight loss target. Making this the most detailed and uncensored place for genuine information on the topic - and one that can be used by ANYONE - whether you are a beginner or a professional athlete.
Read on.

The Original How to Lose 6 Kgs in 30 Days Article:

Mind you, losing weight and losing FAT is two seemingly similar but absolutely different things. FAT LOSS, is healthy weight loss or rather sustainable weight loss. And If i'm talking about weight loss, i'm talking about sustainable weight loss most often. This routine though is not completely sustainable weight loss but rather a crash course to get into shape for something urgent like a photoshoot, a wedding or a competition and the likes. Especially when it comes to the parts that includes raising your BMR(Basal Metabolic Rate - the rate at which your body expends energy even at a resting state) using pharmaceutical aids.

So here we go. Here's my 30 day plan to lose 6 Kgs of FAT. 


A diet, comprising of only meats and oils is called a KETOGENIC DIET. On this diet, you body uses ketones produced from fats and proteins for energy instead of using glucose for energy. Essentially turning your body into a fat burning machine.
The classical ketogenic diet is 75%  fat, 20% protein and 5% carbs.
The K11 ketogenic or the bodybuilding ketogenic diet is 70% Protein and 25% fat and 5% complex carbs.
( K11 is India's Leading Academy of Fitness Sciences - you can visit their website here: )

What 'to and not to' eat on a Ketogenic Diet?
70% PROTEIN SOURCES: Meats, Eggs, Poultry, Fish, Paneer and HYDROLYSED WHEY PROTEIN.
25% FAT SOURCES: Fish Oils, Cheese, Peanut Butter, Olive Oil.
5% COMPLEX CARBS: One bowl of salad of spinach, methi, lettuce and broccoli every day.
Avoid milk. No sugar. No grains. No Beans. No Agro produce whatsoever. 
KETOSIS FAILURE: if you consume more than 30 grams of carbs in a day, your body will automatically switch back to buing glycogen for energy. The 30 gms limit varies from person to person - some people shift to ketosis on higher amounts too. but 30 gms is considered the usual standard. Even when you are aiming for 30 gms, you should actually try to not consume any carbs at all - because still 30 gms will sneak into your diet. The only carb allowed on ketosis is green leafy vegetable salad a day - thats spinach, lettuce, methi, brocolli for fiber. Mind you, there are no cheat days on a ketogenic diet. But if you want to make it a longterm diet, you could take a break day every 15 days, followed by an intense workout the next day to immediately deplete all the glycogen so that your boy can switch back to ketosis asap.

For the complete article on the bodybuilding ketogenic diet, click here: 

The Fastest Natural Way to Lose Fat without Losing Muscle: The Ketogenic Diet - A Bodybuilding Perspective


That's the super lean henry cavill - the new superman doing a heavy ass deadlift. the whole myth that lifting heavy weight will make you HUGE is half witted and half true and spread by sissies afraid to lift heavy.  LIFTING HEAVY is absolutely essential to maintaining a strong, ripped and lean body. 
Old-school, Simple, Heavy Weight Training causes more micro muscle trauma than cardio and stupid jump dance bullshit routines that are popularized by mass media. So do your lifts religiously. They lead to a much more sustained fat burn by maintaining a higher BMR through out the day as compared to cardio that just allows a momentary spike in the BMR that is soon lost after the workout session.

Do your bench-press, squat, deadlifts and overhead presses as heavy as you can . If you are a beginner, get guidance from a good personal trainer on your form and technique before you start pushing yourself to lift heavier.

A 'push-pull routine' (google it) is proven to be the most effective way to weight train as it gives enough time for each body part to recover and grow before you get to training it again.
Again, getting a genuine, certified personal trainer will be your best bet to personalise and chart out your training regimen depending on your intensity and progress level.

Given that your weight training is intense, post your weight training session, put in 30 mins of High intensity interval training or cardio to maintain and boost the BMR spike.

The training routine provided in this article should be a good enough guideline to your training.


Supplementation is key. You may hate supplements due to your ignorance based on conventional wisdom. but if you want results, you better wisen up fast and add supplements to your regimen to supplement your dietary intake of nutrients.

On a ketogenic diet, men will need at least 3Xgms of protein as per their bodyweight in Kgs and women will need 2X.
Which means a man weighing 100Kgs will have to consume atleast 300gms of protein everyday on a ketogenic diet. To reach that level, you will have to supplement your meals with a pre-workout and postworkout protein shake of hydrolysed protein or a protein isolate and begin your day with a protein shake. Leading to atleast an intake of half your daily protein requirement via protein shakes.

For a detailed calculation, approach a trained SPORTS NUTRITIONIST. mind you, not a regular nutritionist as most of them have no idea about supplementation.

What other Supplements enhance a Ketogenic Diet for fat loss?
Fish Oils, Carnitine, Caffeine, Guarana, ALA, Green Tea Extract and Yohimbe are supplements proven to enhacve fat loss on the ketogenic diet. A good fat burner supplement complex twice/thrice a day makes a huge difference. I personally recommend ANIMAL CUTS as one fat burning product that has most of the ingredients I have mentioned above. You can also choose to buy the ingredients separately depending on your reaction to each iongredient. Some vegetarians prefer to have flax seed oils instead of fishoils, Some people tremble with yohimbe, some people are highly caffeine tolerant and so on.
A preworkout+fatburner complex like GRENADE can also be used.
With any fatburner you need to be cautious of its usage if you have a heart condition - as raising your BMR artificially can lead to a stroke on a weak heart. Also some psychotropic ingredients can lead to a head-buzz that doesn't allow you to concentrate on tasks requiring attention to detail and cause sleeplessness.
PS: Switching off carbs can sometimes result in cramping of muscles during intense workouts.
Taking a potassium supplement and a zero carb BCAA mixture with salt keeps muscle cramps and fatigue at bay. If you have enough salts in your diet, this most often wouldn't be an issue.


Now this starts with a note of caution. You can only push your body to limits that wont break it. Be sensible and measure whether your goal is worth it - as using pharmaceutical aids is only the last resort and comes at a great risk/cost. Also, using pharmaceutical aids as a beginner/novice and not supporting it with the first 3 steps would be a disaster. It is a mathematical multiplier - it will only multiply your efforts by 10% but will have sideeffects as usual not matter how much results you get.  So only if you are already pushing yourself to only 20% of your potential and using pharmaceuticals, you will only get 22% effectiveness, but all the sideeffects of the pharmaceuticals.
So you need to be the judge of whether it is worth it. Usually, I dont recommend ANY pharmaceuticals to anybody who is not capable of lifting atleast their own bodyweight on 2 out of the 3 lifts. There are special exceptions to the case when certain people have thyroid disorders or any such complications where their own body has a metabolic dysfunction.

ECA - Epinephrine-Caffeine-Asprin is a standard stack used by bodybuilder and powerlifters as a preworkout stack that also helps in fat loss.

T3 is a drug used by diabetics and people with thyroid disorders, but is also used for boosting weightloss by increasing the metabolism - but is know to have a sharp rebound effect on discontinuation.

Clenbuterol has consistently been used by bodybuilders to cut fat before competitions - but is known to cause tremors and shakiness insomnia in users.
CLEN as it is usually called, is a pharmaceutical Beta-2 agonist and is available by prescription only - and not for the 'bodybuilding' illness, but for people with breathing disorders like asthma.

There are many more but these are the top favored 3. Most pharmaceutical fat burning aids have to be used on a cycle on 15 days on and 15 days off - since our body's sensitivity to them drops over a period of 15 days. Using them with sensitivity boosters post 15 days is possible but not recommended.


Steroids also boost fat loss by building muscle mass, but if you are a bodybuilder, you are probably already on them - and for a beginner, I wouldn't recommend them. AT ALL! Especially not on a time span as short as 30 days.  If you are using steroids, might as well do them correctly, with professional consultation for not just the cycle, but also for the post-cycle therapy. (95% of steroid users who use steroids for building aesthetic physiques, just waste their time and money and end up in regrets over their usage. so be careful what you wish for.)

STEROIDS: Are They Worth The Risk?

Further from steroids, GH is proven to have a pronounced localised lipolytic effect - reducing fat in specific injected areas over an extended period of time. Again, not within 30 days.

Cosmetic Surgeries like Injection Lipolysis and Liposuction are instant, but expensive and even they have a recovery period and healing period required. They often require multiple sessions with the surgeon and is again best left to genuine experts. Cosmetic surgeries are the FINAL RESORT and entail permanently altering your biology and therefore are looked down upon by the medical fraternity as a whole. Malpractice and fuckups in such surgeries are not covered by any insurance and do not stand in a court of law - so you often end up risking way more than what you are willing to pay for. Despite a billion cautionary tales, it is still a growing business and in very few cases a genuine need.

I suggest, before getting a cosmetic surgery done, get counselled by someone specialising in body image issues and figure out whether you genuinely need it. 
You could also read this article to get a better idea on the perception of 'beauty':

Riding in the cockpit of the 'FAD' culture.

There are a millions other things i can discuss here, but we shall leave it where its apt.
So that's all for now. I hope this article helps you achieve your goal. Do leave your comment below if you found it helpful.

PS: If you are serious about achieving a sustainable weightloss result, you can get in touch with me for a proper fitness consultation to achieve your specific goals in a genuine and systemized manner.

Pushkaraj S Shirke
Fitness Consultant and Writer.
Film Producer and Director.
Advertising and Branding Professional.