Here is the basic equation to a sustainable weight loss:

Proper Diet + What Is Resistance Exercises + Good Nutrition + Adequate Rest

Out of the equation above, exercise plays a major role in boosting the body’s metabolism (to burn fat) and building muscles.

Throughout my weight loss journey, I was disciplined and stuck to a simple exercise formula that I follow for months and gradually made the routine into a habit. It has been more than 9 months and it still works for me. I am able to sustain my weight between 58 to 60 kg.

A sustainable workout routine should be convenient and sustainable which allows for the completion of these type of exercises at your convenience (anytime and anywhere without the absolute need of equipment or weights).

Fitness-Lifting tires

My standard workout routine:

Alternate three days out of the week of “Heavy exercise days” (e.g. Monday, Wednesday, Friday):
  • (i) Either gym (if one is available) or upper/lower body exercises + daily abdominal exercises/core exercises
Alternate three days out of the week of “Maintenance exercise days” (e.g. Tuesday, Thursday, Saturday):
  • (i) Only daily abdominal exercises (this equates to a semi-rest day for me)
Sunday (or one day out of the week) would be a rest day.

You could alternate the days to suit your work schedule and lifestyle. (e.g. Sometimes when I travel on Monday, I will choose Tuesday, Thursday, and Saturday as my “Heavy exercise days”)

Here are a few of  the resistance exercises that I live by on a daily basis or when I do not have a gym nearby, I rotate and pick between three to five of the different exercises each day so I do not get bored:

(1) Push-ups (3 sets of 30 reps)

(2)Plank (range between 40 to 80 seconds)

(3) Squats (3 sets of 25 reps)

(4) Lunges (3 sets 25 reps)

(5) Burpees (3 sets of 20 reps)

(6) Mountain Climbers (3 sets of 30 reps)

(7)Climbing stairs (3 sets of 10 floors)

(8)Dips (3 sets of 10 reps)

These exercises and routines should give you a decent workout throughout the week, couple this with a disciplined high-protein, low-carbohydrate diet + proper nutrition and adequate rest and you will be on your way to rapid and sustainable weight loss effects.

Please feel free to add on your comments or queries below, or by e-mailing me at 

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