FITPRAK

Is it possible to lose 10kg of fat in 3 months and build six pack abs while working a full time job?


When Umesh joined me, he had one clear goal.
He wanted abs.
But the problem was this.
He was skinny fat.
That means his body fat was high, but his muscle mass was very low.
So in the first phase, we didn’t start with a hard fat loss plan.
We focused on building muscle first.
We kept his calories slightly high.
Just around 100 calories above maintenance.
But he had two big problems.
He had very little time to meal prep.
And he couldn’t do 6 days of weight training.
So we made the plan fit his life.
Not the other way around.
We started flexible dieting.
That means he didn’t need to eat fancy fitness meals.
We used the foods he was already eating.
We just fixed the quantity.
And we focused on one main target.
Protein.
His bodyweight was 70 kg.
So we kept his protein around 1.6 times his bodyweight.
Then for training, we kept it simple.
Not 6 days.
Just a 4 day upper lower routine.
Upper body.
Lower body.
Upper body.
Lower body.
And honestly, even I was surprised with the results.
In the first 3 months, he gained around 4 kg of muscle while losing fat.
But we still needed to see the abs.
So we started phase 2.
A 12 week strict fat loss phase.
But again, there was one problem.
Cardio takes time.
And he didn’t have much extra time.
So instead of forcing long cardio sessions, we focused on 10000 steps.
But not by changing his whole life.
We made small changes.
He walked during rest periods in the gym.
He paced around during client calls.
He took the stairs whenever possible.
Small things.
Done daily.
We kept his protein high.
We created a small calorie deficit.
And we let consistency do the work.
By the end of it?
Abs.
Real abs.
Even with a 9 to 5 job.
So yes, it is 100 percent possible to lose 10 kg fat and build abs without flipping your life upside down.
Got a job and no time?
You don’t need to be perfect.
You just need a plan that actually fits your life.

And if you want to know about coaching . Click on the link below and book a call ⬇️
calendly.com/trainwithfitprak/30min

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3 months ago | [YT] | 77

FITPRAK

7 mistakes I made as a beginner ⬇️

1. No proper workout plan
Many people go to the gym without knowing what to do. They pick random exercises. This wastes time and muscles don’t grow properly.

2. Not making workouts harder over time
If you lift the same weight again and again, your muscles don’t grow. You must slowly lift heavier weight or do more reps.

3. Not training hard enough
If your exercise feels too easy, your muscles won’t grow. You need to push yourself so the last few reps feel difficult.

4. Training a muscle only once a week
If you train chest on Monday and then wait one full week, growth is slow. Muscles grow faster when trained two times a week.

5. Not resting enough between sets
If you rush and don’t rest, you become tired quickly. Then you can’t lift properly. Rest helps muscles recover and grow better.

6. Starting too light and only last set is hard
If only your last set is hard and others are easy, you lose growth. Most sets should feel challenging.

7. Not warming up properly
If you lift heavy weight without warming up, you can get injured. Warm-up helps your body get ready and perform better.

7 months ago | [YT] | 411

FITPRAK

It blows my mind how many people think they’ll lose belly fat by doing abs exercises like crunches, leg raises and worst of all dumbbell side bends. you can not!
Fat loss doesn’t happen locally. It happens systemically when your body is in a sustained calorie deficit. That’s the only condition where your body is forced to use stored fat for energy. Abs exercises strengthen the muscles underneath, but they don’t remove the fat covering them.
Here’s what actually works.
First, create a small calorie deficit of about 300–500 calories per day through controlled eating.
Second, do weight training 4–5 days per week to preserve muscle and keep metabolism higher.
Third, increase daily activity to 7,000–10,000 steps.
This combination tells your body to keep muscle and burn fat, which is when your waist actually starts shrinking.

7 months ago | [YT] | 191

FITPRAK

All the things a man could ask for .
I had a dream of gifting my father a car! Any car! And I did it. I can proudly say that, it was the happiest day of my life.
Now, this might not be a big thing for many of you, but I come from a small village and a very humble background. This was and still is highlight of my life.
They have waited long for my success ( moderate ) and I have waited too.
I just want to say that everything you are dreaming of, is going to come true ,sooner than later. We are in this together.
This is a personal thank you to all of you !

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1 year ago | [YT] | 129

FITPRAK

How many times do you train legs ?

2 years ago | [YT] | 27