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This article was first published 5 years ago  » Getahead » Fat to Fit: Why this techie doesn't gain any weight

Fat to Fit: Why this techie doesn't gain any weight

By Vinod Mulanjur
Last updated on: April 23, 2019 08:23 IST
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We'd asked you, dear readers, to share your fitness stories and learnings with us.
Vinod Mulanjur, 48, who works as head-compliance at a management consulting firm in Hyderabad, tells us how he went from fat to fit.

Vinod Mulanjur

IMAGE: At 42, Vinod Mulanjar weighed 80 kg, left. Six years later, he weighs less than 65 kg. Photographs: Vinod Mulanjar

I had lived 16 to 17 years of my corporate life in the United States of America, where I joined fancy gyms, (because 'someone said so').

During these years, I made minimal efforts to improve my health.

By the age of 42, I had hit close to 80 kg on my 5'6" frame.

When I moved back to India in 2013, my vitals started indicating 'never-before-seen' out-of-range numbers.

It took another three years for realisation to hit hard as I was not willing to drag my feet towards fitness.

In 2016, when I started my fitness journey, the first six months -- as most would agree -- were a struggle.

Gradually, fitness became my lifestyle.

For me, a typical week of workout includes the following:

  • Spend hour and a half in the gym, five days a week.
  • 25 minutes cardio with cross trainers and stationary bikes. I avoid treadmill to save my knees (pre-emptive approach).
  • 30 minutes weight training each day ensuring full body coverage over the week (never forget legs)
  • Mandatory 20 minutes floor exercises every day, for sturdy lower back and core.

My learnings

Never underestimate the value of strong lower back, as it will increase flexibility and eliminate any downtime due to muscle pulls. 

I never overhauled my diet. I continued to eat what I ate before except two changes:

  1. Minimised consumption of outside food, aerated drinks and processed food
  2. Moderated the quantity of sin foods but never avoided it completely

I love pushing my body to challenges.

More than a year ago, I took on Spartan challenge in New York suburbs. 

At the age of 48, I am less than 65 kg and the best I have ever felt in life.

I feel that short term goals, which are achievable, is critical to motivation and your next goal should always be different from your last.

I am looking forward to some more Spartan challenges. But, just as everyone wishes, I am hopeful that I will set a goal of 'few packs on abs' soon to test my resilience and motivation.

It took me 2 to 3 years to get into this discipline.

The good news is I don't gain weight any more even if I skip going to the gym for a week or two while travelling and eating sin foods.

I attribute this to built-up metabolism.

A few takeaways for readers

  • Try your best to sign up for a gym that is convenient and accessible else you may start skipping the gym under the pretext of traffic and laziness to hit the road.
  • Understand that the body has taken a toll over many years. If results appear too fast, it may be too good to be true as it may not be sustainable for longer periods.
  • If results are slow, it is a good sign that you are living your life well while taking care of it too. Lot of perseverance and patience is essential for sustainable results.
  • For parents with kids, remember the kids will look up to your transformation and start making healthy choices and lifestyle early.


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Share your diet plan, exercise tips, learnings and more.

Simply write to (My Fitness Story) along with your NAME, AGE, LOCATION, along with a before and after photograph of your fitness journey. We'll feature the best responses right here on

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Vinod Mulanjur