Health and Me

Ishita Roy

3Ts That Helped Ankur Warikoo Achieve Only 13% Body Fat At 45

<span>Ankur Warikoo</span>, entrepreneur, who has gained fame with his to-the-point practical and solution oriented videos on Instagram, recently talked about his <span>fitness</span> journey and diet routine which helped him achieve only 13 per cent body fat at the age of 45. "The exact method that got me 13 per cent at the age of 45. No steroids, no shortcuts, not AI. The 3T formula got me here, starting with the one most people skip," said Warikoo in his Instagram post. 

<h2>What Are The 3Ts That Helped Ankur Warikoo Achieve Only 13 per cent fat at 45?</h2>

“The only way to lose fat is through a calorie deficit (consume fewer calories than you burn). Many track their calorie-out (how much they burn, through a smart watch or ring). But very few track their calorie-in (how much they eat),” he said.

This is why, T-1 is Track. This phase aims at tracking what you eat and keeping a check on your calorie intake. 

Warikoo said that he brough his calorie intake to 1,600 to 1,800. He started with a 500 calorie deficit every day and continued till 7,500 every two weeks to lose 1 kg. Then repeated the same routine. He also increased his protein intake. In a deficit, you lose muscle and fat. Protein replenishes the muscle. Without it, you just end up skinny,” he said.

<strong>9.30 am</strong> – 1 scoop whey protein, creatine, 1 walnut, 4 almonds, 4 cashews, 5-6 raisins

<strong>11 am</strong> – 200 grams paneer/tofu/tempeh/ or dal chilla. Rarely eggs

<strong>4 pm</strong> – 2 rotis (emmer wheat/jowar/soya bean) sabzi+ dal+ low fat yogurt

<strong>6.30 pm</strong> – 1 scoop whey protein with curd

“I didn’t cut out chhole bhature (my favourite). Had mithai – quite often. The goal wasn’t perfection. It was to reach the two-week deficit,” said Warikoo.

Warikoo's training schedule looked like this:

<strong>Tennis </strong>– 6 days a week, 1 hour (cardio sorted)

<strong>Weights </strong>– 6 days a week, 45 minutes

<strong>Every day:</strong> 2 exercises * 3 body parts = 6 exercises

<h2>The 3rd T stands for Transformation</h2>

He said he tracked his daily weight and weekly measurements to document his transformation and the progress he had been making. He said that he also "sent pictures to my trainer for accountability. Ate mostly the same meals. Boring works," he said.

Experts have noted that a diet, especially like Warikoo's which is mostly vegetarian, excels in sustainability. Furthermore, his diet was balanced with protein, macros from dal, tofu and Greek yogurt. He also did resistance training to preserve lean mass which is a common mid-age related condition that could lead to sarcopenia. 

Experts also point out that while tracking weight and measures are great notifiers of tracking health, one should understand that losing weight is not everything. This is why getting blood work at frequent intervals could tell you more than your dropping weight.

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Ankur Warikoo, entrepreneur, who has gained fame with his to-the-point practical and solution oriented videos on Instagram, recently talked about his fitness journey and diet routine which helped him achieve only 13 per cent body fat at the age of 45. "The exact method that got me 13 per cent at the age of 45. No steroids, no shortcuts, not AI. The 3T formula got me here, starting with the one most people skip," said Warikoo in his Instagram post. What Are The 3Ts That Helped Ankur Warikoo Achieve Only 13 per cent fat at 45?“The only way to lose fat is through a calorie deficit (consume fewer calories than you burn). Many track their calorie-out (how much they burn, through a smart watch or ring). But very few track their calorie-in (how much they eat),” he said.This is why, T-1 is Track. This phase aims at tracking what you eat and keeping a check on your calorie intake. Warikoo said that he brough his calorie intake to 1,600 to 1,800. He started with a 500 calorie deficit every day and continued till 7,500 every two weeks to lose 1 kg. Then repeated the same routine. He also increased his protein intake. In a deficit, you lose muscle and fat. Protein replenishes the muscle. Without it, you just end up skinny,” he said.What His Diet Looked Like9.30 am – 1 scoop whey protein, creatine, 1 walnut, 4 almonds, 4 cashews, 5-6 raisins11 am – 200 grams paneer/tofu/tempeh/ or dal chilla. Rarely eggs1 pm – Fruit4 pm – 2 rotis (emmer wheat/jowar/soya bean) sabzi+ dal+ low fat yogurt6.30 pm – 1 scoop whey protein with curd“I didn’t cut out chhole bhature (my favourite). Had mithai – quite often. The goal wasn’t perfection. It was to reach the two-week deficit,” said Warikoo.The Second T is for TrainingWarikoo's training schedule looked like this:Tennis – 6 days a week, 1 hour (cardio sorted)Weights – 6 days a week, 45 minutesEvery day: 2 exercises * 3 body parts = 6 exercises10-12 reps3 sets“Didn’t get bored,” he shared.The 3rd T stands for TransformationHe said he tracked his daily weight and weekly measurements to document his transformation and the progress he had been making. He said that he also "sent pictures to my trainer for accountability. Ate mostly the same meals. Boring works," he said.        View this post on Instagram            A post shared by Ankur Warikoo (@ankurwarikoo)]]> What Do Experts Say?Experts have noted that a diet, especially like Warikoo's which is mostly vegetarian, excels in sustainability. Furthermore, his diet was balanced with protein, macros from dal, tofu and Greek yogurt. He also did resistance training to preserve lean mass which is a common mid-age related condition that could lead to sarcopenia. Experts also point out that while tracking weight and measures are great notifiers of tracking health, one should understand that losing weight is not everything. This is why getting blood work at frequent intervals could tell you more than your dropping weight.