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 By: Nabil Khan
Name: Nabil Khan
I was always a chubby kid and when I turned 18 I realized that I was overweight for my age and height - almost 195 lbs. I was never too interested in working out at a gym since I had tried it before but I never really felt too comfortable. Also, I am a college student and I was unable to join a gym due to time restrictions and of course monetary reasons.
  Click Image To Enlarge. School Can Make Working Out Difficult. I decided that I needed to do something, however I did not have the proper equipment. I began looking for web sites and came across Bodybuilding.com and my love for exercising and getting in shape finally emerged. I slowly invested in a small gym setup (which cost me under $100, this is the same setup I have right now) - a standard bench with leg press, one 40lb dumbbell set, one 20lb dumbbell set and lastly a 140lb weight set for the bench. As you can see this isn't the best equipment but I decided to make the best of it. I realized that my waist size was also growing steadily and I had to put a stop to it. I successfully reduced my waist size by almost 5 inches and reduced my weight from 195lbs to 165lbs. I used to be a chubby kid and the chubbiness carried on to my teenage years. I didn't realize how important my health was to me until I stood up on a scale and was surprised by what I saw. I have included a few close-ups of my face to show the significant difference that working out has created in my life.
 Click Image To Enlarge. Nabil Khan: Before & After.
My main goal was to lose weight and at the same time build muscle so that I would be at a prime weight to have a muscular and healthy body. At first I wanted to lose 25 lbs. Now I can say I have accomplished this goal by losing 30 lbs and becoming a lot more muscular than I used to be.
At first I was quite motivated by my uncle who lost a lot of weight in a short period of time. Looking at him, it sort of inspired me to get up and run a few laps on the treadmill from time to time but as soon as my 18th birthday came around I knew that it was time for me to actually go out and do something. Some people didn't think that I would be able to accomplish much but after seeing me today they are sure to say how much better I look or how much weight I have lost. At first it was not easy to get motivated as I didn't think there would be much of a change, but after seeing myself in the mirror I slowly started feeling a lot better and my motivation level was rising constantly. I was also highly motivated after seeing some of the fellow Bodybuilding.com members and their transformations. I decided that I too would want to be a winner of Transformation of the Week so that I can motivate my fellow college students who do not have as much time or money to devote to better their health and build a great physique.
 Click Image To Enlarge. I Want To Motivate Others.
I started working out officially after my college semester ended in December. My first date of training was December 20th, 2005 and 5 months later (in May) I was the new me - I lost 30lbs with very little equipment and by devoting my time to working out as much as possible.
In the beginning I trained every day for 30 minutes (since my school schedule only allowed me to do a little at a time). I used to run twice a week for 3 miles on the treadmill. I concentrated on my chest, arms and abs in the beginning and slowly moved on to incorporate my back, obliques, calves, legs and other parts.
According to most people who saw me said the biggest difference was is in my size. I used to seem very big (not in the muscular way) and now I look healthier and more muscular. I also have been told that there is a difference in my face (before my face used to look a fuller but now it looks a lot more normal and healthy). Personally I think the biggest change is in my arms and my chest. I see a lot more definition now that previously didn't exist. I feel much more confident and a lot healthier.
 Click Image To Enlarge. I Feel Much Healthier.
I did not use any supplements mainly for two reasons - they are just too expensive for me as a college student and secondly I wanted to see how my body would develop 100% naturally without the use of any supplements whatsoever. I recommend every beginner to hold off on the supplements till later on as you want to see how your body reacts and develops with a 100% natural way of exercising.
Well I still have the same equipment that I started off with and hopefully winning Transformation of the Week will help me get a little more equipment. Currently I do weights 3-4 times a week for 1 to 1.5 hours. I also run 1-2 times a week for 3 miles. I HIGHLY recommend for the fellow members to follow all the exercise routines on Bodybuilding.com because those have really helped me transform my body and have helped me lose a lot of body fat. Exercises Such As:
All the previous exercises are really good and can be found on this web site itself. I really think that if you have always thought about losing weight and gaining some muscle then you should go out there and do it. Nothing makes you feel as confident as walking out there and feeling in control because you are healthy and your body is in better shape.
As for my diet - I do recommend drinking a lot of water. I drink an entire gallon in 2 exercise sessions. I also recommend cutting down quite a bit on sodas and fast foods and junk foods such as greasy burgers, pizza, chips, etc.
My diet is quite mixed - being Indian - the traditional foods include a lot of fatty ingredients however I want everyone to know that there are still ways around it by eating healthier traditional foods by using substitutes instead of those fatty ingredients. I also recommend not eating candy - as most of the younger generation love to eat chocolates and sweets and candy bars however it's a lot better to cut that out of your diet. Also instead of frying things it's a lot healthier to bake items such as chicken breast, potatoes, etc. I also have made my portions smaller - which make me full but not too full like before.
 Click Image To Enlarge. You Can Do It!
Nabil Khan Recommend this article to a friend by e-mail here! Visitor Reviews Of This Article!
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