One of the most common health hazards of being overweight are constant back pains and aches. The excess body weight puts additional strain and pressure on the spine, thereby also increasing the chances of affecting (and altering) your posture along with a chance of developing either a herniated or bulging disc. 24-year-old Yash Mittal tells us that at his heaviest, he weighed 105 kgs and would suffer from a constant back pain. Not only that, I also couldnt sit properly because of the excess body fat that I was carrying.

To conquer all my aches and pains, I decided to lose weight by starting to play basketball and then working out in a gym. I also hired a personal trainer for the same. he adds.

But, for almost three years, I didnt see any results!"

"Yet, I was determined and didnt lose hope. After 3 years of constant disappointment, I decided to set a new goal for myself lose weight and get ripped in a years time. Looking back at this goal now, I realise that this was possibly the best move that I made. When you are trying to lose weight, initially, you don't really know what you are doing, even if you are following your trainer's commandments. The results only come to you when you want them to come and actively prepare for them to come as well. So, to prepare for mine, I devised the below weight loss plan," he says.

After failing to lose weight for 3 years, I was finally able to trim from 105 kgs to 90 kgs by motivating myself via watching motivational workout videos the kind that leave you with goosebumps and also help you develop the right frame of mind to workout eating right and constantly upgrading my workout routines to achieve maximum results. This is also the secret of building healthy muscles." How? The below weight loss exercise routine will help you understand.

Every day, Id start by running on the treadmill for 10 minutes, followed by stretching the body part (arms, legs, etc) I was going to work on that day. I only focussed on one body part, a day, and would indulge in 6-7 exercises (with 4 sets of each exercise) dedicated to it.

Post this routine, Id do 2 exercises focussed on abs/sides (alternatively) and then end the session with 30 minutes of cardio on the treadmill, cycle and cross trainer.

QUICK READ: The best cardio machine for every type of workout

While following this plan, I learnt that to build your body, you need to change your workout routines after every 3 months because if you don't then your body gets habituated to them and after a while it stops affecting you until you start lifting heavier. So, it is always better to change your workout after a period of 3 months.

Yash explains that your diet is not only the most important thing to get right but it is also the toughest. To lose weight, he started following the below three-meal plan via which he ate the heaviest meal of the day in the morning and lighter ones later in the day.

Breakfast: Protein shake + cereal with a lot of milk

Lunch/Dinner: Rice and curry with an egg roll or Subway-style sandwich

Post meals: Salads, fruits or protein shakes

For me weight is just a number. My motto is to be lean with strong bones.

First things first: Eat clean! The saying ABS are made in the KITCHEN is true. Also, don't get into steroids and start asking when am I going to get muscles or get lean. Good things take time. This is something that I have learnt from a personal experience, I also used to ask this all the time and in return my trainer asked me to start taking steroids. Dont do that!

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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How to lose weight & build muscles like this guy who transformed his body to get rid of a constant back pain - GQ India - What a man's got to do