Transformation: Jyoti Ganju (How I Lost 30 Kgs)

How I lost 30 Kgs

Jyoti comes from a long line of obese moms. She was part of the club until fitness and healthy living open her eyes. See what she looks like 30 Kgs lighter!

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Vital Stats 

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Name:
Jyoti Ganju

Location:
New South Wales, Australia

Attributes

Before

After

Age

33

34

Weight

90 kgs

61 kgs

Why I decided to Transform my body

I gained a lot of weight after having a baby. Everybody -my Family, my Friends used to say that I can’t get my figure back. It was really demotivating.

Jyoti Transformation, How I lost 30 kgsMy heart lifted and my mind started to grasp the fact that my fate had yet to be sealed and that I could make a difference. I had confidence and faith in myself. I never gave up even though i have to take care of my house, family and specially the little kid. I never gave up though it took good time to control myself. It was clear in mind that slowly and steadily I can win upon the situation. Not only I did get my body back but I am feeling healthy and fit and can contribute much towards my family and yeah myself too …

FitnessRockers TransformationsHow I Accomplished My Goals (How I lost 30 kgs)

Clean eating, regular exercise, self control and discipline it all worked like wonders!!!!

Dieting requires the most change and discipline. I reduced my sweets and junk food intake and went to gym at least 4-5 times a week.

Jyoti Transformation, How I lost 30 kgs

I’ve come to live by the three D’s: Diligence, Discipline, and Determination.

I started this journey with little patience. Quitting was never an option. I wanted to inspire other moms and show them that having kids doesn’t mean your own fitness goals disappear. Sure, there were long nights awake with the babies, long days with kid, husband, home, and a part-time job. When things got overwhelming, I took an extra rest day and refocused my thoughts.

I find my motivation from my faith and my family. My faith helps me to find balance and strength, and my family inspires me to keep pushing harder. I’ve come to live by the three D’s: Diligence, Discipline, and Determination. 

Diet Plan that guided my Transformation

4 egg whites,
1/2 cup Oatmeals
Honey
Spinach salad with a splash of vinegar,
Salmon 4 oz
100g Natural Yogurt

1 small handful mixed Berries
4 Wheat Biscuits
2 tbsp natural Peanut Butter OR handful roasted Mixed Nuts

OR on weight days

1 cup of Rice/Pasta with homemade Tomatoes, Onion, Chili, Garlic
4 Wheat Biscuits
2 tbsp natural Peanut Butter

3 Eggs and an Orange OR
Combination of Almonds and Walnut OR
Black Chickpea’s (Black chana) sprout OR
1 bowl chopped cabbage OR
4 Slices of Brown bread with peanut butter
2 Phulka/Roti (without oil & ghee) ,
½ Cup Vegetables curry,
1 Cup Dal,
1 Bowl Salad.

OR

1 Cup Cooked Brown Rice
1 Cup Vegetables curry,
1 Cup Dal
1 Bowl Salad

Oats with Skimmed milk
3 Egg whites and any fruit juice
 

Training/Exercises That Kept me On Track

Exercise Name

Duration

Reps

Sets

Remarks

Rope Jumping

1 mins

 3 

Squats

 

15 – 80

3

 

One Legged Box Squats

 

15 – 18

3

 

Glute Bridge

 

to failure

3

 

Leg Press

 

15 – 18

3

 

Cardio (running, cycling etc.)

20 – 25 mins

   

Exercise Name

Duration

Reps

Sets

Remarks

Rope Jumping

1 min

 3 

Upright Barbell Row

 

18 – 20

3

 

Pec deck fly

 

18 – 20

3

 

Crunches

 

25

3

 

Triceps Push Down

 20 – 22 

Reverse Crunch

 

25

3

 

Planks

1 Min 3 

Cardio (running, cycling etc.)

20 – 25 Mins

   

 

Rest

Exercise Name

Duration

Reps

Sets

Remarks

Rope Jumping

4 mins

 3 

Walking Lunges with dumbbells

 

8 – 10

3

 

Box Jump

 

8 – 10

3

 

Jump Squats

 

12 – 15

3

 

Alternate Side Squats

10 mins

   

StairMaster

 10 – 15 Mins   

Cardio (running, cycling etc.)

20 -25 Mins

   

Exercise Name

Duration

Reps

Sets

Remarks

Rope Jumping

1 Min

 3 

Preacher Curls

 

18 – 20

3

 

Exercise Ball Crunch

 

25 

3

 

Burpees

 

10

3

 

Sitted Rows

 18  -203 

Incline Dumbbell Curl

 

18 – 20

3

 

Mountain Climbers

40 – 60 Secs 

3

 

Cardio (running, cycling etc.)

35 – 45 Mins

   

 

Rest

 

Light activity like yoga, walk, light jog


What Aspect Challenged Me The Most

I think the most challenging aspect was dieting. I loved being in the gym, but changing my eating habits was difficult. My diet was fairly flexible, but being around people who were eating cake, pizza, and chocolates was always tough.

I took it a day at a time and looked at each day as a new opportunity to succeed! The key to success is to just keep going, as this will ensure you eventually get to the finish line.

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“THE KEY TO SUCCESS IS TO JUST KEEP GOING, AS THIS WILL ENSURE YOU EVENTUALLY GET TO THE FINISH LINE.”

Not only I got my figure back but also I am feeling healthy and fit and can contribute more towards my family and yeah myself too …Seriously, you can do anything that you put your mind in to!

How I feel or what I achieved after transformation

Not only I got my figure back but also I am feeling healthy, confident, fit and can also contribute more towards my family and yeah myself too …Seriously, you can do anything that you put your mind in to!

Suggestions For Aspiring Transformers

Don’t wait until Monday; start now, find a good trainer, spend money on yourself. You are worth it. Tell everyone what you’re doing and be accountable to anyone who will listen.


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  • Abhishek

    Awesome tips Jyoti, I hope this will work like wonders for me too at 95kgs !! Inspirational