Aadil Baig, a 41-year-old support services manager in London, had already succeeded with weight loss once before. But after sudden, debilitating hip pain began in 2018, his routine unraveled. Following unsuccessful major hip surgery in February 2020, he was also dealing with degenerative disc disease, long-term gastric issues, a ligament problem, and a ruptured plantar fascia, all of which left him with low energy and a difficult mental outlook.
According to the report, that period also brought a complete breakdown in his eating habits. He stopped paying attention to portions, ordered high-calorie meals throughout the day, snacked constantly, and lost the structure that had once helped him slim down. After previously dropping around 70 pounds in seven months with Ultimate Performance, he regained it all within about a year and felt deeply discouraged by the reversal.
Building a Plan Around Structure
Baig said his doctor was clear that losing weight could ease pressure on his hip, and once he felt ready to try again, he returned to Ultimate Performance and worked with trainer Dan. He started at 260 pounds and was classified as severely obese, with more than 91 pounds of body fat. This time, the focus was not on motivation alone but on a repeatable system built around training, nutrition, and routine.
Instead of relying mainly on cardio, he trained with high-intensity resistance sessions three times a week, on Mondays, Wednesdays, and Fridays. Because of his hip and back issues, every workout had to be adjusted carefully. Exercises such as hack squats and deadlifts were especially tough, but he said the bigger lesson was learning to push through discomfort that was not actual pain. On the food side, he moved to a high-protein approach centered on lean chicken, prawns, rice, and vegetables, while keeping a calorie deficit and limiting carbs and fats. His daily eating became repetitive, with protein shakes and simple meals, but he found the consistency effective.
Baig said accountability made the difference. Having Dan track his progress, review his food, and expect him to show up helped him stay on course even on mornings when he felt tired, sore, hungry, or stressed. For him, the biggest takeaway was that progress came from following the plan steadily, not from waiting to feel motivated.
Source: menshealth.com
