Entrepreneur and content creator Encore Wariko is the very inspiration behind the fitness revolution. In an Instagram post, he revealed his diet and fitness routine that helped him achieve 13% body fat at age 45. “No steroids, no shortcuts and no AI,” he wrote in the post. For asymmetry, body fat usually increases as you age, even if your overall weight remains stable. This change is primarily driven by biological changes in how your body handles energy and muscle mass. As you age, you lose muscle mass, and fat often moves from just under the skin (subcutaneous fat) to deep inside the abdomen, around the internal organs, known as visceral fat.
Excess visceral fat is metabolically active and is associated with a higher risk of type 2 diabetes and heart disease. This makes losing weight even harder as you age. In men, a gradual decline in testosterone, starting around age 40, reduces the body’s effectiveness in building muscle and regulating fat distribution.
“The 3T formula brought me here,” he said.
Formula of T3:
T1 – Tracking
“The only way to lose fat is through a calorie deficit (consume fewer calories than you burn),” he wrote.
A calorie deficit occurs when you consistently consume fewer calories than you burn. When this energy gap exists, your body is forced to use stored body fat to support vital functions. This is usually achieved by reducing daily food intake and increasing physical activity, or ideally, a combination of both. For most people, a modest reduction of 300 to 500 calories per day is considered a healthy and sustainable way to lose 0.5 kg per week without risking significant muscle loss or metabolic slowdown.
He also shared his complete diet plan:
- 9:30 am – 1 tablespoon protein, creatine, 1 walnut, 4 almonds, 4 cashews, 5-6 raisins
- 11 o’clock – 200 grams of cheese/tofu/tempeh, or dal chella and sometimes eggs.
- 1 p.m – fruit
- 4 p.m – 2 rotis (wheat/corn/soybean) + vegetable + dal + low fat yogurt
- 6:30 p.m – 1 tablespoon of lamb protein with fat
Wariko said: “I didn’t cut out chawl bhachar (my favorite!). Had metai most of the time. Because it’s not a one-time change. It’s for life. The goal wasn’t perfect. It was to achieve a 2-week reduction.”
T2 – Train
While cardio is good for heart health, strength training is the most effective tool for long-term fat loss in adults because it raises your resting metabolic rate. One should focus on exercises that use multiple constructs, such as sit-ups or inverted planks, to engage multiple muscle groups at the same time.
Varico exercises:
- Tennis – 6 days a week, 1 hour (cardio scheduled)
- Weights – 6 days a week, 45 minutes
- Daily: 2 exercises x 3 body parts = 6 exercises
- 10-12 repetitions
- 3 sets
T3 – Transformation
“I tracked my daily weight and weekly measurements to document progress. Sent photos to my trainer for accountability.”
He added: “Mostly ate the same food. Irony works. I was in the best shape of my life.”
“And we fast-tracked my transformation before I went on long vacation! The best investment you’ll ever make is the body you wake up to every day!” He concluded.
Reducing body fat not only helps with weight loss, but also reduces the risk of chronic, age-related diseases and helps maintain physical independence. Therefore, losing excess body fat while gaining muscle mass improves quality of life and slows biological markers of aging.
Disclaimer: This content provides general information only, including advice. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not take responsibility for this information.
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