JustBusiness
Mouseketeer
- Joined
- Nov 5, 2009
- Messages
- 80
I figure someone might find this helpful, or inspiring, so here's my weightloss story from the beginning.
I graduated from college in 2008, and subsequently began working and going through graduate school. This left little to no time for exercise. I was previously a high school athlete, but only did moderate exercise throughout my career. The entire time in college, I was dating the same girl, from when I began as a 6' 2" 175 lb 19 y/o twig, to the point we get engaged.
We were engaged on January 5, 2010 while in Disney World. I was so excited to get home, and look at pictures, and make a photobook of our trip (even though it looks like it was across 1 day, since we were never able to take our jackets off). Looking through that book, I realized how much weight I had gained, I looked like a different person. After some moderate effort on my own, I realized I did not have the discipline to eat healthy, and exercise on my own. Not only that, but I knew someone must know what would be most effective to get me back in shape. In March, I began personal training, for 3 30 minute sessions a week. Each session focused on a specific target area (chest/back, legs, arms, repeat next week). I did little cardio, but heavy dieting (lean protein and vegetables). So here in a short list is exactly how it was explained to me:
1. Eat less quantity, and more often. (5-6 meals per day, a meal every 2-3 hours).
2. The meals should be heavy in lean protein (to feed the muscles you are building), and void of any starch (even brown rice, or whole grains, at least in the beginning stages). This is because the body burns off carbs, sugars, and grains, before burning off stored fat. (There are carbs in vegetables, but not many, so vegetables are fine, and a good source of vitamins).
3. Exercise the muscle groups as mentioned before, to the point of muscle failure (where you cannot lift the weight again, a trainer, or spotter can help with this).
4. After building muscles start using them in cardiovascular activity (these larger muscles, burn more fat, and is makes your weight loss most effective).
5. As you begin to lose weight, cheat on your diet once in a while, but don't completely lose it, soon enough you'll have enough muscles to eat what you want one meal a day.
6. Do not drink anything other than water and protein shakes. If you drink alcohol, try to limit it, stay away from beer, stick with wine, or liquor on the rocks with water (Johnny Walker Red, on the rocks, with a twist of lemon is nice, and relatively low calorie).
7. For protein shakes I suggest Isopure Zero Carb Creamy Vanilla, or Isopure Low Carb Dutch Chocolate. These are powders that are best blended, I use cold water (less calories), but it's ok to use milk if you need to.
8. For protein bars, I like Pure Protein, available at BJ's and Target.
9. Immediately following a workout get protein in your system ASAP. Liquid protein (shakes) are best, they assimilate faster than solids protein (bars/chix/fish). This also helps your muscles recover faster, and decreases soreness.
10. Water, water, water. An easy way to get rid of toxins and fats is through drinking water, and evacuating it. Take your body weight (235 lbs at the begining for me) divide by 2 ( and round up a bit) = 120 oz of water per day. (and many bathroom trips).
Following this plan for 5 months, I dropped 50 lbs. Since then I have eased up a bit, and managed to maintain that weight by 2 workouts per week (no longer personally trained, but solo), and sticking to the diet plan for all meals, but 1 per day (occasionally 2 on weekends). I hope this helps someone! I went from a 38-40" waist, down to a 32".
I graduated from college in 2008, and subsequently began working and going through graduate school. This left little to no time for exercise. I was previously a high school athlete, but only did moderate exercise throughout my career. The entire time in college, I was dating the same girl, from when I began as a 6' 2" 175 lb 19 y/o twig, to the point we get engaged.
We were engaged on January 5, 2010 while in Disney World. I was so excited to get home, and look at pictures, and make a photobook of our trip (even though it looks like it was across 1 day, since we were never able to take our jackets off). Looking through that book, I realized how much weight I had gained, I looked like a different person. After some moderate effort on my own, I realized I did not have the discipline to eat healthy, and exercise on my own. Not only that, but I knew someone must know what would be most effective to get me back in shape. In March, I began personal training, for 3 30 minute sessions a week. Each session focused on a specific target area (chest/back, legs, arms, repeat next week). I did little cardio, but heavy dieting (lean protein and vegetables). So here in a short list is exactly how it was explained to me:
1. Eat less quantity, and more often. (5-6 meals per day, a meal every 2-3 hours).
2. The meals should be heavy in lean protein (to feed the muscles you are building), and void of any starch (even brown rice, or whole grains, at least in the beginning stages). This is because the body burns off carbs, sugars, and grains, before burning off stored fat. (There are carbs in vegetables, but not many, so vegetables are fine, and a good source of vitamins).
3. Exercise the muscle groups as mentioned before, to the point of muscle failure (where you cannot lift the weight again, a trainer, or spotter can help with this).
4. After building muscles start using them in cardiovascular activity (these larger muscles, burn more fat, and is makes your weight loss most effective).
5. As you begin to lose weight, cheat on your diet once in a while, but don't completely lose it, soon enough you'll have enough muscles to eat what you want one meal a day.
6. Do not drink anything other than water and protein shakes. If you drink alcohol, try to limit it, stay away from beer, stick with wine, or liquor on the rocks with water (Johnny Walker Red, on the rocks, with a twist of lemon is nice, and relatively low calorie).
7. For protein shakes I suggest Isopure Zero Carb Creamy Vanilla, or Isopure Low Carb Dutch Chocolate. These are powders that are best blended, I use cold water (less calories), but it's ok to use milk if you need to.
8. For protein bars, I like Pure Protein, available at BJ's and Target.
9. Immediately following a workout get protein in your system ASAP. Liquid protein (shakes) are best, they assimilate faster than solids protein (bars/chix/fish). This also helps your muscles recover faster, and decreases soreness.
10. Water, water, water. An easy way to get rid of toxins and fats is through drinking water, and evacuating it. Take your body weight (235 lbs at the begining for me) divide by 2 ( and round up a bit) = 120 oz of water per day. (and many bathroom trips).
Following this plan for 5 months, I dropped 50 lbs. Since then I have eased up a bit, and managed to maintain that weight by 2 workouts per week (no longer personally trained, but solo), and sticking to the diet plan for all meals, but 1 per day (occasionally 2 on weekends). I hope this helps someone! I went from a 38-40" waist, down to a 32".
