Me: 29 male
Starting weight: 181
Height: 5'4"
Current weight: 161
So about 3 months ago I started my journey to a healthier me. I am turning 30 soon and I wanted to change things up drastically. Like last winter a pair of sweat pants I had ripped... I wanted to wear nice clothes again. I used to wear gym shorts to work everyday, I was lucky enough to be allowed too but I would like to have some variety, than v-neck t shirts and gym shots. Anything other than a v-neck I was feeling like i was being choked out. So I hired a personal trainer and a nutritionist. Also I weight my self once a week usually on Sunday mornings after I wake up. With the trainer she tracks body fat percentage and I am down about 6%, started at 28%, I am looking to get further down. A month before I started training I had a custom made suit for a bunch of weddings I was going to and I recently tried it on and it was big, made me happy that I will have to get it tailored. I am very grateful for all of my friends, they have been super supportive through the entire process and very encouraging. Like one night it was someones birthday at a brewery and there was peanut butter m&ms and those are my favorite and I limited my self to 1 an hour, only had 4 that night.
Food: With the nutritionist she didn't put me on a diet but a healthier way of eating. She wanted to make sure the new way of eating was going to last a long time, every session asked me if it felt like a diet and wanted to make sure it did not. She wanted me to achieve eating healthy 80% of the time. So the new ways of eating consisted of having some whole grain and about 2 cups of veggies and a protein in a meal, be it egg, chicken, turkey or fish. Also limited my red meat intake to once a week, usually it ended up being bacon on a breakfast sandwich on the weekend. Like i used to get italian subs and meatball subs a couple of times a week. I started to cook more and more, luckily the grocery store I go to has the pre-cut veggie packs make it so easy to throw in a skillet with olive oil. Cooking is surprisingly not that hard. She also taught me about the new nutrition labels and how to read them. One of the things I had to do was take pictures of every meal and she would comment on them and let me know how I was doing. I was able to only have pizza once in 3 months (its a ritual before a hockey game), even though I live near probably at least 25 pizza joints within a 1 mile radius. Also I didn't mind replacing sub/white bread for whole wheat in sandwiches. Switched out mayo for mustard as the condiment of choice. Stopped hoarding candy in my desk.
Training: With the personal trainer, we do training 2 times a week. This happens at a very boutique gym, like only 3 people are allowed to be in there at a time, but I go at off hours like 4pm and its only me and the trainer for an hour each session. For me having a personal trainer has been amazing, she has me on a strength training program with progressive overload. Every time we meet we are upping the weight or the reps. Constantly switching things up and learning so many new exercises or harder modifications to ones we did, also each session is harder than the last. Still to this day a day after a session usually some muscle group is sore, I kinda like when I feel that, let's me know mentally it was a good session. Even if the soreness lasts when I start working out again I don't feel it. She also gives me homework to do at my regular gym. So on the weekends i go to the regular gym and do a minimum of 60 mins of cardio, it usually ends up going over because I like to see even numbers be it number of floors climbed or miles run. I at least do 30 mins on the step master, then switch to the treadmill and do a combo of jogging and running. One of the assignments was to find a fast pace you could go at for a long time then up the speed to a run for 30 seconds then move back down to that pace for 30 and repeat. Another time was every 2 mins increase the elevation on the treadmill until you hit the limit then go back down to 0. Plus having a trainer they help correct your form, know when your body is tired even though you want to push through to help combat potential injury, and she is constantly making sure i don't feel anything in my lower back. I have found an amazing trainer, yes it is very expensive for a good trainer (i live in a city) but for me it's so worth it. Also a rock climbing gym is opening up near me with full equipment that is new so I will cancel my regular gym and switch, also rock climbing is a great body weight exercise. I just re upped with the personal trainer for another set of sessions. Her goal for me is to be able to do an unassisted pull up. Also another homework assignment is to get a minimum of 12k steps a day, for me its not that hard when you live a a walk able city and don't own a car and walk to work everyday. Another thing with out a personal trainer I would have never attempted to dead lift, double kettle bell clean or kettle bell swings. The time flies by too, its crazy, when there is laughter time fly's by. Also finally understand the value of proper underwear that doesn't ride up during the time in the gym.
I'm pretty sure the strength training along with eating cleaner and healthy has allowed me to consistently drop pounds week over week. I am defiantly going to continue with the personal trainer for the for see able future.
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from loseit - Lose the Fat http://bit.ly/2QUZUgD
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