3 steps to lose weight fast
My intentions to lose weight were motivated by an overwhelming feeling of self-displeasure, poor sleep habits, and inattention to detail at work.
The end of 2007 was one of the hardest periods of my life. My eleven year relationship had recently ended. To balance feelings of regret, discontent, and general uncertainty, I decided to set a weight loss goal to focus my energies on something positive. At that point I tipped the scale at 222.8 pounds. I set a personal weight loss goal: get to 190 pounds in 5 months.
STEP 1 – Find the right diet
My first step was to research diet plans that would break down meal plans for breakfast, lunch, and dinner in detail. I find it easier to follow a plan that is presented in concrete. I decided to follow a diet plan that would consist of the following high protein, low fat meals:
BREAKFAST
* 4-6 egg whites with 2 whole eggs
* 1 serving of Cream of Wheat cereal
* 1 banana
525 calories, 38g protein, 59g carbs, 15g fat
LUNCH
* 6-9 oz. extra lean ground beef
* 2 cups of pasta
* 3/4 cup broccoli
700 calories, 60g protein, 83g carbs, 13g fat
DINNER
* 1 chicken breast (7-9 oz.)
* 1mm
* 1 cup of peas, corn and carrots
603 calories, 69g protein, 61g carbs, 7g fat
PRE-WORKOUT SNACK (One hour before training)
* 1 cup fat-free cottage cheese
* 4 rye toasts with 2 tbsp. grape jam
532 calories, 35g protein, 89g carbs, 4g fat
POST-WORKOUT SNACK (not shown)
* Whey protein shake (two scoops mixed with water)
* 1 cup of rice with 4 tbsp. grapes
549 calories, 45g protein, 91g carbs, 2g fat
SNACK AT ANY TIME
Turkey sandwich with:
* 2 slices of whole wheat bread
* 2-3 slices of fat-free cheese
* 3-4 slices of deli turkey breast
* Mustard and fat-free mayonnaise
316 calories, 36g protein, 34g carbs, 4g fat
I now had the perfect diet and a step-by-step eating plan to follow for every meal. Before this, she ate almost anything she wanted, at any time of the day. About 60% of my diet would include fast food (Wendy’s, McDonalds, Taco Bell, etc…). The other 40% ate at home and at restaurants (Old Chicago’s, On the Border, Olive Garden, etc.) and lots of candy from Josh’s candy drawer at work.
STEP 2 – How to get to the gym
I grew up in a very athletic household and was in good shape through the end of high school. But life took over and I found that those days of being physically fit were all but dissolved. Now I had a beer belly and my body felt smooth.
In order to have a chance of reaching my goals, I needed to focus on going to the gym every day. I bought a gym membership and followed a 7 day workout routine exercising each muscle group (arms, back, legs, chest) only twice a week max. This reduced the risk of overtraining.
STEP 3 – Stick to the routine
My intentions going into this workout routine were to reduce body fat content, increase cardio, and not bulk up too much.
This is what I did:
Sunday: Chest, upper body, cardio (bench press, pull-ups, rowing machine, lateral dip, forearm extension, recumbent bike 30 minutes)
Monday: Arms, dumbbell back (All dumbbells)
Tuesday: Chest, upper body, cardio (bench press, pull-ups, rowing machine, lateral dip, forearm extension, recumbent bike 30 minutes)
Wednesday: Crunches (crunches, hanging leg raises, incline bench leg raises, torso twists)
Thursday: Legs (5 min recumbent bike warm up, leg extensions, squats, leg press machine, hamstring extension)
Friday: Arms, dumbbell back (All dumbbells)
Saturday: Crunches (crunches, hanging leg raises, incline bench leg raises, torso twists)
Results
I continued with this routine from January 1 to May 1 and the results speak for themselves. On May 1 he weighed 176.5 pounds. A total weight loss of 46.3 pounds in 5 months!
Satisfaction
The first three weeks my whole body ached from head to toe. After the initial adjustment process, I quickly adjusted and felt like my day was not complete if I broke the diet routine or missed a day at the gym. In general, the diet and weight lifting routine got easier over time.
I am very happy with this routine and now feel like I know the proper nutrition, training, and focus needed to achieve my fitness goals!