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Weight Loss Success Stories - Mark
Lost Weight By Diet & Exercise
First Name: Mark
Age: 45
Family status: Married
Occupation: Pastor
Hometown: Pensacola, FL
Pounds or
inches lost: I lost 35 pounds! My waist went from 36 to 33 inches!
Starting
Weight: 210 pounds
Current Weight: 175 pounds
Mark's
Weight Loss Story!
When did you become unhappy with your weight?
It all started
when I found out I was a diabetic. The doctors wanted to put me on meds but I
found out that exercise and eating right could control it.
What made you decide to lose weight? I found out
I was a diabetic.
What were the most important changes you made to lose weight?
Joined a gym.
What was most challenging about losing weight? A
complete lifestyle change in my eating habits.
How long did it take you to start to see results? In
about 3 weeks.
How long did it take for you to reach your current weight?
7 months.
How long have you maintained your weight loss and how do you do it?
I have been maintaining between 175 and 180 for the past two months. I workout
6 days a week and continue to eat the proper foods.
How has your life changed now that you've lost weight?
A resounding yes!
How did ShapeFit help you reach your weight loss goals? I
would put into practice ShapeFit's exercise
guides database. Both weight lifting and cardio!
Mark's
Weight Loss Tips!
Weight loss tip #1:
Eat healthy foods.
Weight loss tip #2: Stay away from deep fried foods.
Weight loss tip #3: Drink lots and lots of water.
Weight loss tip #4: Do a lot of cardio.
Weight loss tip #5: Don't do late night snacks that are
high in carbs.
Mark's
Weight Loss Eating Plan!
Breakfast:
Bowl of oatmeal with cinnamon. One piece of
whole grain bread (plain). Sometimes a fruit.
Lunch: Turkey or Chicken sandwich. Salad with different
vegetables. Cottage Cheese.
Dinner: Chicken: baked or grilled. Salad. A vegetable.
Or a whole wheat pasta.
Snacks or Mini Meals: Apple with natural peanut butter.
Cottage Cheese. One piece of whole wheat bread. Nuts. Pumpkin Seeds.
Mark's
Weight Loss Workouts!
Weight Training:
1. Bench Press 2. EZ curl bar for biceps
3. Triceps Extensions 4. Rows 5. Lat Pulldowns 6. Lunges
Cardiovascular: Run 2 miles. Elliptical machine for 10
min. Row machine for 5 min. Stationary Bike for 10 min.
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