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Weight Loss Success Stories - Michael Spencer Lost Weight By
Diet & Exercise
First Name: Michael
Age: 23
Family Status: Single
Occupation: Student
Hometown: Rockingham (Western Australia)
Pounds or Inches Lost: 119 pounds lost so far! Went from
a 46 inch waist to a 34!
Height: 5'10"
Waist: 34"
Starting Weight: 309 pounds
Current Weight: 190 pounds
       
Michael's Weight Loss Story!
When did you become unhappy with your weight?
During my final year of high school I suffered a number of ankle
injuries and as a result started gaining weight.
What made you decide to lose weight?
A couple of years ago I had a medical for a job position and
found out I had extremely high blood pressure and something had
to be done as I didn't want to go on medication.
What were the most important changes you made to lose weight?
Nutrition, exercise (strength and cardio) and rest.
What was most challenging about losing weight?
Having to overcome the weird looks people give you and the talking
behind your back about eating all the time and the foods that
are eaten.
How long did it take you to start to see results?
About 2 months.
How long did it take for you to reach your current weight?
About 2 years in total.
How long have you maintained your weight loss and how do you do
it?
I'm still in the process. I want to lose another 6kg (13 lbs).
How has your life changed now that you've lost weight?
I'm a lot more organized with every aspect of my life including
my studies and have gained a lot of my confidence and self respect
back that I lost many years ago.
How did ShapeFit help you reach your weight loss goals?
ShapeFit.com offered a lot of motivation through reading success
stories as well as a large database of very useful information
regarding health and nutrition. ShapeFit has a wealth of information
readily available to anyone trying to improve their health and
lifestyle and was one in many tools I used to help reach my goals.
Michael's Weight Loss Tips!
 
Weight loss tip #1:
Eat 6 small, well proportioned meals every day.
Weight loss tip #2:
Drink plenty of water. About 4-6 liters every day.
Weight loss tip #3:
Get at least 8 hours of rest a night.
Weight loss tip #4:
Plan your meals and cook the night before.
Weight loss tip #5:
Learn, learn and learn!
Michael's Weight Loss Eating Plan!
 
Breakfast:
Oats, yogurt, whey, flax seed oil and fruit.
Lunch:
Whole egg, egg whites, wholemeal bread and fruit.
Dinner:
Vegetables, sweet potato, chicken breast (or tuna or kangaroo)
and mixed nuts.
Snacks or Mini Meals:
Whey, oats, flax seed oil and dried fruit.
Michael's Weight Loss Workouts!
Weight Training:
Monday: chest
Tuesday: back
Wednesday: triceps & abs
Thursday: biceps & forearms
Friday: shoulders
Saturday: legs & abs
Cardiovascular:
30-60 minute run EVERY morning and 1 hour of other cardio during
the afternoon at least 3 times a week (Footy, jogging, walking,
bike ride, etc).
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