Name: Antonio
Age: 34
Family Status: Married
Occupation: Recruiter
Hometown: Wesley Chapel, Florida
Pounds or Inches Lost: I lost 92 pounds and 11 inches from my waist (size 44 to 33)
Height: 6’0″
Waist: 33″
Starting Weight: 277 pounds
Current Weight: 185 pounds
Antonio’s Weight Loss Story!
When did you become unhappy with your weight?
Most of adult life from age 20 on.
What made you decide to lose weight?
The need to take control of my body and mind and getting in shape for my family.
What were the most important changes you made to lose weight?
Nutrition and exercise are the key. I didn’t try any fad diet or technique. Simply tracked everything I consumed daily and ensured that I engaged in a well-rounded exercise plan that incorporated weight training with cardio.
What was most challenging about losing weight?
Having the confidence in myself that I would succeed. Many times I’ve tried to lose weight and failed/gave up.
How long did it take you to start to see results?
Just over a month from beginning the activity and nutrition change.
How long did it take for you to reach your current weight?
Approximately 6 months.
How long have you maintained your weight loss and how do you do it?
Approximately 1.5 years since achieving goal weight and I have maintained that weight.
How has your life changed now that you’ve lost weight?
I’m more confident in myself, better self-esteem, ability to engage in activities that I love, playing sports and just overall being active.
How did ShapeFit help you reach your weight loss goals?
ShapeFit.com provided me with a comprehensive resource that allowed me to focus on nutrition and exercise and assist in my weight loss success! ShapeFit’s forums and resources for weight training programs and exercises were extremely beneficial. The website served as a great one-stop resource for all of my fitness needs.
Antonio’s Weight Loss Tips!
Weight loss tip #1:
Commit to it and don’t give up on yourself even if you have one bad day.
Weight loss tip #2:
Every day, do something active.
Weight loss tip #3:
Reduce portion size of meals and eat more frequently.
Weight loss tip #4:
Cook your own food – don’t eat out as much.
Weight loss tip #5:
Have fun! If you don’t enjoy what you’re doing you won’t stick with it so find something you like and incorporate it into your exercise program.
Antonio’s Weight Loss Eating Plan!
Breakfast:
Bowl Shredded Wheat or Grape Nuts/Flakes with blueberries or banana and skim milk or 2 eggs, cheese and veggie omelet on English muffin.
Lunch:
Salad and protein (chicken, tuna, turkey) with apple or pear and carrots.
Dinner:
For protein I have grilled chicken, turkey burger, or fish (salmon, grouper) with a baked potato (sweet) and veggies (green beans, corn, peas, etc).
Snacks or Mini Meals:
Yogurt, snack bar (South Beach), handful of almonds and raisins.
Antonio’s Weight Loss Workouts!
Weight Training:
3 days per week. Mon/Wed/Fri: Full body circuit with 2 days low reps (heavy weights) and 1 day with high reps (lighter weights).
Cardiovascular:
2 days per week. Tue/Thur: Interval running with 2 minutes maximum running, 1 minute walk, 2 minutes maximum running, etc (for total of 45 minutes). On weekends, I walk a lot (5+ miles each day).
