Name: Ben
Age: 35
Family Status: Married
Occupation: Sr. Account Manager
Location: Grand Haven, Michigan
Height: 6’0″
Waist: 34″
Starting Weight: 290 pounds
Current Weight: 208 pounds
Pounds or Inches Lost: I have lost 82 pounds, 56 inches and 20% body fat (from 36% to 16%)!
Ben’s Weight Loss Story!
When did you become unhappy with your weight?
I became unhappy with my weight about 7 years ago but it took several years for me to finally get started to change my health.
What made you decide to lose weight?
My wife signed me up for a weight loss challenge and paid for it. She knew I wouldn’t let spent money go to waste. The program was extremely simple and combined HIIT training (High Intensity Interval Training) with an easy to follow nutrition plan and it worked.
What were the most important changes you made to lose weight?
My nutrition. It’s like they say, “Workouts are easy, the real battle is in the kitchen.” Learning to change my relationship with food has been critical. Food is now just fuel for my body. It’s no longer a form of entertainment or a way to abate.
What was most challenging about losing weight?
Having patience. It took me over 10 years to get to my “before” point. Like I’m sure a lot of people experience, I wanted to see results instantly. I wanted to work for 30 days and look like a celebrity on the cover of a magazine. Having the patience and work ethic to simply apply the principles over time and be patient for results was my biggest challenge.
How long did it take you to start to see results?
I saw very noticeable results in my face after 4 weeks. After another 6 weeks it really started to show in my stomach. At the 6 months mark is where my physique started to really change and look athletic.
How long did it take for you to reach your current weight?
9 months.
How long have you maintained your weight loss and how do you do it?
I am still currently trying to lose another 18 pounds. I maintain by continuing to eat clean and workout 5 times a week.
What keeps you motivated to continue your weight loss success?
Being an example to others and being an excuse remover.
How has your life changed now that you’ve lost weight?
I feel so much more confident. I have the energy and stamina to do things I didn’t before. The other day I logged over 22,000 steps raking my yard for 4 hours. A year ago I would have been laid up for a few days after doing that and I didn’t even break a sweat!
Do you have any advice for others who are trying to lose weight?
Make sure you have a good support system. Having a support system for accountability and encouragement is key.
How did ShapeFit help you reach your weight loss goals?
ShapeFit’s weight loss stories are extremely motivational.
Ben’s Weight Loss Tips!
Weight loss tip #1:
Chicken is power food.
Weight loss tip #2:
Never sacrifice form for speed or weight.
Weight loss tip #3:
Learn to breathe during the eccentric part of an exercise.
Weight loss tip #4:
Set realistic goals.
Weight loss tip #5:
Work with someone who can push you further than you push yourself.
Ben’s Weight Loss Eating Plan!
Breakfast:
4 egg whites, 1 whole egg, 1 slice of cheese, 2 slices of chicken sausage (42 grams of protein, 14 grams of fat).
Lunch:
5 ounces of chicken breast, 1/2 cup of cottage cheese, 1 ounce of unsalted cashews, 2 servings of steamed asparagus, 2 pickles.
Dinner:
Same as lunch. 5 ounces of chicken breast, 1/2 cup of cottage cheese, 1 ounce of unsalted cashews, 2 servings of steamed asparagus, 2 pickles.
Snacks or Mini Meals:
2 protein shakes a day. I use Cellucor protein powder (Molten Chocolate or Mint Chocolate Chip).
Nutritional Supplements:
Cellucor Super HD, GNC Total Lean CLA supplement.
Ben’s Weight Loss Workouts!
Weight Training:
- Day 1: Chest and Triceps
- Day 2: Biceps and Back
- Day 3: Shoulders and Traps
- Day 4: Arms
- Day 5: Legs
- Day 6: Rest
- Day 7: Rest
Cardiovascular:
I like doing HIIT cardio with either traditional training or Tabata workouts.
