Name: Derek
Age: 31
Family Status: Single
Occupation: Computer Industry
Hometown: Kenosha, Wisconsin
Pounds or Inches Lost: I lost 210 pounds!
Height: 5’9″
Waist: 32″
Starting Weight: 380 pounds
Current Weight: 170 pounds
Derek’s Weight Loss Story!
When did you become unhappy with your weight?
I have always been unhappy with my weight. But May of 2007 was when it hit me HARD!!
What made you decide to lose weight?
I had surgery on the bottom of both my feet and was supposed to be 4-6 weeks out of work. After my first foot healed in less then a month, I decided to move onto the other foot. 6 surgeries and 2 years later, it still wasn’t better. Then my fiancee at the time came home and basically said she couldn’t handle taking care of me anymore and was leaving. About a month later I went to my physical therapist and he weighted me at 380 and told me because I hadn’t used my left foot in over 2 years, if it twisted then I could shatter my whole leg. So he wanted me to go to a gym and start riding a bike. I got a gym membership and haven’t looked back.
What were the most important changes you made to lose weight?
I stopped eating fast food and drinking soda.
What was most challenging about losing weight?
Most times I had to stop because my foot was so bad but I would take a break then get back to it.
How long did it take you to start to see results?
A month or so. I lost like 30 pounds in the first month.
How long did it take for you to reach your current weight?
1 year.
How long have you maintained your weight loss and how do you do it?
I’m still losing. Cardio and weight training 7 days a week is the key.
How has your life changed now that you’ve lost weight?
Women look at me more then ever, which is always a plus 🙂 But I feel better have more energy and focus. All my friends ask me for advise or help if they want to lose weight or things like that.
How did ShapeFit help you reach your weight loss goals?
The ShapeFit workouts are great because I usually try to find 3 or 4 exercises to do to hit every body part. With the workouts ShapeFit.com has listed, I can go WEEKS and never do the same workout for any specific body part. More exercises you know, the better you can be. No one likes being in a rut and with all the fitness tools ShapeFit has, you can really change it up. They have great information and they even show you how to do everything!
Derek’s Weight Loss Tips!
Weight loss tip #1:
CARDIO!
Weight loss tip #2:
Eat small meals every 2-3 hours.
Weight loss tip #3:
Variety is key. Change it up every 6-8 weeks.
Weight loss tip #4:
Sleep. You need rest and energy so you can hit it hard the next day.
Weight loss tip #5:
Use your pants and other clothes to judge how you are doing. Use the scale maybe twice a month if you need to see actual numbers.
Derek’s Weight Loss Eating Plan!
Breakfast:
6 egg whites and 1 cup of oatmeal or oats.
Lunch:
1 piece of chicken and half a cup of veggies.
Dinner:
1 chicken or 1 can tuna or one fillet tilapia along with 1 cup of veggies.
Snacks or Mini Meals:
At work, I have 1 scoop of protein. Before workouts, I have 2 scoops of protein and after my workout I have 1 scoop of protein and 2 scoops of creatine. I drink 1-2 gallons of water everyday.
Derek’s Weight Loss Workouts!
Weight Training:
Monday: Legs
Tuesday: Shoulders and abs
Wednesday: Chest and triceps
Thursday: Back and biceps
Friday: Abs and cardio
Saturday: Cardio
Sunday: Rest and recover
Cardiovascular:
On Saturday, I do 2 hours of treadmill or do an hour treadmill and an hour of stair climber or bike. I like to change it up every couple of weeks.
