Name: Jeff
Age: 32
Family Status: Married
Occupation: Information Technology
Hometown: St. Michael, Minnesota
Pounds or Inches Lost: I lost 45 pounds!
Height: 6’1″
Waist: 32″
Starting Weight: 215 pounds
Current Weight: 170 pounds
Jeff’s Weight Loss Story!
When did you become unhappy with your weight?
When I noticed myself getting tired playing sports and playing with my kids.
What made you decide to lose weight?
When I saw a picture of myself in a swimming suit and realized how overweight I had become.
What were the most important changes you made to lose weight?
I exercised, stopped drinking as much alcohol and paid attention to what I ate.
What was most challenging about losing weight?
Eating right. I still cheat more than I should.
How long did it take you to start to see results?
About 2 weeks.
How long did it take for you to reach your current weight?
About 4 months.
How long have you maintained your weight loss and how do you do it?
I have kept the weight off for about 8 months now. I lift about 3-5 days a week and do cardio about 2-3 days a week.
How has your life changed now that you’ve lost weight?
I just have more energy, higher self-esteem and I’m much happier.
How did ShapeFit help you reach your weight loss goals?
ShapeFit helped me learn basically everything I needed to know since I couldn’t afford a trainer. I knew nothing about exercise or diet when I started. I didn’t know how to eat right, I didn’t how important lifting weights was. I was just doing cardio for a while and then I found ShapeFit.com and it helped me learn when and how to lift properly, how to eat properly and the most effective ways to do things. ShapeFit is filled with very useful information.
Jeff’s Weight Loss Tips!
Weight loss tip #1:
Lift weights!
Weight loss tip #2:
Cardio.
Weight loss tip #3:
Eat properly.
Weight loss tip #4:
Track your food intake.
Weight loss tip #5:
Have a cheat day.
Jeff’s Weight Loss Eating Plan!
Breakfast:
4-6 egg whites, fat-free Kraft single, 1 packet of oatmeal with flaxseed or peanut butter and toast.
Lunch:
4 or 8 ounces of chicken breast or salmon, broccoli or green beans, sweet potato or brown rice.
Dinner:
4 or 8 ounces chicken breast or salmon with any of the following: salad, broccoli, green beans, mixed veggies.
Snacks or Mini Meals:
Protein powder, fat-free cottage cheese, almonds, peanuts, canned chicken in water, various fruits and veggies, natural peanut butter.
Jeff’s Weight Loss Workouts!
Weight Training:
I switch between circuit training 3 days a week and lifting heavy 5 days a week:
- Monday: Chest
- Tuesday: Back
- Wednesday: Legs
- Thursday: Shoulders
- Friday: Arms
Cardiovascular:
At first I did cardio 5-6 days a week. I would switch between treadmill, elliptical, stationary bike and jumping rope. Now I do cardio about 2-3 days a week and it’s all HIIT for 20-30 minutes. HIIT is where I spend 30 seconds at a steady pace and then 30 seconds to 1 minute as hard as I can go.
