Name: John
Age: 20
Family Status: Single
Occupation: Student
Hometown: New York
Pounds or Inches Lost: I lost 28 pounds!
Height: 5’10”
Waist: 32″
Starting Weight: 190 pounds
Current Weight: 162 pounds
John’s Weight Loss Story!
When did you become unhappy with your weight?
I took some pictures at the beach last year. After I went home and saw them on my computer I decided I needed to make some major changes.
What made you decide to lose weight?
Just wanted to feel more confident about myself and have overall tranquility.
What were the most important changes you made to lose weight?
I did a lot of research and used the information I gained to create a meal plan and exercise plan that would be effective for me.
What was most challenging about losing weight?
Controlling my appetite was the hardest for me. I would find myself cringing for sweets late at night.
How long did it take you to start to see results?
I started seeing results after the first week. It really motivated me to keep pushing myself.
How long did it take for you to reach your current weight?
I’d say its been about five months since I really started implementing a healthy dose of exercise and dieting to my lifestyle.
How long have you maintained your weight loss and how do you do it?
I’ve been losing weight every week since I started exercising and dieting.
How has your life changed now that you’ve lost weight?
Now that I’m in great shape I feel much better about myself. I find that I am more confident with women and have a positive outlook on life. I’m always energized and ready to face the day. I was always tired and a lot more moody when I was overweight. I still want to get fitter and I know that I can do it if I stay focused!
How did ShapeFit help you reach your weight loss goals?
ShapeFit as a whole helped me a lot in my quest to gain the knowledge that I needed in order to get where I am today.
John’s Weight Loss Tips!
Weight loss tip #1:
Drink plenty of water on a daily basis.
Weight loss tip #2:
Small meals, five times a day.
Weight loss tip #3:
What you eat is more important that how hard you exercise.
Weight loss tip #4:
Include a protein source with every meal.
Weight loss tip #5:
Make sure to control the portions of your meals.
John’s Weight Loss Eating Plan!
Breakfast:
Bowl of Cheerios with a banana sliced in small pieces. Fat free milk.
Lunch:
Chicken salad with wheat pita bread. 8 ounce bottle of water.
Dinner:
Brown rice, beans and broiled chicken.
Snacks or Mini Meals:
Lots of fruits (strawberry, apple, banana, orange, etc.). Celery with peanut butter, low-fat yogurt, peanuts and almonds.
John’s Weight Loss Workouts!
Weight Training:
I did different muscle groups every day, five times a week. I did at least an hour per training session.
Monday – Triceps, Chest
Tuesday – Biceps, Shoulders
Wednesday – Legs, Back
Thursday/Friday – repeated workout from Monday and Tuesday
Cardiovascular:
Treadmill for 30 minutes, 5 times a week.
