Name: Joseph
Age: 48
Occupation: Federal Government
Hometown: Wyncote, Pennsylvania
Pounds or Inches Lost: I lost 105 pounds and over 50% of my body fat!
Height: 5’9″
Waist: 30″
Starting Weight: 270 pounds
Current Weight: 165 pounds
Joseph’s Weight Loss Story!
When did you become unhappy with your weight?
In 2006, I had fractured the L5 vertebrae in my back and ruptured the disk. It took me a year to recover. I was very immobile and had difficulty doing everyday activities that I used to take for granted. The medication that was prescribed for me made me gain 100 pounds.
What made you decide to lose weight?
When my doctor gave me the green light to start working out again, I made up my mind to do it and here I am.
What were the most important changes you made to lose weight?
I made up my mind to lose the weight and that was it. Once I make up my mind about something I stick with it.
What was most challenging about losing weight?
Getting acclimated to the new diet and workout routine.
How long did it take you to start to see results?
I lost 13 pounds in the first 2 weeks.
How long did it take for you to reach your current weight?
I lost 91 pounds in a year then continued to lose.
How long have you maintained your weight loss and how do you do it?
Almost 3 years. I keep carbs low and eat only good carbs. No processed foods or white flour.
How has your life changed now that you’ve lost weight?
It has changed my life for the better in every way possible. This is the best gift you can give to yourself! Stay strong and focused and keep a positive mental attitude. Don’t look too far ahead and concentrate on the here and now. The results will come in time, so be patient. You will get out of it what you put into it and always remember that nothing is impossible.
How did ShapeFit help you reach your weight loss goals?
ShapeFit.com has kept me motivated and focused.
Joseph’s Weight Loss Tips!
Weight Loss Tip #1:
Set a goal.
Weight Loss Tip #2:
Visualize yourself as you want to be.
Weight Loss Tip #3:
Stay strong and focused.
Weight Loss Tip #4:
Get involved to stay motivated.
Weight Loss Tip #5:
Plateaus will come and go.
Joseph’s Weight Loss Eating Plan!
Breakfast:
5 boiled egg whites, 6 ounces of V8 juice.
Lunch:
4 ounces of beef, chicken or tuna and 1/2 cup vegetables.
Dinner:
4 ounces of salmon or chicken breast, 1/2 cup vegetables, 20 pistachios or flaxseed oil.
Snacks or Mini Meals:
Strawberries, blueberries, fat-free cottage cheese, Greek yogurt, whey protein isolate.
Joseph’s Weight Loss Workouts!
Weight Training:
Incline Dumbbell Press: 4 sets of 10-12 reps (pyramid)- Dumbbell Flyes: 4 sets of 10-12 reps
- Barbell Pullovers: 4 sets of 10-12 reps
- Decline Bench Press: 4 sets of 10-12 reps
- Cable Crossovers: 4 sets of 10-12 reps
- Oblique Crunches: 4 sets of 50 reps
- Ab Machine Crunches: 500-1000 reps
- Lying Leg Raises: 4 sets of 15-20 reps
Incline Dumbbell Press: 4 sets of 10-12 reps (pyramid)Cardiovascular:
HIIT cycling (high intensity interval training), walking and the elliptical machine.
