Name: Mark
Age: 45
Family Status: Married
Occupation: Pastor
Hometown: Pensacola, Florida
Pounds or Inches Lost: I lost 35 pounds! My waist went from 36 to 33 inches!
Starting Weight: 210 pounds
Current Weight: 175 pounds
Mark’s Weight Loss Story!
When did you become unhappy with your weight?
It all started when I found out I was a diabetic. The doctors wanted to put me on meds but I found out that exercise and eating right could control it.
What made you decide to lose weight?
I found out I was a diabetic.
What were the most important changes you made to lose weight?
Joined a gym.
What was most challenging about losing weight?
A complete lifestyle change in my eating habits.
How long did it take you to start to see results?
In about 3 weeks.
How long did it take for you to reach your current weight?
7 months.
How long have you maintained your weight loss and how do you do it?
I have been maintaining between 175 and 180 for the past two months. I workout 6 days a week and continue to eat the proper foods.
How has your life changed now that you’ve lost weight?
A resounding yes!
How did ShapeFit help you reach your weight loss goals?
I would put into practice ShapeFit’s exercise guides database. Both weight lifting and cardio!
Mark’s Weight Loss Tips!
Weight loss tip #1:
Eat healthy foods.
Weight loss tip #2:
Stay away from deep fried foods.
Weight loss tip #3:
Drink lots and lots of water.
Weight loss tip #4:
Do a lot of cardio.
Weight loss tip #5:
Don’t eat late night snacks that are high in carbs.
Mark’s Weight Loss Eating Plan!
Breakfast:
Bowl of oatmeal with cinnamon. One piece of whole grain bread (plain). Sometimes a fruit.
Lunch:
Turkey or Chicken sandwich. Salad with different vegetables. Cottage Cheese.
Dinner:
Chicken: baked or grilled. Salad. A vegetable. Or a whole wheat pasta.
Snacks or Mini Meals:
Apple with natural peanut butter. Cottage Cheese. One piece of whole wheat bread. Nuts. Pumpkin Seeds.
Mark’s Weight Loss Workouts!
Weight Training:
1. Bench Press 2. EZ curl bar for biceps 3. Triceps Extensions 4. Rows 5. Lat Pulldowns 6. Lunges.
Cardiovascular:
Run 2 miles. Elliptical machine for 10 minutes. Row machine for 5 minutes. Stationary bike for 10 minutes.
