Name: Michael
Height: 6’3″
Waist: 32″
Starting Weight: 245 pounds
Current Weight: 192 pounds
Pounds or Inches Lost: I lost 53 pounds and 8 inches in the stomach area!
Michael’s Weight Loss Story!
When did you become unhappy with your weight?
When my Doctor said for every pound you’re overweight it creates 4 psi in the knee cap.
What made you decide to lose weight?
I had just had my third knee surgery. The Doctor said that I could have a limp the rest of my life. I asked him if there was anything that I could do to prevent this from occurring. He replied, “Lose the weight and make your quads as strong as possible.” He also said I wouldn’t be able to walk for two months. One month later I walked in his office with no limp and weighed 215 pounds. Since then I have dropped down to 192 pounds.
What were the most important changes you made to lose weight?
ATTITUDE!
What was most challenging about losing weight?
For the first month I could not walk after surgery.
How long did it take you to start to see results?
1 month.
How long did it take for you to reach your current weight?
Three months. I had surgery on August 14, 2009.
How long have you maintained your weight loss and how do you do it?
I’m still losing it.
How has your life changed now that you’ve lost weight?
I have tons of energy now! I no longer have knee pain and I don’t walk with a limp.
How did ShapeFit help you reach your weight loss goals?
Any information I needed or questions I had were on ShapeFit.com and it was easy to understand.
Michael’s Weight Loss Tips!
Weight loss tip #1:
“Never let the fear of striking out get in your way” – Babe Ruth
Weight loss tip #2:
Change your diet!
Weight loss tip #3:
Drink only water or low-fat milk. No soda or even fruit juices.
Weight loss tip #4:
Eat! In order to lose weight you have to eat. Don’t starve yourself, just eat healthy.
Weight loss tip #5:
Don’t be afraid to ask for help.
Michael’s Weight Loss Eating Plan!
Breakfast:
Two slices of wheat toast with peanut butter or honey on it. One 8 ounce glass of fat-free milk.
Lunch:
One 8 ounce serving of low-fat protein (chicken, turkey or fish). Two vegetables or one serving of veggies and one serving of fruit.
Dinner:
A 12 ounce serving of protein and one fruit or vegetable.
Snacks or Mini Meals:
Almonds if I’m in a hurry or a protein shake. 6 ounces of fat-free milk, 1/2 cup frozen strawberries or bananas, 2 scoops of protein powder, 1/2 cup crushed ice.
Michael’s Weight Loss Workouts!
Weight Training:
A “10-8-6-4-2” bench press program starting at 135 pounds for 10 reps and adding 5 pounds as repetitions decreased. EZ bar curls with 25 pounds on each side.
Cardiovascular:
10 minutes on treadmill, 10 minutes on the elliptical machine, 10 minutes on stationary bike and a 1,000 meter row (rowing machine).
