Weight Loss Stories – Michael Spencer Lost 119 Pounds


Name: Michael
Age: 23
Family Status: Single
Occupation: Student
Hometown: Rockingham (Western Australia)
Height: 5’10”
Waist: 34″
Starting Weight: 309 pounds
Current Weight: 190 pounds
Pounds or Inches Lost: I have lost 119 pounds so far! Went from a 46 inch waist to a 34!success-stories-new-layout-michael-s

Michael’s Weight Loss Story!

When did you become unhappy with your weight?
During my final year of high school I suffered a number of ankle injuries and as a result started gaining weight.

What made you decide to lose weight?
A couple of years ago I had a medical for a job position and found out I had extremely high blood pressure and something had to be done as I didn’t want to go on medication.

What were the most important changes you made to lose weight?
Nutrition, exercise (strength and cardio) and rest.

What was most challenging about losing weight?
Having to overcome the weird looks people give you and the talking behind your back about eating all the time and the foods that are eaten.


How long did it take you to start to see results?
About 2 months.

How long did it take for you to reach your current weight?
About 2 years in total.

How long have you maintained your weight loss and how do you do it?
I’m still in the process. I want to lose another 6kg (13 lbs).

How has your life changed now that you’ve lost weight?
I’m a lot more organized with every aspect of my life including my studies and have gained a lot of my confidence and self-respect back that I lost many years ago.

How did ShapeFit help you reach your weight loss goals?
ShapeFit.com offered a lot of motivation through reading success stories as well as a large database of very useful information regarding health and nutrition. ShapeFit has a wealth of information readily available to anyone trying to improve their health and lifestyle and was one in many tools I used to help reach my goals.

Michael’s Weight Loss Tips!

Weight loss tip #1:
michael-s-weight-loss-2Eat 6 small, well proportioned meals every day.

Weight loss tip #2:
Drink plenty of water. About 4-6 liters every day.

Weight loss tip #3:
Get at least 8 hours of rest a night.

Weight loss tip #4:
Plan your meals and cook the night before.

Weight loss tip #5:
Learn, learn and learn!

Michael’s Weight Loss Eating Plan!

michael-s-weight-loss-3Oats, yogurt, whey, flax seed oil and fruit.

Whole egg, egg whites, wholemeal bread and fruit.

Vegetables, sweet potato, chicken breast (or tuna or kangaroo) and mixed nuts.

Snacks or Mini Meals:
Whey, oats, flax seed oil and dried fruit.

Michael’s Weight Loss Workouts!

Weight Training:

  • Monday: chest
  • Tuesday: back
  • Wednesday: triceps & abs
  • Thursday: biceps & forearms
  • Friday: shoulders
  • Saturday: legs & abs

30-60 minute run EVERY morning and 1 hour of other cardio during the afternoon at least 3 times a week (Footy, jogging, walking, bike ride, etc).

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