Name: Mitchell
Age: 36
Family Status: Married
Occupation: Fitness Trainer
Hometown: Copenhagen, Denmark
Pounds or Inches Lost: I lost 70 pounds and 7 inches off my waist!
Starting Weight: 220 pounds
Current Weight: 150 pounds
Mitchell’s Weight Loss Story!
When did you become unhappy with your weight?
When I was going to have to purchase a size 38″ pant.
What made you decide to lose weight?
I decided that my weight was out of control and I was unhappy in my body.
What were the most important changes you made to lose weight?
Change of diet and began exercising!
What was most challenging about losing weight?
The biggest challenge was learning to respect suggested serving sizes.
How long did it take you to start to see results?
Within two weeks.
How long did it take for you to reach your current weight?
Eight months.
How long have you maintained your weight loss and how do you do it?
Going on 7 years.
How has your life changed now that you’ve lost weight?
I approach the world with confidence, and have taken my personal experience and used it to help others in similar situations.
How did ShapeFit help you reach your weight loss goals?
ShapeFit has helped me to find new weight lifting exercises, and now the regular emails I receive provide great information on various health, diet, and exercise topics! I continue to gather knowledge from Shapefit.com – be it healthy eating tips or killer workouts. In addition Shapefit.com is a continual source on inspiration to maintain my weight and continue to help others.
Mitchell’s Weight Loss Tips!
Weight loss tip #1:
Respect suggested serving sizes.
Weight loss tip #2:
Eat every three hours.
Weight loss tip #3:
Drink 2-3 liters of water a day.
Weight loss tip #4:
Take a multi-vitamin daily.
Weight loss tip #5:
Combine strength training with cardio exercise.
Mitchell’s Weight Loss Eating Plan!
Breakfast:
Oatmeal with raisins.
Lunch:
Baked tofu and vegetables.
Dinner:
Pasta or rice with a meat substitute.
Snacks or Mini Meals:
Protein shake or protein bar. Almonds, raisins, pretzels.
Mitchell’s Weight Loss Workouts!
Weight Training:
Three days of strength training – working two muscle groups each visit to the gym. Typically three exercises per muscle group – 3 sets of 10 each. With a 40-50 second recovery period between sets. Always allowing at least five day recovery period before working the same muscle group.
Cardiovascular:
Cardio exercise five days a week. The days I do strength training – I will do 20 minutes intense cardio. The other two days are made up of 45 minutes cardio – rotating between interval training and training at 70-80% max heart rate. I vary my cardio workouts between bike, treadmill (both incline walks and runs), step machine, and rowing machine. In addition to this – I got rid of my car and depend on biking and walking to get around in an effort to include more cardio activity in my life.
