Weight has always been an issue for me and my whole family. As a youngster, I was pretty overweight and was bullied. Those experiences led to dysmorphia. Even today I have to look at photos to see changes. In the mirror, I see the old me. I put on weight leading up to Covid, and then put on even more throughout it. When I went to the doctor in January of 2021, I weighed in at 240 pounds. To be quite honest, I was disgusted with myself. But it would still take a while to get started making changes. I was also dealing with some mental health issues. I felt like dropping weight would be a losing battle and isolated myself socially as I was embarrassed about my weight.
In October of 2022, as I was dealing with getting my mental health under control, I realized that I wasn’t going to live like this anymore. At least not without a fight. I started slowly on my treadmill in the garage and then eventually worked my way over to Gold’s Gym SoCal in Northridge. Once there, I continued doing just cardio. I didn’t have the confidence to get out to the resistance areas yet.
As my weight started to decrease, I was feeling better physically and I realized that the more I did, the better I felt mentally as well. From there, I started a semi-private training program my gym offered called the Thrive. I continued that for three or four months with my trainer, Jasmine, and my confidence, physical and mental health continued to build. That’s when I started to move into the weight lifting and turf areas at the gym.
I focused on the sled, farmer’s carry and pull-ups. As all that started to get me into shape, I started using the weight machines and eventually the free weights. I also continued cardio the whole time, and I discovered I love doing cardio. My current training schedule, from Monday to Friday, starts at 3 AM with 1- to 2-mile walk with my dog. I’m usually at the gym by 5 AM, kicking off my routine with some stairs and ramps in the parking structure. My workout goes from 5 AM to around 6:30 AM. I end with cardio, usually doing intervals on the treadmill for around 15 to 30 minutes. Then, I return home and do another mile-long walk with the dog before heading to work. After work, I get in some more steps with another one to two-mile walk or hike with my dog during the summer.
Prior to my training, my diet consisted of anything quick and hearty. I didn’t really pay attention to nutrition and ate out most of the time. These days, I eat a modified Keto/high-protein diet. Low carb, high protein and moderate fat. I don’t vary my food choices that much. I rely on chicken and turkey breast for the most part. I also eat sliced, roasted, barbecued and meat patties, along with lean beef, eggs, and I’m introducing more fish into my diet as well. I also eat a lot of avocados, broccoli, spinach, riced cauliflower and Brussels sprouts.
Here are four strategies that have made my transformation journey a success:
Tip 1: Have a strong support system
It helps to have a great daughter, great friends and an ex-wife (who is one of my best friends) supporting and encouraging me daily. They remind me why I started this journey to begin with. They have been by my side the whole time, helping with food prep and just about any obstacle that could prevent or slow down my progress.
Tip 2: Let movement help improve mental health
My ultimate goal is to be able to not just tell but show people who are dealing with mental health issues that through diet and exercise, they can exponentially increase their overall feeling of well-being. Exercise was like pouring rocket fuel onto a fire.
Tip 3: Make some “gym” friends
It is also smart to develop some “gym” friends—people that you become acquainted with and look forward to seeing at your usual gym time. This will help keep you on track and give a feeling of accountability.
Tip 4: Stand firm
Not everyone will understand your journey and may try and sway you to do things that don’t move you toward your goal. Stay disciplined and motivated.
Now, I am at 170 pounds and I look forward to the next step in my fitness journey, whether that’s running a 5K or doing a mud run for fun.
Source: Men’s Health
