For as long as I can remember I’ve struggled with my weight. Trying to lose weight, trying to lose bad habits, trying to have a better relationship with food. Being classified as a mix between an endomorph and a mesomorph, I not only easily gain and hold on to fat, but I must work hard to lose it. Trying almost every trick in the book, fad diets, trainers, low-carb, low-fat, no-sugar, juice cleanses, you name it, I continually lost and gained the same 5-10lbs over and over. Does this sound like you? Peaking at 220lbs and only standing 5’2”, I realized I not only needed to make a change for the sake of looks but more importantly, for the sake of my health and wellbeing.
I began researching, meeting people, and connecting with folks who had lost weight to put together my own routine and developed a real training and nutrition plan. I began this new plan in my senior year of college (2013-2014) and lost 30lbs. In the 6-8 months after graduating college, I lost another 50lbs, bringing my entire weight loss to 80lbs, weighing in at 135lbs at my lowest but averaging around 150lbs comfortably.
First, I figured out what my body type was. Not only do genetics play a significant factor; understanding your body type, whether you are an endomorph, ectomorph, or mesomorph will determine how your body gains or loses fat. Read more HERE. After understanding this I created a nutrition plan and a workout routine. Regardless if you are trying to lose weight, gain weight or maintain, this blog will have something for you.
Weight loss equals more calories burned than consumed. That’s it.
3500 Calories= 1lb of fat
Workout 5x Weekly @ Least 60 minutes a Day
Cardio (30-45min): Treadmill, Stair Stepper, Elliptical, Bike
(30min) HIIT Training, Circuit Training, Interval Training, Strength Training
Each day I would focus on a different muscle group and aim to burn 5-600 calories a session at a minimum and completing at least 400 reps total for my workouts
- Sunday– 40min Stair Stepper + 30 min Legs (lunges, deadlifts, squats, etc.) + 15minAbs
- Monday-40min Treadmill (Interval Sprints) + 30 min Arms (Triceps & Biceps)
- Tuesday-40min Elliptical + 15min Abs + HIIT
- Wednesday-Rest Day
- Thursday– 45 min Bike +30min Legs
- Friday-40 min Treadmill + 30 min Arm/Back
- Saturday-Rest Day
The schedule above is what a standard week would look like but there was an occasional variation, including workout classes, different machines, variation in reps/sets and times completed.
Eliminate: White bread, white rice, whole milk, white pasta, processed foods, soda/juice, Pork, Beef, Fried Foods, Mayonnaise
Substitutes: Whole wheat/Whole grain bread, brown rice/quinoa, whole wheat pasta/Zucchini noodles, whole foods, water/seltzer water (100 ounces of water daily)
- Drinks: Coffee w/ Plant-Based Creamer or Black, Tea w/ Honey
- Lean Protein: Chicken (Baked, Sautéed, Grilled), Ground Turkey, Fish
- Healthy Fats: Avocado, Coconut Oil, Extra Virgin Olive Oil, Nuts & Seeds
I drank alcohol or wine 1x a week.
Each Sunday I would meal prep for the week, filling in Wednesdays when meals ran light. Every day consisted of breakfast, a snack, lunch, a snack, dinner, and another snack. Eating every 3 hours and not eating after 8pm. Outside of what I was actually eating, the portion size was the second most important factor.
The plan outlined above not only aided me in losing weight, but it also helped to create long-lasting habits to help me sustain the weight loss and weekly routine, avoiding the yo-yo weight loss I had experienced most of my teenage years. Though not as strict of a diet while in a mode of maintaining, I still stick to the principles of nutrition and working out that helped to propel my weight loss. This plan worked for me because I put the work in. Whatever your goals, whether you want to lose, gain or simply maintain, use the information above as well as the various posts, tips and stories as you craft your own training plan and take strides at a healthy lifestyle.
In my story I want people to learn that it is not impossible to lose weight naturally and that almost anyone can do it with determination and hard work. Weight loss is 80% diet and 20% exercise so start by making small changes in the kitchen and gradually work your way into some sort of activity at least 150 minutes a week.
Habits are built in 30 days, so start small, stay strong, and be perseverant. Need more tips?
Weight Loss Blog Posts for helpful tips, links, product recommendations, and more.
Weight Loss Quick Tips for quirky, quick, and fun information.