Male Before And After Weight Loss: Mark Drops 140 Pounds With An Exercise Plan
BEFORE THE TRANSFORMATION: When I was 309 pounds, I could barely bend over. I could not touch my toes. I couldn’t walk over half a mile without having to sit down and rest. Before I lost the weight I really didn’t have any physical activities to speak of. I had to stand at work quite a bit but I didn’t actually do a lot of movement. I noticed I sweated a lot. I was always hot.
THE TURNING POINT: I thought, “Well, you know, I’m tired of being fat. I’m tired of being out of shape, not being able to do things with my kids.” And I just decided I didn’t want to be fat anymore. I used to be just a couch potato, literally. I didn’t want to do more than sit down with a nice book, a Coke, some food, watch some TV, usually all at the same time.
THE PLAN: Now I still like to eat and I still like to watch my TV but I just have to get out and move. I’m looking for reasons to get out and walk and exercise and move around. Before I lost the weight I really didn’t have any physical activities to speak of. I had to stand at work quite a bit but I didn’t actually do a lot of movement. Since the diet I’ve started walking — I’m up to about 10 miles a day and I don’t jog, I don’t do a lot of other exercise other than I just walk.
THE BEST REWARDS: The day when I started walking I could only walk maybe 2 or 3 miles without getting just totally out of breath. I was just so out of shape. I could barely walk to work. I mean from the entrance at Lockheed, it’s at least a mile or so — about a mile to go to my job site, and I could hardly make it. I’d have to stop and rest. But now it’s just nothing. I mean I’ve got so much more energy and I want to get out there and walk every day. I don’t feel like I’m doing anything if I’m not walking. I’m up to about 10 miles a day. Now, I’m cold all the time. But it’s just another world. I mean I have so many new avenues now. I go hiking. I walk up Kennesaw Mountain. I don’t even get out of breath.
WORDS OF WISDOM: it just takes a lot of willpower because you really have to stick with it just like anything else. If it’s worthwhile you just have to hang in there. But it’s easier than you might think. I found that walking is really low impact and it really helps. You just need to get up and get out and move around and just eat a little bit less. Instead of sitting down and eating a full portion, I can stretch one meal now into four meals. And just eat less and get out and move around.
TOOLS OF MY SUCCESS: A pedometer to track miles. The 11-day diet (11 days on, 3 days off).