David, 44, from Los Angeles shares how a “slow and steady” approach helped him lose weight and build muscle.
I started running for 30 minutes every day in April 2020, but a year later I realized that it had no effect on my body. My lungs benefited, shortening my 10-minute mile to 8 minutes and running a half marathon in 2 hours, but running didn’t affect my appearance and weighed still 210 pounds. did. So I enrolled in the Transformation Program at Ultimate Performance’s Los Angeles Gym.
Before I started UP, I was pretty heavy and had a waist of 38 inches. Mentally, I didn’t change anything, so I was dissatisfied with my abdomen. Coupled with the isolation brought about by the pandemic, it wasn’t a great time for me. After breaking the appendix in 2010 and undergoing seven subsequent surgeries, I was mobile and physically active, but for the past 10 years I have been unable to perform intense abdominal activity. A long and painful recovery was needed. With this in mind, you can imagine how hard it was to get started.
I was already eating pretty healthy, and I wasn’t a big eater of junk food or candy: I had bananas for breakfast every day, trader Joe’s fiber cereals and tea, high protein salads for lunch, and big I ate dinner. But I found out that dairy products are preventing me from losing weight and nuts are affecting my digestion. I also completely removed bread and pasta from my diet. In addition to changing my diet, I exercised with trainer Jeff three times a week and continued to play soccer every Sunday.
The first two weeks of the diet were cruel. I was also worried about logging in to the UP app diary. Not because I didn’t want to do it, but because it was stressful to keep reporting everything I ate. It became a second property after a few weeks: eat it and record it. From an exercise point of view, my trainer Jeff didn’t say anything, but it’s dangerous to speculate that he was surprised that he could barely get through the split squat without weights and even a single pull-up. is. It was disappointing, to say the least. I was also nervous at first because of my previous health, but Jeff guided me everything at a comfortable pace, after which he slowly began to gain weight with the person in charge.
I lost 30 pounds in about 6 months, reduced from 210 pounds to 180 pounds and reduced 16 percent of body fat. The waist size is now 31. You can see the biceps brachii, which has more and more blood vessels. I’m fine all the time. I always felt very dull and sleepy. I can now focus on my work, and everyone has noticed how much my speed and endurance have improved in football. From a self-confidence point of view, it’s great to be able to take off your T-shirt after playing soccer on the beach.
Another very surprising result is the impact this process has had on my GI problem. I had to take antacids every day. I haven’t taken one for 5 months now. The cycle of acid reflux, constipation, distension, gas, and diarrhea has been completely eliminated.
My advice for those who want to lose weight is to set some specific goals: not just to get in and say you want to be slimmer and healthier. Be smart: concrete, measurable, achievable, result-oriented, time-limited. Also, as mentioned above, patience is key. People want quick results with little effort. It’s not how it works. For me, it was slow and steady. Some go fast, others slow. Find your pace and stick to it. At one point, like a clockwork, I was losing £ 1.2 every week! Please do not give up. If you find a formula that works, keep it. Do not change until you reach your goal. It’s time to experiment, not during the experiment.
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