I limped into 2014. I was 42-years old and I had undergone three surgeries and months of bedrest. I was also overweight and suffering from hypertension. By the end of 2014, I had dropped 70 pounds and nearly 9-inches off my waist.
How? and How can you do the same?
I see commercials all the time promising delicious delivery meals and pills that will guarantee you will lose however many pounds in only 4 weeks or 6 weeks. Indeed you might but you are likely to put the weight right back on by following fad diets and questionable supplements.
The only way to lose weight and keep it off is to completely change your lifestyle. Bummer, I know but it's the only way to really do it.
I capped my calories at 1800 a day and followed the following workout routine at lunchtime or in the evening:
Day One: Hit all the gym machines for chest, shoulders, back and arms then run all out on the treadmill for 30-minutes.
Day Two: Run on the treadmill all out for 30-minutes (all out was pretty slow at first!) and then hit all the leg machines.
Day Three: Ab workout (reverse crunches, leg lifts, side crunches) and then run an the treadmill all out for thirty minutes.
Repeat over the next three days and then take one day off.
I didn't really eat as healthy as I should have during this time but I did find out the hard way that I needed to make sure I was getting more than 60 grams of protein a day (you'll need more than that if you want to bulk but we'll talk about that later). I also slowly tried to find healthier foods that I liked to eat like bison burger, grilled chicken and eggs (both of which I douse with Tobasco sauce and that's okay), broccoli, green beans, etc. Be warned that whey protein shakes and many protein bars may not be for you. Some, like me, found out the hard way that whey protein upsets my stomach (I opted for rice or veggie protein powder instead) and that some protein bars have too much sugar.
I also drank a lot of water. I am one of those "lunkheads" who carry a gallon of water around with me nearly everywhere to make sure I get the amount I need. Yes, you will have to spend more time in the bathroom but to quote the poet Willie Nelson, "If you want to live longer, pee more!"
I dropped from 225 to 155 and then bulked lean muscle to 195 and am now cutting to get back into the 160's. I'll share that story at a later date. Until then, happy internetting and go hit the gym! You can do it.