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Shapefit.com Weight Loss Success Story 2011

April-26-2012
Author: ShapeFit.com

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Eli's Weight Loss Story!

First Name: Eli
Age: 41
Family Status: Divorced
Occupation: Operations Manager
Hometown: Miami, Florida
Pounds or Inches Lost: I lost 100 pounds and went from a size 44 waist and XXL shirt to a size 32 waist and a size medium/large shirt!
Height: 6'1/2"
Waist: 32"
Starting Weight: 280 pounds
Current Weight: 180 pounds


When did you become unhappy with your weight?
I was married for almost 18 years. For the last 5 or 6 years of my marriage, I had gained weight exponentially each year. Not only was I obese, but I was also a heavy smoker. When I got separated from my ex-wife close to 3 years ago, I had an epiphany. I looked at myself in the mirror and couldn't believe what I was looking at. How had I allowed myself to get like that?

What made you decide to lose weight?
I wanted to live a longer life for my 3 children and I wanted to be happy with myself again. These things made me take the first step into my journey of weight loss which has now become a passion for fitness.

What were the most important changes you made to lose weight?
I had yo-yo dieted for many years and tried many of the fad diets. I was "successful" in losing weight those times, but I never kept it off because I was not making a lifestyle change. The most important change that has lead to my success is knowing to take things one day at a time. When I started on my quest, I did not join a gym and I did not exert myself enough. What I did was ask myself, "What am I willing to do NOW which will help me continue to do it for the rest of my life?" My answer then was to walk for 15 minutes each night and I made small adjustments to my horrendous eating habits. Today, I can run up to 10 miles at a 10 minute per mile pace. I also weight train 5 days per week and my bad eating moments are most people's best eating habits! I am proud to say that today I have a body fat percentage of 12%!


What was most challenging about losing weight?
The most challenging thing for me was changing my bad eating habits. As soon as I started to see the weight coming off, I was motivated to continue on this path.


How long did it take you to start to see results?
I saw results right away. I started to lose weight after the first week and it never stopped from there.


How long did it take for you to reach your current weight?
I lost 80 pounds in approximately 11 months but as any fitness professional will tell you, we are all a work in progress. The other 20 pounds I lost were lost slowly as I built muscle and lost body fat.

How long have you maintained your weight loss and how do you do it?
I started my lifestyle change close to 3 years ago. I weight train 5 days per week and do interval cardio training 6 days per week.

How has your life changed now that you've lost weight?
My life has changed in many ways! I am healthier physically, mentally and emotionally. My self esteem although never low, is at an all time high. I have been the inspiration of many to start their own quest of a healthy lifestyle change and I have finally found a real life passion!

How did ShapeFit help you reach your weight loss goals?
ShapeFit's weight loss success stories are very inspirational.

 

Eli's Weight Loss Tips!
Weight loss tip #1:
Take it one day at a time.

Weight loss tip #2:
Make small changes that you will be able to keep long term and add to those changes as you reach your short term goals.

Weight loss tip #3:
Visualize everyday what you would like to look like and how you would like to feel. Visualization is very powerful.

Weight loss tip #4:
Be truthful to yourself. Its okay to have a set back, but don't justify it. Just move forward.

Weight loss tip #5:
High Intensity Interval Training (HIIT cardio) at any level is really amazing to lose fat quickly. DO IT!

 

Eli's Weight Loss Eating Plan!


Breakfast:
Plain oatmeal made with 1 cup of water and 1/2 cup of dry oatmeal (cooked).
I add 1/2 cup of fat free cottage cheese (15 grams of protein per 1/2 cup) and
I add Splenda for sweetness and sometimes a little cinnamon.

Lunch:
3/4 cup of cooked brown rice, 1 1/2 grilled chicken breast, 1/2 cup cooked black beans, lettuce and tomatoes.

Dinner:
1 grilled chicken breast,
large salad with lots of lettuce or spinach,
raw broccoli,
green beans,
garbanzo beans,
tomatoes,
sprinkled with reduced fat feta or gorgonzola cheese.

Snacks or Mini Meals:
After my morning workout, I have a protein shake with ice and water (about 40 grams of protein).
Mid-morning I have another protein shake. Mid-afternoon I have a shake or some almonds or cashews.

 

Eli's Weight Loss Workouts!

Weight Training:
I weight train 5 days per week.

My workout split is:

Day 1: Chest (cardio for 30-45 minutes)
Day 2: Biceps and Triceps (cardio for 30-45 minutes)
Day 3: Back and Abs (cardio for 30-45 minutes)
Day 4: Shoulders (cardio for 30-45 minutes)
Day 5: Circuit training for legs and abs
Day 6: Cardio for 60-75 minutes
Day 7: Full rest day

Cardiovascular:
My cardio consists of mostly High Intensity Interval Training (HIIT cardio). I switch it up between the stepmill machine, elliptical machine, treadmill running or outdoor running.