I have been meaning to write about my journey on how I lost 110 lbs (2009 - 2011). It took me almost two years to lose the weight. But, eventually, I got it done.
I never wanted my friends to either to talk about it or take pictures of me; I didn't want to accept the reality. I was obese and was not going to do anything about it.
At the time, I was going to college full time in Miami, Florida. Eating whatever I wanted (fan of the dollar menu) and for sure not stepping close to a gym. I would even avoid walking. Haha, silly me.
In 2009, I decided I needed to change. I needed to get my health back. I would always tell myself I didn't have time to workout or prep my meals or sleep. I told myself "Sergio Make time!"
Once I was mentally in the right place to accept what needed to be done, I started my adventure to lose weight and live a healthier lifestyle.
How much weight? I didn't know at the time. I just needed to start somewhere. I started with small goals. For example, I'm going to lose 5 pounds this month. Once I accomplished that goal I moved to the next goal. Losing 10 pounds, and so on. Finally, from 320 lbs to 210 lbs!
HerE ARE the 5 CHANGES I MADE that helped my weight loss journey!
1) Resistance Training - Compound Movements
Focusing on big muscle group movements would help me burn more calories while building muscle. Compound movements engage more than one muscle group.
I made these exercises a priority at the beginning. I would add this full body workout 2-4 times in my weekly routine.
2) High-Intensity Interval Training - Steady State Cardio
CT Is the completion of 2 or more exercises performed back to back.
15 Reps of Deadlifts - 30 Reps of Kettlebell Swings
20 Reps of TRX Squats - 20 Reps of TRX Squat Jumps
It's similar to circuit training; it just requires you to minimize rest times to maximize burning more calories.
Battle Ropes - Slams - 10 Sets, 30 Second Work, 10 Second Rest
MMA (Combat Sports)
Wrestling & Kickboxing
Interval Training on the Elliptical
30 second rest at lvl 10 - 30 second burst at lvl 20
3) PORTION CONTROL AND AVOID FAST FOOD
It's difficult at the beginning, but it just takes a couple of days for you to adapt to eating less. It's not about being full, it's about being satisfied.
- Eat more fiber (fruits, vegetables, grains, etc.)
- Eat healthy fats (avocados, tuna, nuts, dark chocolate, eggs, etc.)
- Increase protein intake
- Decrease carbohydrate intake (in particular on the nights where there is no workout planned)
- Minimize simple carbohydrates (baked goods, cookies, white bread, fruit juice, white pasta, soda pop, jam, white rice, etc.)
- Increase complex carbohydrates (spinach, apples, zucchini, asparagus, brown rice, kidney beans, whole wheat bread, lentils, etc.)
- Don't starve
- Avoid eating late at night (try and make your last meal 3-4 hours before you sleep)
- Avoid fast foods at all time
It was my wedding night, I swear.
4) Drink water or more water
- Replace caloric drinks with Water
- Drink before you eat
- Drink water before, during and after going to the gym
- Drink at least 6 - 8 ounces of cups of water
- If you get tired of drinking water because of the taste, add some lemon slices
- Drink cold water in the morning
Cowboy Charmander making sure I drink my last 2 cups of water
5) Sleep more
- Stops you from going to the fridge
- The more you sleep, the more you burn calories
- More energy, less fatigue
- The body recovers quicker rather than sleeping less
This is the 6 - 8 hours of sleep face