The Journey of Losing 110 lbs

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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.

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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.

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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!

 

 

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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.

Resistance Training

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Push Up

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Squats

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Deadlifts

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Rows

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Planks

Article about how often should you be working out!

Remember to stretch after your workout!

 

2) High-Intensity Interval Training - Steady State Cardio

 

Circuit Training
CT Is the completion of 2 or more exercises performed back to back.

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15 Reps of Deadlifts - 30 Reps of Kettlebell Swings

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20 Reps of TRX Squats - 20 Reps of TRX Squat Jumps

 

Metabolic Training
It's similar to circuit training; it just requires you to minimize rest times to maximize burning more calories.

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Battle Ropes - Slams - 10 Sets, 30 Second Work, 10 Second Rest

 

MMA (Combat Sports) 

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Wrestling & Kickboxing

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Boxing

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Muay Thai

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30 second rest at lvl 10 - 30 second burst at lvl 20

Add these exercises to your workout to switch up your routine!

Listening to Ultimate 80s Songs helped me keep pushing and focused on finshing these workouts! Songs like debbie gibson lost in your eyes.

 

3) PORTION CONTROL AND AVOID FAST FOOD

 

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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

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It was my wedding night, I swear.

Some tips on lowering your cholesterol! 

 

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

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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

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This is the 6 - 8 hours of sleep face


Sergio Pedemonte is a Your House Fitness personal trainer based in Toronto, ON. To view her profile click on her name.