How to Reduce Cholesterol and Lose Weight With Diet and Exercise
John first came to me about getting in shape at the end of February. At 46 years old, his doctor had put him on high cholesterol medicine which was a “wake up” call for him to start to take care of himself. His diet consisted of processed foods and fast food restaurant meals along with diet coke, skipping lunches and snacking on chips. Although he wasn’t eating healthy at all he liked enough good foods and was willing to make the changes necessary to get his health back on track.*
John started with me at 223 lbs and 24% body fat. He had not worked out in years however he did enjoy running and wanted to begin jogging again. A former soccer player, John had the ability to begin the cardio program pretty strong. He had never lifted weights and we in his first sessions with me he struggled to complete 10 pushups or 10 tricep dips. We set initial goals to get him under 200 lbs by July, to increase muscle mass and decrease body fat below 18%.
In the four months John has trained with me he has lost 6% body fat and is now at a healthy 17%! His strength has improved dramatically more than doubling on most of his weight exercises while doing push ups and tricep dips with ease. I can estimate that he’s gained 10 lbs of muscle and lost 36 lbs of body fat! He met all his goals and is now under 200 lbs and still losing each week.
When I asked John what he feels helped him in his success:
” I made a drastic overhaul in my diet, eating at home (real foods), eating 5- 6 meals and snacks a day and being accountable by logging my food. Most importantly was learning appropriate portion sizes and to learn when it was enough. Getting my cardio in on my non lifting days. I did at least 2 days of week of running. At first I was doing long slow runs but then I decreased the time and increased the intensity doing interval training and really saw the weight begin to shed. My wife was extremely supportive and made all my meals and snacks for me exactly as my diet plan allowed in the beginning and then grasped the concept of how to balance the meals and no longer had to follow it exactly but was able to stay within my calorie limits for weight loss by preparing the right foods. Mary kept me motivated with our weekly training sessions and pushed me harder and harder which helped me develop muscles I never had before! Feeling good and feeling fit kept me motivated to keep going.”
Congratulations to John! I love seeing people meet their goals. I wish him the best of health always and hope that he continues on his journey to wellness.
Are you looking to transform your health? Mary works with clients all over the country developing personalized nutrition and exercise plans for weight loss and health. If you’re ready to get started on your journey to health and wellness contact her today!