Feeling trapped in a body that doesn’t reflect your active spirit? I understand. Like many, I transitioned from a lean teen to a desk-bound individual, watching my health fade amidst life’s demands. My turning point came when I weighed 223 pounds, a stark reminder of my unhealthy habits.
This isn’t just another weight loss story; it’s about rediscovering joy in movement and transforming your relationship with fitness. I shed 56 pounds in under a year by making simple yet powerful changes, and I’m here to share the framework that not only got me into shape but has kept me there.
In this article, you’ll learn how to change your perspective on weight loss, embrace Zone 2 cardio, implement an effective weight training regime, understand the importance of calorie management, and avoid common tracking mistakes. Get ready to transform your life and achieve sustainable fat loss.
Change Your Association with Losing Weight
For years, I viewed exercise solely as a means to lose weight, a common pitfall that hindered my progress. I’d seek dopamine hits from finishing workouts, constantly reminding myself how good I’d feel afterward. However, this approach led to demotivation when I wasn’t up for intense gym sessions.
Neuroscientist Andrew Huberman emphasizes that celebrating the pursuit, rather than just the win, is key to repeated success. I realized I was only celebrating the end of a workout, relying on primal urges to push through, which wasn’t sustainable.
AH — “The keys are to pursue rewards, but understand that the pursuit is actually the reward if you want to have repeated wins. The celebration has to be less than the pursuit. And that’s hard for some people to do.”
The turning point came during global lockdowns when my anxiety led me to walk during lunch breaks. I enjoyed these strolls as a way to get fresh air, unrelated to exercise. This simple act led to increased hydration and calorie burn.
Finding joy in movement, detaching it from weight loss, became the catalyst for my transformation. Embrace activities you genuinely enjoy, and the weight loss will follow naturally.
Zone 2 Cardio
Zone 2 cardio involves low-intensity activities like brisk walking or jogging, where you can hold a conversation while moving. When I started running, my only goal was to complete a 5km loop, even if it meant stopping frequently.
Those first few runs were slow, but consistent effort paid off. Studies show that Zone 2 cardio “enables you to use fat as an energy source for longer and more efficiently.”
My routine began with walking and Zone 2 cardio, gradually incorporating weight training three times a week. This gradual progression made exercise less intimidating and more enjoyable.
By starting with manageable activities, you can build a solid foundation for your fitness journey. Zone 2 cardio is an excellent way to improve your cardiovascular health and burn fat without excessive strain.
My Unique But Effective Weight Training Regime
To optimize my weight training, I enlisted the help of an online fitness pro named Chris. He designed a plan tailored to my lifestyle, eliminating the guesswork. We scheduled core training days for Monday, Tuesday, and Wednesday to maximize focus before weekend distractions.
My weekly routine includes:
- 8,000 daily steps (two 20 min walks)
- Three weight sessions weekly
- Three (Zone 2) cardio sessions weekly
Each training day, I perform a full-body workout, focusing on one exercise per main muscle group. Research supports the idea that frequent, shorter sessions are optimal for muscle building. This approach reduced intimidation and allowed me to break up the weekly workload.
I start with a light warm-up set, followed by 8-10 reps at my max weight, and finish with a drop set of 15 reps at a reduced weight. This technique boosts my weight threshold and maximizes muscle engagement.
After weight training, I complete 300-500 calories on the stair climber, cross trainer, or treadmill. Studies show that combining cardio with weight training is optimal for weight loss.
Here’s My Typical Session
(This is not set in stone — I change it up every so often)
Barbell Flat Bench Press:
- 3 sets
- First 2 sets: 8 to 10 reps
- Third set: drop set 12–15 reps
Dumbbell Stiff-Leg Deadlifts:
- 3 sets
- First 2 sets: 8 to 10 reps
- Third set: drop set 12–15 reps
Seated Leg Press:
- 3 sets
- First 2 sets: 8 to 10 reps
- Third set: drop set 12–15 reps
Pull-Up (Wide Grip):
- 3 sets
- First 2 sets: 8 to 10 reps
- Third set: drop set 12–15 reps
T-Bar Row:
- 3 sets
- First 2 sets: 8 to 10 reps
- Third set: drop set 12–15 reps
Dumbbell Lunges:
- 3 sets
- First 2 sets: 8 to 10 reps
- Third set: drop set 12–15 reps
Superset: EZ-Bar Curl with EZ-Bar Skullcrusher:
- 3 sets
- First two sets: 8 to 10 reps
- Third set: drop set 12–15 reps
Here’s My Typical Day Eating
(Again, I change what I eat every so often for variety)
I count every calorie. The science behind calories in vs calories out is indisputable. It’s actually about managing cravings rather than just pegging yourself to a metric that may not be accurate.
Having a calorie cap helps you self-regulate and understand where you’re headed. Ben Carpenter, the best-selling author of Everything Fat Loss, says, “Self-regulation is frequently associated with better weight loss outcomes.”
I eat 500 calories per meal for three main meals and 250 calories for each snack, with an equal blend of proteins, carbs, and fats. This prevents hunger and keeps me satiated. I also drink 3 litres of water daily.
The calorie count is based on a daily intake of 2,000 calories, 500 less than my Basal Metabolic Rate (BMR) of 2,500. You can use any online calculator to calculate yours.
Breakfast:
- Two tablespoons of almond butter (190 cal) on two pieces of rye bread (160 cal) with a scoop of whey protein in water (130 cal)
Snack:
- Half a Grenade bar (110 cal)
Lunch:
- 150 grams of turkey breast cooked (245 cal) + one large whole wheat tortilla (150 cal) sprinkled with 30 grams of part-skim mozzarella (90 cal), served with a side of mixed greens (20 cal)
Snack:
- The other half of the Grenade bar (110 cal) and an Americano with a splash of skim milk (130 cal)
Dinner:
- Half a cup of quinoa (111 cal), half a cup of black beans (114 cal), one serving of grilled salmon (145 cal), and one tablespoon of flaxseed oil (120 cal), accompanied by a serving of steamed broccoli (30 cal)
You’re Giving Mistakes Way Too Much Wiggle Room
Not tracking properly was my rookie error. Before using apps like MyFitnessPal, I underestimated my calorie intake by thousands.
Research shows a big reason for obesity might be thinking you’re eating well when you’re not. I started scrutinizing my tracking, and it was a truth awakening.
Two things locked in my consistency:
- Using technology effectively: My smartphone became my fitness hub. By scanning barcodes, I tracked every meal, including liters of water, calories, and macros. My phone also tracked my steps, adding another layer of activity monitoring.
- Accountability: I teamed up with a gym friend and later an online coach who checked in on me weekly. This accountability helped ensure I stayed committed to my journey.
This system whipped me into the best shape of my life at 38 and kept me there. For the last two years, I’ve logged my weight daily.
Final Thoughts
One last thing I haven’t mentioned is ENJOY LIFE! So many times, I’ve wanted to get into shape, but I punted social events and avoided meeting friends. Every bite of cake would fill me with regret when I arrived at family parties, which was plain wrong.
I made the mistake of trying to win my fitness journey through sheer willpower, but that approach is not sustainable. The only skill I had to master was letting my hair down but getting back in the saddle the day after and not letting Saturday’s party follow me into Sunday, Monday and Tuesday.
I’ve revamped my weight loss perspective to enjoy the process, not just the finish line. I integrate Zone 2 cardio or low-grade movements and have graduated to a structured weight training regimen. I plan my meals carefully around macronutrients and foods I enjoy, and I’ve tightened my tracking to minimize mishaps.
It’s the most effective method I used to strip fat. If I, a once skinny teenager turned obese office worker, can get into the best shape of my life, my only question is…Why not you?