By: K
So after a little over 3 months of jogging that slowly turned into running, weight lifting and dieting, I have finally reached my goal. I have lost, as of today, 31 lbs. I have gone from 200 lbs to 169 lbs and I feel better than ever. I have gone from jogging a measly 14 minute mile at 4 MPH to running a 9:45 mile at 6.2 MPH! I have never before run or jogged a mile in under 10 minutes. At this point I’m working on just lengthening my runs now. I focused enough on speed and now I want to make sure I can get that speed lasting for longer amounts of time and over longer distances.
In the strength training realm, I started doing only a few minor exercises like 20 pound weights at 3 sets of 10 reps, 3 sets of 10 sit-ups and the vertical chest press (3 sets of 10 at 30 pounds). Now I’m using the bicep curl (5 sets of 10 at 30 pounds), 4 sets of 10 sit-ups holding a 15 pound weight, 3 sets of 10 with 35 pound free weights, 5 pull ups, 3 sets of 10 of the tricep pull down at 80 pounds, 3 sets of 10 with a weight of 60 pounds on the vertical chest press, 5 sets of 10 with the weight at 60 pounds of the back pull down, 4 sets of 10 sit-ups with a side twist at the top of each rep, 4 sets of 10 reps at 60 pounds of the bench press, 5 sets of 10 with 15 pounds of dumbell flies and 4 sets of 10 reps of abdominal crunches. It’s clear that I have made a great deal of improvement and many steps forward in my exercise.
Over the past month I’ve started noticing actual muscle growth and I finally did a pull up for the first time in well over a decade. It’s been an extraordinary few months and I plan to keep up the work cause now I have a new goal and that is to get toned. My body still has a lot of fat that is keeping it from looking much better than it did when I began this, but with effort and hard work, I’m going to get rid of that fat and hopefully my skin will start to tighten up around me and I’ll start to show some true improvement. As of now my stomach especially still shows fat (And some flabby skin from lost fat and the skin not keeping up with me) so my new goal is to continue to push myself until I get the look I want and show this world what I can really do.
To those of you that have stuck around and cheered me on, thank you so much. Liking my posts, commenting and letting me know I’m doing well has been great encouragement. Having an actual gym partner now makes it even better cause I have much more motivation (Outside of some other motivations of my own). I will continue to work hard and make updates as best I can (I know I’m not the greatest with those updates). I also will be changing my MyFitnessPal setting so that I am not losing weight anymore, which means I’ll be allotted many more calories throughout the day, but my new challenge is to try to reduce my fat intake and increase my protein and carbs. Small steps towards a greater goal.
Thanks for the support and the kind words.
Here’s a before and after from 200 lbs to 169 lbs