At 50 years old, Tim wasn’t living the life he’d expected. He was overweight, and found himself living with other serious health issues like sleep apnea and high blood pressure. So, what did he do? He decided to make a change.
This is his story.
I was already experiencing high blood pressure, high cholesterol and heartburn and on medications for all three. The thing that tipped the scale for me was being diagnosed with sleep apnea. At almost 50 years old, I imagined myself having to wear an oxygen mask at night in order to breath and I snapped – this isn’t the life that I wanted, that isn’t the person I wanted to be. I knew I had to change, and I was committed to doing something. But what?
I lacked the knowledge to really put together an effective plan for eating and exercise that would result in both weight loss and better health. I was referred by a friend to a personal trainer that had helped her. I thought to myself “the evaluation is free, what do I have to lose?” Of course there were fees involved, and I know that working with a personal trainer sounds like an expensive luxury. But really, the cost was about the same as the sleep apnea treatment for about 3 months. And while that would have been an ongoing expense, I viewed the engagement with the personal trainer as a short-term investment. It was a serious sacrifice, but in a way the fact that there was some money involved made me even more committed – I wasn’t going to waste that investment. It helped me be more accountable.
At first, my workouts were pretty simple. I was willing to spend an hour a day, five days a week at the gym. I did half an hour of resistance training followed by half an hour of cardio. The resistance was either machines (like leg extensions, shoulder press, chest press, etc.) or dumb bells (bicep curls, rows, etc.). The cardio was typically treadmill, elliptical and stationary bikes. As time went on, I would add more weight and do more intense cardio. Eventually I ended up doing an hour of resistance three times a week, sometimes with upper and lower body splits. And then I would do cardio for an hour twice a week.
Basically, I turned into a model pupil. The personal trainer educated me and adapted exercise plans to my preferences. I supplied the drive, commitment and dedication – he supplied the education. I was able to consistently lose about 2 pounds per week for about 9 months. Obviously progress slowed a bit as I reached my goal, but as you can see the results were amazing. And I felt like I was not just on a diet and exercise plan, but basically forming good habits that I could use for the rest of my life.
But it wasn’t just the exercise. I ate 6 meals a day – 3 larger meals for breakfast, lunch and dinner, and then 3 snacks – morning, afternoon and evening. That worked best for me because I never got so hungry that I felt I needed to binge. I cut out sugar and refined carbohydrates and pretty much stuck to veggies, lean meats, some fruits, healthy starches and some whole grains.
I weaned myself off of the personal trainer and began doing my own goal planning. A bit of a difficult transition, but a necessary one and ultimately I was successful. I have been able to maintain my weight loss now for over a year. Along the way I adopted a host of strategies to ensure that I wouldn’t regain the weight. One of those was starting my own blog to help others be able to accomplish what I did.
The results are in! Here is what I accomplished in 10 months.
Bottom line? I lost weight, I look better and feel great. I have established a healthy foundation for the rest of my life.
Follow more of Tim’s transformation on social media!