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My Transformation Pictures and top tips

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Nov 7th, 2017, 20:51 PM  
MiddleAgeSHRED
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Join Date: Nov 2017
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My Transformation Pictures and top tips

Okay, so if Iím going to chime in with advice and tips here and there I thought I should really share my own transformation pictures, story and my tipsÖ so here it isÖ

My before and after pics(watermarked because I donít want someone using them!). The first is of me a few years ago rapidly approaching middle age. I was overweight, sat behind a desk all day, did no exercise and I'd smoked for years and I started thinking about how I needed to make some changes. I had what I call the marshmallow look; I just looked fat and when I wasn't that fat I still looked flabby and soft. What I always wanted was an athletic, muscular physique, one where I'd be happy to take off my shirt to go swimming or to the beach. After some particularly bad holiday pictures I decided that I was going to make it happen.

When I decided to make a change I realised thereís a million ways of losing weight and nobody agrees with anyone else on the best way, except for one thing which nobody can argue with; what effect foods have on your body (protein, carbs, fats, vitamins, minerals, water, fibre etc) this canít be argued with. And this is my first piece of advice, if your following a regimen or plan without knowing why, whatís the point? Because at some point youíll be at your ideal weight and you wonít know how you got there or how to stay there.

Rule 1) Understand Nutrition

Secondly I initially made the mistake (as I know many people do) of thinking I could exercise away a bad diet. This is just not the case, 80% of your fat loss will be determined by your nutrition. But exercise is just as important because exercise determines how good you look once the fat is gone.

Rule 2) Nutrition, Nutrition, Nutrition, Nutrition, Exercise!

Next, Fat loss can be fast and its simple. I didnít do, and still donít do, any fad diets. I just swapped my bad nutrition for good fats, carbs and protein and my Ďgo toí drink is water. Its as simple or as complicated as you want to make to make it. The one thing I consciously avoid is refined sugar, its crap and you donít need it and itís a stealth ingredient in so many foods so become a food label reader! I never count calories, never weigh food and never trust anything that says Ďlow fatí it often means ĎHigh sugarí.

Rule 3) Donít make it more complicated than it is, just become a food label reader and make smart choices

Next, the exercise you do is super important, and (depending on what you do) will make a big difference to how good you look once the fat is gone. Some (like High Intensity Interval Training HIIT) will (among many other benefits) accelerate your fat loss but none will make up for a bad diet!

Rule 4) Train and exercise depending on your goals. If you want to build muscle, train for it, if you just want to lose fat, train for that.

Next, taking control of your nutrition habits and changing them is hard but it starts at home, with what you bring into the house. If its not in the cupboard you canít eat it! Simple I know, but go shopping when youíre motivated to lose weight and youíll be surprised how easy it is to fill your basket with healthy choices and not crap. By the time you lose motivation youíll be at home and there wonít be anything unhealthy to binge on! This is really helpful for the first few weeks where people struggle.

Rule 5) If its not in the cupboard you canít eat it!

Next, motivation. Thereís a couple of things I find motivating and people Iíve helped find big motivators. Take your starting pictures and then take pictures every 4 weeks. You donít notice a difference in your own body when you look in the mirror every day but looking at a picture of yourself 4 weeks ago will surprise you. Challenging someone else Ė we all know someone who needs to lose weight. Starting at the same time and doing weekly weigh in helps to keep you motivated and accountable. Break your target down into a weekly average (weight loss) and understand that week to week your weight loss will vary irrespective of whether you do the exact same thing, so your 4 weekly weight loss is the important number to keep on track.

Rule 6) Document where you started and refer back to it every 4 weeks.

Lastly (because Iím rambling on now), weíre all made up of the same stuff, and (assuming you have no health or medical conditions) you are not the one person in the world that good nutrition and exercise just Ďdoes not work forí. Be honest with yourself. If your nutrition and exercise are right, the fat loss will take care of itself because there are only 2 factors that count; Consistency and Time.

Rule 7) Be honest with yourself

Apologies for the long rambling post but thatís my 2 cents worth. Good luck all!
Attached Images
My Transformation Pictures and top tips-before-after_me-2.jpg
 
Nov 22nd, 2017, 15:40 PM  
Angel1234
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Join Date: Mar 2017
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Wow that is some transformation. Well done to you!

 
Nov 22nd, 2017, 19:00 PM  
MiddleAgeSHRED
SoSlim Newbie
 
Join Date: Nov 2017
Location: Ireland
Posts: 12
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Thanks, can't believe someone read through all that to get to the pics at the end!
 
Nov 22nd, 2017, 19:51 PM  
Bevziibubble
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Join Date: Jun 2013
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You've done so well
 
 
Nov 27th, 2017, 16:16 PM  
Wobbles
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Join Date: May 2013
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That is aMaZiNg transformation, well done! Fab post too ... do you mind me moving it to the fitness board?

I was similar... slumped at desk, 20 coffees a day (2 sugars), smoking 40 a day! Too lazy, too tired for exercise but I have since found out it's the kick start to my day and addictive (when zoned in).

Well done again! Love a good transformation picture!
 
 
Nov 27th, 2017, 19:13 PM  
MiddleAgeSHRED
SoSlim Newbie
 
Join Date: Nov 2017
Location: Ireland
Posts: 12
Likes: 2

Thanks wobbles, you've just motivated me to go do a workout! Dips, pull ups push-ups and military presses on the agenda for tonight. And yes it's fine to move the post. Thinking of giving cross fit a go after reading your thread too! Hope the shoulder is improving 😀
 
Dec 1st, 2017, 10:38 AM  
Wobbles
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Join Date: May 2013
Location: Here!
Posts: 5,115
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All those 3 exercises are screwing me over right now. Hopefully I get more answers and treatment soon.

I love where I train and the atmosphere is amazing once you get past the daunting stage.
 
 
 
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