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The Journey of Losing 110lbs

By Team DBG | January 26, 2017 | No Comments

I have been meaning to write about my journey on how I lost 110 lbs (2009 – 2011). It took me almost two years to lose the weight. But, eventually, I got it done.  I never wanted my friends to either to talk about it or take pictures of me; I didn’t want to accept the reality. I was obese and was not going to do anything about it.

At the time, I was going to college full time in Miami, Florida. Eating whatever I wanted (fan of the dollar menu) and for sure not stepping close to a gym. I would even avoid walking. Haha, silly me. In 2009, I decided I needed to change. I needed to get my health back. I would always tell myself I didn’t have time to workout or prep my meals or sleep. I told myself “Sergio Make time!”

Once I was mentally in the right place to accept what needed to be done, I started my adventure to lose weight and live a healthier lifestyle.

How much weight? I didn’t know at the time. I just needed to start somewhere.  I started with small goals. For example, I’m going to lose 5 pounds this month. Once I accomplished that goal I moved to the next goal. Losing 10 pounds, and so on. Finally, from 320 lbs to 210 lbs!

 

HERE ARE THE 5 CHANGES I MADE THAT HELPED MY WEIGHT LOSS JOURNEY!

1) RESISTANCE TRAINING – COMPOUND MOVEMENTS

Focusing on big muscle group movements would help me burn more calories while building muscle. Compound movements engage more than one muscle group.

I made these exercises a priority at the beginning. I would add this full body workout 2-4 times in my weekly routine.

  • Squats
  • Push Ups
  • Deadlifts
  • Planks
  • Rows

2) HIGH-INTENSITY INTERVAL TRAINING – STEADY STATE CARDIO

Circuit Training 
CT is the completion of 2 or more exercises performed back to back.

15 Repetitions of Deadlifts  – 20 Repetitions of Squat Jumps

 

Metabolic Training
It’s similar to circuit training; it just requires you to minimize rest times to maximize burning more calories.

Battle Ropes – Slams – 10 Sets, 30 Second Work, 10 Second Rest

MMA (Combat Sports)

  • Wrestling
  • Kickboxing
  • Boxing

3) PORTION CONTROL AND AVOID FAST FOOD

It’s difficult at the beginning, but it just takes a couple of days for you to adapt to eating less.  It’s not about being full, it’s about being satisfied.

  • Eat more fiber (fruits, vegetables, grains, etc.)
  • Eat healthy fats (avocados, tuna, nuts, dark chocolate, eggs, etc.)
  • Increase protein intake
  • Decrease carbohydrate intake (in particular on the nights where there is no workout planned)
  • Minimize simple carbohydrates (baked goods, cookies, white bread, fruit juice, white pasta, soda pop, jam, white rice, etc.)
  • Increase complex carbohydrates (spinach, apples, zucchini, asparagus, brown rice, kidney beans, whole wheat bread, lentils, etc.)
  • Don’t starve
  • Avoid eating late at night (try and make your last meal 3-4 hours before you sleep)
  • Avoid fast foods at all time

 

4) DRINK WATER OR MORE WATER

  • Replace caloric drinks with Water
  • Drink before you eat
  • Drink water before, during and after going to the gym
  • Drink at least 6 – 8 ounces of cups of water
  • If you get tired of drinking water because of the taste, add some lemon slices
  • Drink cold water in the morning

5) SLEEP MORE

  • Stops you from going to the fridge
  • The more you sleep, the more you burn calories
  • More energy, less fatigue
  • The body recovers quicker rather than sleeping less

 

-Sergio Pedemonte

http://www.yourhousefitness.com

Team DBG

I’m currently in the best shape of my life and have never felt better. I’ve learned so much during my journey in the fitness world. I now have a burning desire to help others. Too many people ignore the mental and spiritual growth potential of fitness and consider it a shallow, frivolous hobby. I’m committed to shifting this mindset with other like-minded individuals who are intelligent, motivated and entrepreneurial. I’m excited to continue on this path with others who are enthusiastic about the work it takes to achieve success. - Bryan Watmore (CEO)

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