Personal experience: as an office worker lost weight from 110 to 86 kilos in 3 months

When looking at these pictures may seem that they are different people: a 40-year-old little man with a beer belly and a sports guy 25 years. I heard this from most people who show this collage. It's hard to believe, but the photos I captured, and the difference between them - 5 months. Now I tell what happened during this time. :)

As I sunk to such a life?

Not to say that I am an avid athlete, but for my 29 years, I have from time to time engaged in different kinds of sports. They were weightlifting, boxing and kickboxing.

It so happened that about 3 years ago, I found a good job in a big city and moved there. The work brings a good income, with very flexible scheduling and a lot of free time. It would seem that everything's cool, we can live and enjoy (what I did), and here too lazy to beat me. At work, things were going well, but I thoroughly hammered on sport and health. Alcohol, fast food, the lack of modes, and too lazy to do their job - the result is obvious.

I began to weigh 110 kg with height 175 cm. Shortness of breath, persistent heartburn, joint pain, pressure sores and other fat people tortured me. I thought, if such a problem in 28 years, what will be in 38? And in the 48? Do I live at all before that age with such a way of life? At this point, it was decided to do a firm decision.

Minus 24 kg, for 3 months

Everything in order. The first thing I'll start - is the motivation and discipline. I will not chew these concepts and to go into psychology. I'll tell you just how it works for me.

1. Discipline and motivation

Motivation - a clear understanding of the goal and for which you have this goal is achieved.

My example

The goal - to remove belly fat and weigh 85-87 kg.

For what I am doing:

• be in good health;
• be toned;
• look good;
• once again become attractive to girls.

Discipline - this daily steps toward the goal no matter what. Abandon the cake, when really want; not thump at the party, when all around and offer you a drink; go out joggingWhen the street rain or frost; go to the gym after work, even if tired, and so on.

2. Food

The second most important item. Meals - a 70% success rate.

I exclude from your diet all the fat, flour, fried in butter, salty, sweet, any junk food and alcohol.

My daily diet looks like.

8:00 - 150-200 g boiled buckwheat or oatmeal (in water, without salt, oil, sugar - just empty porridge).

11:00 - 150 g of buckwheat or oatmeal + 150 grams of vegetables (vegetables can be any other than potato, and importantly - without oil and salt).

14:30 - 100-150 g protein food (chicken breast, lean fish, lean beef) + 100 grams of vegetables.

18:00 - 100-150 g + 100 g protein vegetables.

21:00–22:00 (After training and before bedtime) - 200 g skim curd.

For such a menu does not require serious culinary skills. It is very simple and takes no more than 20 minutes a day.

I also want to note that the mass of each portions available off the shelf. Weights I use very rarely and take everything in the eye has become accustomed.

I also drink a lot of water, about 3.5 liters per day. Tea, coffee and other drinks do not count - just plain water. It speeds up the fat burning process. I try to eat at the same time.

So I eat 6 days a week. One day a week I allow myself to eat any food. You can do the same, but the main thing - without fanaticism. :)

Alcohol is better not to drink at all, but if you strongly want it no more than once a month!

Of sports nutrition, I use BCAA (amino acids), L-carnitine (accelerates fat burning), vitamins, adaptogens. I do not recommend buying the whole range of nearest shop sportpita, first consult with a specialist.

3. Sport

Sport should be present. It helps us to burn excess calories, which have turned into fat folds.

It is important to enjoy the training, so choose the one what you like. I've been doing MMA and shakes, sometimes run in the mornings.

Training should be at least three times a week, and preferably five, but it is important to consult a doctor and listen to your body.

Overwork and break itself is not necessary, but you can not feel sorry for yourself.

If lazy to go to the gym, the daily jog for 40 minutes - a great option.

Best of all - to find a good coach who will help you choose the training program. Choose the best coach on the results of his students. For example, I'm on trenazhorki and nutrition talk with two coaches, each with more than 20 years of experience and hundreds of successfully trained athletes. I have been doing martial arts guys, who themselves in their time have shown excellent results in sports and as successfully trained his disciples.

I feel comfortable to engage in MMA 3 times a week and 2 times in the gym. Sometimes that gets tired, in this case, I make a break for 2-3 days and then come back.

4. Sleep

During the weight loss is important to get enough sleep. You need to sleep 7-8 hours, preferably every day to go to bed and get up at the same time. The body gets used to it, and after a while you start to wake up without an alarm clock. I go to bed at 23: 00-00: 00, I wake up at 7: 00-8: 00.

5. monitoring results

During a difficult way to the target you need to understand how you went and how much is left. I measure two parameters: the weight and volume of the waist. When I started my weight was 110 kg, and the volume of the waist - about 150 cm. Now - 86 kg and 96 cm. I weighed before each workout and after it, I measure the waist once a week. Results fix via notes in the smartphone.

I also photographed in front of a mirror about once a month. Here, too, the results visible.

When you see even small positive changes, this is really fun and even more motivated to move toward the goal.

Subject to the rules of all the above items changes are inevitable.

6. Environment

The important point. When everything around you maintain, the path to the goal becomes easier.

I talk with people who have already achieved similar results with coaches and athletes. When you're in such a get-together, you are impregnated with this energy and mind less and less have thoughts of skipping a workout or a piece of pizza. :)

Most of my friends, relatives and friends rejoice my achievements. This greatly charges.

results

I reached the goal and are now weigh 86 kg. I began to look even a little younger than his years, and did not feel 29, and 22-23 years. Once again, my favorite outfit was the size, amount of attention from the opposite sex has increased markedly. It's nice to hear compliments that of others about how I've changed. This is all undoubtedly pleases.

I realized that to lose weight is actually not so difficult.

The most difficult to keep in shape and does not take positions.

Now I'm working on: continuing training, stick to a diet and follow all the principles listed.

The only thing that I allow myself - this is the most relaxing snacks (twice a week instead of one), and even slightly reduce the amount of training (from 5-6 to 3-4 times a week). Here the main thing - to keep abreast of and monitor changes. If the results are abnormal, I already know what to do.

If you will be wondering how come my affairs retention achieved, then I'm happy to tell you about this in the next article.