How to get rid of 37 kg for 2 years: the experience of Paul Kolodyazhni
Motivation / / December 19, 2019
Background: Paul Kolodyazhni. 35 years old, height 175 cm. Sedentary office work - designer sites and interfaces. He lost in the two years to 37 kg - from 115 to 78 kg.
What was the maximum weight
What was my maximum weight I do not know. But the last weight that I recorded before the beginning of a conscious diet, was 115 kg.
When it was decided that something must be changed
Two years ago, we came with a team on a six-month winter in Thailand. After about a month the staff complimented me: "Oh, Pasha! How much do you and noticeably lost weight! ". Encouraged by the praise, the same evening I was weighed in the balance at the entrance to the shop 7eleven... I went to another store. I weighed again... And the joy was replaced by bitterness. No panic! Ruthless scales showed me 115 kg! One hundred and fifteen! In my '33 and my then-average growth. Horror!
It is this figure crashed into my memory. And this evening, exactly two years ago, has become a point of awareness Problems.
How to lose weight and that helped achieve the goal
Two years - it's quite a long time to respond briefly. But I will try.
Of course, the most important point was the awareness of the problem. It is a blatant humiliating and painful understanding of how bad your case, it was a very powerful driver throughout the journey. That's what helped me stay motivated.
How losing weight? Look at the picture below. This "my weight loss adventure" for the last two years. In the graph in simplified form, there are three main stages.
Consider these steps in more detail.
The initial weight discharge (-24 kg)
It took about five months after the realization that there is a problem. And it was the easiest step. Our body easily gets rid of all superfluous and redundant. Accordingly, the more you lose weight, the easier it will be to part with it.
What exactly is affected weight loss?
- The increase in physical activity. I began to spend more time outdoors. And many began to walk regularly. Typically, at least one hour a day.
- Changing diets. The Thai cuisine is almost entirely absent complex carbohydrates, starch and animal fat. Everything is based on vegetables, fruits, variety of meat and seafood. Occasionally can "zip" potato counterpart. And all around are served rice or noodles (also made of rice). This is the only complex carbohydrate in the Thai diet. Still it is possible to note two additional catalyst. First, all Thai food is spicy. A hot peppers, especially chili, is an effective accelerator of metabolism. Second, I began to drink plenty of plain water, which also affects the rate of metabolism.
- Changing your exercise program. I basically have seven years do not attend gyms, but I had a set of functional exercises for street workout workouts. Deciding to lose weight, I have translated them into HIIT (high intensity interval training). For this, I began to use the Tabata protocol. Brief protocol are: exercises are done with maximum intensity, and between sets or exercises rest is reduced to 10 seconds. It is clear that in such a pace can work out 8-12 minutes. But that's enough. protocol benefits of Tabata training can hardly be overestimated. Body burning, sweat pours a stream, there is a powerful hormone surge, and metabolism is increased too. Plus training time is greatly reduced. Now my training where I worked through the whole body takes about 15-20 minutes, half of which - it's warm.
Summary stage. Overweight is easily reset. Fresh air. Walking at least an hour a day. Food without complex carbohydrates and animal fats. Much water. The use of high-intensity training.
Fastening result (-5 kg)
The next stage in the chart - long horizontal fixing. For more than a year weight loss was almost insignificant. But we must admit that it was the most difficult stage, requiring a constant daily struggle.
I continued to do all that and have done previously. Many moved correctly and fractional ate and drank a lot of water and trained using the Tabata protocol. But why such a low complexity and progress? I want to emphasize two main points.
Food. Wintering over. We're back home. To normal life, the kitchen and shelves in the store... During the winter in Asia eat correctly came out by itself, without any additional effort. At home, it became clear that to maintain the achieved results, it is necessary to review and change all previously existing eating habits.
From my experience I would recommend to form the correct eating habits gradually. Not to get a temporary measure, that is diet. In no case. On the contrary, we go in small steps. Step by step, reducing harmful products in their basket. To be precise, it is not cut, and the replacement products among others. Every time we give the consciousness to get used to changes in diet, shopping basket and the dishes that we cook from it. And only when we realize that we have become comfortable, we move on. It is this gradual approach organically woven into our lives, without causing significant discomfort, and most importantly, forming sustainable habits proper nutrition.
nutrition principles are the same. Minimizing sweet, complex carbohydrates, starches and animal fats. Complete exclusion store juices, especially nectar, sweet sodas, beer, white bread. This leads to an increase in the diet of vegetables, fruits, meat and fish. It is clear that the food must be fractional, 4-5 meals per day minimum.
Leather. After losing 24 kg in six months, I certainly felt wonderful. And look, too. Until clothing... But in the mirror I see it was not very nice. I looked like an old bulldog. Flabby hanging folds, drooping belly and "ears"... And if in motion... Ugh! Horror.
The skin does not have time to change their area at the same rate at which I lost weight. But I knew that she will catch up with the body. It is only necessary to give her time and help a little. Daily massage of problem areas to increase circulation. And daily douches. The change of temperature with piping-hot on the ice has a wonderful tonic effect on the skin.
Summary stage. We fix the result. Instead of dieting - habit formation proper nutrition. Give time to get used to the consciousness and the environment. Remember that It tightens the skin. Massage of problem areas. Cold and hot shower.
Aesthetic drying (-8 kg)
100 days dropped 9.5 kg fat and gain about 1.5 kg of muscle, which made the overall change in -8 kg.
This stage ended just a week ago. Before starting phase weighed 86 kg. But we can not get enough! No objective reason other than aesthetic "I want to own dice!", I did not.
We remember that the body quickly and easily parted only with what is really unnecessary. The less you have body fat percentage, the harder the fight against it. And here is, of course, I came to my aid targeted diet and interval running.
Diet. For drying I chose the Dukan Diet. And now I'm sorry I ignored it earlier. Extremely effective. Describe her silly. Internet far and wide. In fact, this low-carb diet with protein dominant. Very comfortable for a full life and training. That was the maximum effect, the following regulations and do not deviate.
Run. For its normal activity in the form of daily walks and exercise, I added running 2-3 times a week. Interval. The stadium lap run to a comfortable rhythm, circle passes quickly step. Why? Because it is simply more effective for weight loss. We can stay at a distance of 2-3 times longer than if we had simply fled. In this case, all the while effectively burn calories as body temperature and heart rate throughout the race remain high.
Summary stage. The lower the weight, the harder it is to deal with it. Diet Duc. Rigid adherence. Adding jogging or cardio program training.
Total weight thrown for two years - 37 kg. It sounds a bit abstract, but if you see the severity of the metal ...
How to react to surrounding changes
Overall - positive. He pointed out that the environment had longer to get used to not to my new appearance and a change in diet, lifestyle, hanging out ways established patterns of behavior.
More I learned about a "lot." For example, by loved ones, in retrospect, what they really thought about my former appearance. Already without mitigation and belittling.
More familiar bombarded with questions about diet, exercise, nutrition. How to lose weight, how to get fit, how to keep motivated, and the like. I advise, but to inform you that the issue is not at the address: "I am not a fitness trainer, not a nutritionist, not a doctor. I designer. If you need expert advice - go to a specialist. "
What has changed in your life
I changed lifestyle and leisure. It became more complete, active and dynamic. I loved the yoga and jogging. I have become available types of active and even extreme sports. My body never ceases to amaze me, and it gives me joy to experience its capabilities.
More wardrobe several times changed in these two years. Completely disappeared and baggy balahonistye things. Black clothing is no longer dominant.
I began to live in peace with itself and its reflection in the mirror. I have not ceased to love to be photographed.
I noticed that it became more than to please people. Including the opposite sex. Fortunately, for my wife is not a reason for concern, but rather to be proud of.
Now I weigh 78 kg, of which only 12% fat. This is a good indicator. But there is still work to do.
In the near future consolidation result again. I plan until February to hold the weight of the horizontal in order to get used to the changes. And then the last spurt. I want to dry yourself for the summer season to competitive performance - about 8% body fat.
Proven Tips those on the path to a healthy and beautiful body
Practical advice on the example I gave above. They are quite simple and memorable. To follow them is important to understand a few things:
- The road by walking.
- Change takes time. You have to be persistent and patient. Magic and rapid change does not happen.
- You have to be honest with yourself. All that we are doing with your body, do it for ourselves.
- 80% of the results depend on what happens in the kitchen, not the gym.
- Major changes must occur in the head. It is our way of life and food led us to disastrous results. Being overweight - this is only a consequence.
Our body - a wonderful tool. Plastic, docile and flexible. It was created in order to adapt and change. I am convinced that there is no limit capabilities of the human mind and body. Nothing is impossible.
Start!