I decided to join the gym due to various unrelated reasons, and took it as an opportunity to kill some time after work, and also get a bit fitter - especially as I had a big holiday coming up with friends. My lifestyle was quite busy (barely have any evenings free), and job is office-based - so finding time to change my eating habits and moving around has always been low on the priority list. But I've never been ridiculously unfit - always just below my desired level. I was already walking ~40 mins a day to and from work, so I decided to capitalise on this strength a bit more.
I joined the gym at the start of June, with the intention of shifting some gut fat before my holiday in mid August. I started doing research to find the most effective way of dropping the calories without having to run (running gives me exertion headaches). Luckily, the treadmill has a predefined setting - Fat Burn.
I quickly realised, that a high incline, fast walk was the ideal way to burn the most calories per hour without having to run - around 850 calories/hour - which can be higher than running on a flat surface for an extended period of time.
My mind also works differently, so for me it wasn't about a time game, it was a numbers game; I quickly worked out that I would need to spend about 35 - 45 minutes on the treadmill in order to lose 500 calories per session. The idea is to start slow, find your limit, and then up the limit. I would aim for 500 calories per session, and if I did well, I would up it to 550/600/700 calories etc. I was going to the gym 3 times a week (sometimes 4), and in and out in an hour, so I was hoping to deficit 1500 calories a week through just exercise. This worked well with my busy schedule, and if I missed a mid-week session I would go on a Saturday morning (I'm an early bird).
Start Weight: 86 kg / 190 lbs / 13st 8 lbs
First week, I was on incline 9%, and speed 6 - maxed out fast walk speed for me. It took me about 45 minutes to burn 500 calories, and my heart rate peaked at 170 calories. Thankfully, I had input this into the treadmill so it adjusted the incline / speed to make sure I didn't go any higher than that.
During this time on the treadmill, I knew I would be bored - my mind hardly ever switches off. Therefore, I occupied myself by doing the only thing I knew that would fit ~40 mins - watching TV show re-runs (/r/MrRobot/)
I also knew that eating healthy would be the next step to ensuring this wasn't a wasted effort, so I quickly made some changes to my diet.
Breakfast: Two slices of plain toast, two eggs (boiled / poached - nothing with oil)
Mid-morning Snack: Apple / Orange
Lunch: Home prepared chicken breast / sliced pieces oven cooked in marinade for flavour with a good amount of veggies. Green leaves, lettuce, sweetcorn, cucumbers, beans, peppers, carrots, onions, broad beans - all available from the canteen at work every day or just buy it at the local shop and mix it together during the morning at home. This cost me about £12 / $15 a week to buy as opposed to £20 per week if I bought it all in the canteen.
Mid-afternoon Snack: Apple / Orange
Dinner: Half-portion / plate of whatever I would normally eat, but also with reduced oil / fat / diet versions etc.
Note: I didn't have a strict calorie count, just a deficit by switching out normal meals with healthier ones that I knew I'd be okay with. Absolutely nothing with chocolate in it, and no soft drinks - not even diet! I have a huge sweet tooth, so I would only ever eat something sweet where it was unavoidable - but banning chocolate is a must. If I needed to eat something a bit more, I would munch down on a third piece of fruit, or a protein bar of some sort. Avoid red-meat where possible, stick to grilled chicken, and pick a vegetarian option if nothing else looks healthy. If you need to eat anything prepackaged (due to lack of availability) then pick the one with the lowest calorie / fat content. Carbs are fine if you can't avoid them!
Middle Weight: 79kg / 174 lbs / 12st 6lbs
I kept up this routine, and watched as my weight fell on average of a kilo a week (weighing myself every Friday evening) - which was absolutely amazing! I knew I had made it when my weight hit 79kg - and it stayed there. I had not been under 80kg in many, many, many, years, and this was my first SV! I was ecstatic! I was logging all of this in my pedometer app (which wasn't recording my treadmill steps as I didn't want it to skew my actual walking).
By mid-July, I was meeting my friends for the first time in 6 weeks - and every single one could not believe the weight loss I had achieved. My face was much more smaller, my clothes were a lot baggier, and I just felt more confident. Having them notice and compliment me on my achievement was a huge plus for me, because they could see the difference 6 weeks had made.
By this point, I had loosened my meals slightly, having low-sugar Jam spread instead of boiled eggs, and maybe a normal portion of dinner in the evenings if I had a light lunch - so long as my average meals throughout the week was healthy, then I'd be okay.
Changing up the gym
After a while, the gym got easier, so I upped the challenge on the treadmill - speed 6.5 at 15% incline - the highest fast walk speed and highest incline. This was exactly what I needed at this time, as it pushed me right to my limit. I couldn't walk any faster without having to jog, and the incline was as tough as it got. My heart rate was also taking a lot longer to hit the max - which had now dropped to 160 bpm. It took me right to the very end of the session to hit my max of 160bpm, whereas before I would be at my max of 170bpm 20 minutes into the session. This was progress, as it meant I was truly getting healthier - an amazing NSV! My starting heart rate had also dropped from 80bpm to around 65 - which was astounding. My BP had also dropped - but this was already within a normal range before I started.
I also started to do some weights, and cycling, and rowing where I didn't feel like fast-walking. Weights I would do low weight high rep e.g. 8kg, do 10 reps, 5 sets, and keep going (or I would listen to 3 songs and then switch weights to 6kg). I could feel my heart rate really working, almost as fast as the treadmill, so I knew it was doing it's job.
I can't cycle for long, so I definitely need to keep working on that if I don't feel like fast-walking.
Cheat week - Sickness!
I came down a bit unwell for a week - unrelated to the weight loss - and I used that week to recover. I ate healthy still, but I would eat a bigger portion, maybe have another glass of fresh fruit juice. I even had two burgers during a BBQ! Avoid the buns where you can to quickly avoid some carbs, and munch down on grilled chicken over red meat.
I used this as a cheat week - but I found I had made no increase in weight - which was fantastic. I was enjoying myself, recovering, while maintaining the weight loss - which was progress in itself!
Current Weight: 75kg / 165 lbs / 11st 11lbs
Just before I went on holiday - I hit my goal weight - 75 kg! I needed to buy new clothes that would fit! I went to Primark (cheap and cheerful) and found some basic tops, trousers, and belts.
All my existing shirts where L sizes (chest size 42 - 44 inches) - and they were far too big (but I work baggy clothes well). M is a comfortable fit now (if not a little big) and even some S sizes started to fit (shop dependant), so to be safe I stuck to wearing M (chest size 38 - 40 inches).
None of my current belts fit anymore, so I had to buy M sized ones - and only another inch is left before they'll need replacing too!
All of my friends noticed the weight loss at the airport - even the ones who'd seen me earlier that summer said I'd lost even more weight / looked even better.
I found that photos of me looked so much better, especially when comparing myself to photos to before the weight loss began. My BMI is also within the healthy range so visits to doctors (which are rare), means I no longer need to listen to them give me the weight loss talk!
Overall, I am very proud of my achievements. My family and friends have noticed it, I've felt it, and it's giving me motivation to keep going.
Long Term Goal: 70 kg / 155 lbs / 11 st - Weights: 15 kg reps
TL;DR, Lost 11kg through focusing on the numbers i.e. calorie loss per gym session, and switching out meals with healthier (but enjoyable alternatives). Treadmill Speed 6, 15% incline, weights 8 kg, 10 reps and 5 sets, 3 times a week. Missing a few days isn't a problem - maintenance is also progress!
