Running & Weight Loss Success Story

Yesterday was the end of my 12 week Weight Watcher's Challenge. As I mentioned in my last post, I started 2020 at 197 lbs. It just seemed to creep up over an 8 year period when I went back to work after being a stay-at-home dad for almost a decade. I lost some weight thanks to a Gym Challenge I participated in and got down to 177 at one point, but thanks to Covid, finished at 185. After the challenge, I went back up to 191, and said enough is enough. 

I Needed Accountability

I started running again and even joined Weight Watchers so I felt I'd have some accountability. I can do exercise no problem, but I needed to really eat better. I love fast food, ice cream, chips, beer, etc...So I joined Weight Watchers. I signed up for a 12 Week discounted plan and figured I'd see what I could do in 12 weeks. Long story short, I started at 191 lbs. and ended at 174.8. 

Visible Results in 12 Weeks!

I have to say that my stomach is so much flatter. I even have some abs if I flex. I feel and look so much better now. An added benefit of the weight loss is that my times are getting much better too. Just the other day, I took 24 seconds off my two mile time! 

I am now 6 weeks out from my birthday so I'm going to continue with Weight Watchers and of course running and see if I can down to 160 lbs. which is what I was before i went back to work in 2012.  My ideal weight would be 150, but I think almost 25 lbs in 6 weeks is too much to lose in that period of time. The general rule of thumb is 1-2 lbs per week, so even getting to 160 (a 15lb loss) is going to be tough in 12 weeks without losing muscle.

Asheville Weight Loss Coach: Case Study 1

I have my first client since becoming a Certified Personal Trainer & Sports Nutritionist here in Asheville.  I want everyone to follow his progress and cheer him on.  Today is April 16th, 2011.  Michael is a stay at home dad - sedentary - Early to mid 40's.  His stats are as follows:

• Starting Weight = 166.4 lbs
• Resting Heart Rate = 66 bpm  (not bad at all for sedentary - Mike is a former athlete)
  
• Goal 
• 145 lbs 
• Run 1/2 marathon
  
• Issues to Overcome 
• Recent plantar fasciitis on left foot
• Calf strain on right leg 3 weeks ago
• Lack of flexibility so prone to further/repeat injuries
• Poor eating habits
  
• Good News 
• 22 Weeks until 1/2 marathon
• 22 Weeks to lose 21.4 lbs (1 lb per week) - Very Achievable
  
• Mike's Initial "Fitness Do-Over" Plan 
• Cardio training 4 times per week with focus on running
• Weight training 3 times per week using body weight, dumbbells, resistance bands
• flexibility training - daily
• Nutrition Plan

****Update on Micheal's progress: Micheal was very busy with lot's of things going on in his life.  By the time we got down to business, he had just 6 weeks left.  He still had trouble getting to our workouts and so we had to focus on quality workouts over quantity when he did show up.

Micheal averaged just 2 miles per day for the 6 weeks leading up to the Half-Marathon.  He stayed injury free, lost 3 pounds (he didn't diet at all...) and actually ran the whole way for the half marathon.  While he didn't run as fast as he would have liked, he did complete it - even running all the hills - and felt great after!  Way to go Micheal!