[ Q ] Hey Louis, a bodybuilder friend of mine recommended your page to me because he knows I am aiming for a transformation similar to yours. I read your articles and I know you must hear this 100 times a day but... you really are an inspiration!
I started hitting the gym last month, and I have lost 16 pounds so far, which isn't much but I plan to stick out my routine until I get the body I want.
I started doing 30 minutes of cardio a day, have now increased to 45, and eventually before this month ends I am going to do 60 minutes a day. When you first began your workouts, did you only do cardio and then incorporate weight lifting after you had lost weight?
I want a physique similar to yours eventually, but some people have told me that because I am overweight now, weightlifting wouldn't benefit me and I am better off just sticking to cardio.
Would you agree? I am not yet following any specific diet; I am just eating healthily and cutting out all junk food. I understand that you must have a million and one things on at the minute, so I would understand if you didn't reply, really I just wanted to say thank you for publishing your story on the net!
I look forward to reading the next installment!
Thanks again!
Response:
That is very cool that your friend showed you my link & articles. When I first started working out I started with weights and then went to cardio. I would not recommend cardio only because you want to build muscle to speed up your metabolism to burn more fat.
Work out aerobically 45-60 minutes, five days per week. Cardio is important for weight loss. If you can't get to a gym, go for a walk / jog, take a hike, or go for a bike ride with the kids. On the days you are not incorporating weight training into your workout do the last half hour of your cardio in a higher heart rate (75%) in order to mix things up and get maximum calorie burn out of your workout
Add 2-3 days of weight training. It is essential for weight loss because it builds calorie-burning muscle tissue. Aim for 8-15 repetitions per exercise using a weight that challenges you but still allows you to maintain good form. If you can do more than 15 reps with a weight and the exercise still feels kind of easy, then the weight is definitely too light.
In the event that this routine overwhelms you, modify it to your ability and lifestyle. Anything you do is better than nothing by remembering that. And nothing you put your heart into could ever be a "total loss" no matter how minimal.
Good luck!
What Type Of Cardio Program Should You Follow?
[ Q ] I read your story again on Bodybuilding.com, wow! I've lost almost 80 Lbs.; I was 280 Lbs. and now I'm at 204 Lbs. Now that I have lost all this weight it becoming harder to stay with the program and stay motivated. I feel I have to lose about 15-20 more Lbs. before I start seeing the definition I want on my stomach. I just wish it was completely flat!
What advise can you give to get through the slums of weight loss.
Response:
When I wanted to give up I would just think of all the reasons why I wanted to lose the weight in the first place. That would make me work harder to achieve my results. Just take it 1 day at a time and try not to focus on the the week or the month.
Nutrition is also very important when trying to losing the last few pounds and finally see that "six-pack". Try to kick up your cardio sessions to at least 5 times a week. Focus more on nutrition and cardio then you will see results.
What Type Of Did Louis Follow? Find Out Here...
[ Q ] Dear Louis thanks for the info, but I'm still having problems and have some other questions.
What is proper nutrition exactly? I believe I am eating.
Here Is An Example Meal & Day:
- 9 oz of chicken breast and a cup and quarter of frozen vegetables.
- I eat twice a day and drink plenty of water, around a gallon or so.
My biggest problem is that I like to snack a lot and do have beer occasionally. Sometimes I might drink a case of 18. This isn't common but I'm trying to stop.
I have used Hydroxycut and CLA but those really didn't work for me, what did you use? I have also used Animal Stak which has Andro in it.
I just recently stopped using because because I was having roid rage and a lot of depression which I have discovered was low due to the erratic level of hormones. This in turn caused my drinking to get out of control. Now that I am aware of what was causing the problem I do have it under control.
I'm still doing cardio for about 40 minutes and burn about 500 calories on the elliptical. After the cardio I start working on abs. Is this efficient or should I increase my cardio? Also can you give me any other tips that I could use to loose weight?
I sure would appreciate it.
Response:
You should be eating about 5-6 meals a day (every 3 hours). Chicken & vegetables are great, but you should be having some healthy fats also (flax, nuts, fish oil). If you learn to eat every 3 hours then you won't be snacking on chips and other unhealthy foods.
I never really used any "fat loss pills". I just ate right, worked on cardio, and did it consistently no matter what. You have to make your health and your fitness goals the number one thing in your life.
40 min of cardio and burning 500 calories is great! Keep it up. Try to do this at least 5 times a week. Do not forget that cardio should not replace a healthy diet.
I promise you if you follow what I said in that article you will see some serious results in a month or less. It will take time, but is worth it in the long run. Just remember to make each day as important as the last!
[ Q ] Hi Louis, I am sure you are a very busy guy now after you appearance on Bodybuilding.com. I just wanted to send you a quick email to say congratulations and thanks!
I have referred a few of my clients over to your pages and they have found them to be very motivational. It is not until you see someone else going through the same journey that you realize and believe it really is possible.
So thanks again for inspiring these guys and showing them it is possible!
Health and Happiness!
Response:
I just want to thank you for your kind words and for referring your clients to my story/articles... it means a lot to me!
You're right on! People open up to me more when they see what I have gone through. Everything they are struggling with or the problems they face I have dealt with. I was faced with so many issues with my weight. Now I'm able to parlay what I gained from that into so many different aspects of my life.
At The Beginning Of My Transformation.
I really enjoy being able to help motivate/inspire others. Put it in people's minds that they can achieve their goals. People become quite remarkable when they start believing in themselves. Because when they believe in themselves they have just discovered the first secret to success.
[ Q ] Hey! Sorry for the delayed response, I've been up to my neck in work lately.
I was wondering, in the end, what was your diet and cardio workout like? I am not hitting a plateau; I have hit a brick wall!
Anyway, congrats again, it's good to see people reach results without any drugs involved (they tried to get me into ephedrine... I've been working in nightclubs for the last 4 years... I know what that shit does to ya).
Response:
Yeah, you don't need any type of "miracle fat loss pill" to drop the weight, just focus on your diet because that is almost the most important part, which is then followed by a solid workout plan & consistency.
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Time & Consistency: The Keys To The Body You Desire!
Why are more and more people failing in their attempts to achieve a healthier, leaner physique? Their workouts were great, they did their cardio, ate right too. Learn why time & consistency are the key to gains!
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My diet was pretty strict and at the end, I had no cheat meals, and did cardio everyday.
If you are stuck or have hit a plateau maybe the weight loss plateau occurs because your body thinks there is a famine occurring and has slowed down your metabolism in order to conserve calories.
This usually occurs within about a month of starting a weight loss diet, and may reoccur periodically thereafter.
Speed up your metabolism. Boosting your activity level will boost your metabolism and re-start weight loss. For example, if you exercise for 20 minutes a day, try increasing to 25-30 minutes a day and weight loss should return to normal.
On top of increasing your exercise do not forget to monitor your calorie intake. If you do not then you may experience a return of the weight loss plateau effect.
Also, do not go too long without eating. This is not good for your metabolism/metabolic rate. For a woman, 3 hours without food is a reasonable maximum. The most important thing to remember is to make sure you always eat breakfast!
[ Q ] Mr. Dorman, I was researching the net for meal planning and I crossed your website. I love what you were able to do to your body. I know that if I can conquer my physical body then I can accomplish anything in the world.
I am extremely overweight. I have never had a positive self-image of myself and I am a survivor of sexual abuse. Until recently, I have always blamed myself for my inability to stop the abuse.
The abuse continued for years and growing up I didn't have the greatest support system. Nevertheless, I survived. I didn't know who I was as an individual or how to take care of myself because I have taken care of others and their interests before my own.
Now I am learning to love myself and explore my inner self. At the age of 30, I now realize that I am the only one capable of making life changes. My BMI was rated at 60.1.
I was reading your article on Bodybuilding.com and I find your story very interesting and inspiring. I have been making some good changes, and very slowly am starting to see some results. I have a few questions about your program.
When did you start until you reached your goal of 194? Do you have a problem with excess skin?
What about stretch marks? I am currently seeking advice with my new eating habits and how to handle an overwhelming amount of nutritional information. Also, did you're self-esteem increase?
Thank you for you time.
Response:
I want to thank you for your very kind words. I'm blessed to have the opportunity to inspire others by my own story and would like to congratulate you for starting your new fitness lifestyle. There will be times that you want to give up and believe that there will be limits, but limits only exist in your mind.
I know that some past experiences may slow you down in life, but that's why they are in the past. Only dream and look for what you can do for yourself in the future.
My past has a lot of issues of abuse, my family did a lot of drugs, and growing up poor… none of that stopped me with any of my goals, they just made me work harder and dream larger.
It took me about a year to lose the weight, and I didn't have that much loose skin, just some stretch marks that are pretty light now. My skin also got tighter as my body fat went down.
I know that all the information on the site is overwhelming, but it takes time and consistency to do this. Try to remember this one bit of advice: 80% of the plan is what you eat!
[ Q ] Hi Louis, Well done with the transformation!
I have lost most of the fat I want but am getting pretty skinny. Despite my weights, I seem to be getting smaller. How did you get that muscle? Did you put on muscle before cutting? I though fat loss and muscle gain could not occur at the same time?
I thought about eating more but am worried about putting on fat again. Did you gain muscle during fat loss or after? How did you gain such LEAN muscle?
Do you eat at night? I eat at 7 or 8, then, go to sleep at 12, wake up at 9am. Am I starving myself during my sleep? Maybe my body is feeding off my muscles at night (maybe my breakfast is inadequate).
Any comments appreciated and congrats on the new body!
Response:
I have been working out with weights for years, even when I was at my heaviest and trying to lose weight. The thing to remember is that when you are building muscle and have more muscle your metabolism speeds up so you're able to lose weight better.
Since gaining muscle I was able to keep adding muscle while leaning out with the cardio, and eating right.
You should not be starving yourself but know your BMR. Try splitting your day into 5 or 6 meals. You should also be eating a night time meal if you're hungry. I never worried about the time of the day, just the foods I ate.
Since dropping the weight I have been able to gain lean muscle and keep off the fat. Remember though, to be patient and never give up. It takes time to meet these goals.
I love to workout and am glad for the opportunity to do so but because of my childhood I have had a hard time keeping focused and started having problems with my thyroid during the off season.
I turned to fitness to correct the problem, but as you know it wasn't the only thing I had to fix. I had to mentally re-focus also to overcome problems with anorexia.
I am now a better person and have learned a lot and just qualified for the USA's last year. At this time I found out that my T3 and T4 levels were really low. These levels were probably from extreme dieting and hard work which taxed my body a lot.
I am doing all the necessary work to get it back to normal and hope that people can learn from my experience just as they have from yours.
Response:
We all have made bad choices in the past, I know I did. Life's challenges are not supposed to paralyze you; they're supposed to help you discover who you are.
It does sounds like you have learned quite a lot from those 3 years, I tell people to go ahead and make mistakes. Make all you can because that's where you will find success.
I learned so much about my body from trial & error to the point of being able to read how my body acts/reacts to foods, meal plans, workouts, types of cardio. I also failed a lot - but mistakes are like our "teachers" - they help us to learn.
[ Q ] I want to start off by saying you had a huge change! I'm new to the Bodybuilding.com site and looking to find that motivation. I'm on active duty in the Air Force and stationed in Japan.
I had been doing great until about a year ago when I started having personal problems with my wife. I'm 39 and single again but want to the lead out. I get to the gym six days a week but I think it is more of a going through the motions thing.
I am seeking somebody that would be willing to give me some tips on programs to help lose weight. I'm 6'2" at 247 Lbs. About a year ago I was at 230 Lbs. and not in bad shape for my age. Well over this past year my weight has gone up while my motivation has gone down.
I will stop for now and hope you will be able to respond. Again, great transformation... you have got it all in place.
Response:
That's awesome that you are ready to get over everything in your past. Hell, your single now! This is the perfect time to kick ass in the gym and look good for the next time you see your ex-wife.
This is actually a serious goal and one that you should think about daily to keep yourself motivated. If I just broke things off with a girlfriend I always wanted to look my best next time I saw her or I wanted to be with a hot chic.
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Something you should think about everyday when you are about to hit the gym is to work hard and find ways to stay away from junk food. Remember the biggest part of loosing weight is diet and cardio.
louis@bodybuilding.com
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