My Weight Loss Story
My Story Summary
Growing up, I had a big appetite but stayed lean due to sports. After high school, the weight piled on as my activity levels dropped. By Christmas Eve 2022, I weighed 268 lbs., felt terrible after overeating, and received alarming health warnings from my doctor and eye exam - a wake up call I couldn't ignore.
Determined to reclaim my health, I adopted a disciplined regimen of diet, rucking, and weightlifting. In six weeks, I lost 20 lbs., and eventually, 52 lbs. Rucking with a weighted vest and climbing stairs built my endurance, while structured weightlifting routines increased my strength. A high-protein, nutrient-dense diet paired with supplements like nitric oxide and magnesium supported my transformation.
Key changes included:
Exercise: Rucking 3x/week with 35 lbs. vests, stair climbs, and bodyweight exercises; weightlifting 3x/week using heavy weights and controlled techniques.
Nutrition: Reducing sugar, salt, and carbs; focusing on fresh fruits, veggies, and lean protein; incorporating healthy fats, seeds, and supplements.
Results: Improved fitness, strength, energy, and overall health, with over 50 lbs. of weight loss maintained for nearly 2 years.
This journey proves that with commitment, anyone - at any age - can achieve a healthier, stronger lifestyle.
My Story Details
Growing up, I had a big appetite but struggled to gain weight. In high school, I ate a lot, but with constant basketball, weight wasn't an issue. After graduation, when I stopped playing sports, the weight started piling on.
In 1992, I decided to get in shape. I lifted weights six days a week and was in the best shape of my life within a year. But as time passed and I worked out less, I gained weight again. When my children were born, I had even less time to exercise, and my weight spiraled further.
Fast forward to Christmas Eve 2022. My family gathered for our usual feast, including Chicken Parmesan, Chicken with Broccoli and Ziti, Cheesecake, Pies and Candy. I ate way to much and felt terrible for days. Weighing 268 lbs. I visited my doctor. While no major issues were found, my weight, blood pressure, sugar, cholesterol, and triglycerides were all dangerously high.
At this same time during an eye exam, I learned that I had blood behind my right eye, a common sign of diabetes. This was my wake-up call.
With the poor status of my health and news that 2 people I knew and that were my age had passed suddenly I decided to take charge of my health through diet, exercise and weightlifting. In 6 weeks I lost 20 lbs. and the blood behind my right eye cleared. Eventually I lost 52 lbs. in total.
Key Lifestyle Changes
Exercise
( Rucking )
I started rucking ( walking with a weighted vest ) 3 days a week, starting with 26 lbs. and now I am wearing the full 35 lbs. Each session which consists of 4 laps around my block also includes 40 squats, 200 reverse sit-ups and climbing 130 steps in my house. I couldn't go up 1 flight of stairs which is 13 steps in 2022 without breathing heavily and now I can walk up and down 130 steps carrying a 35 lbs. vest.
( Weight Lifting )
I use a pyramid system with heavy weights and controlled negatives. For example, my heavy bicep workout includes Preacher Curls, progressing from 115 lbs. to 160 lbs. with a focus on slow controlled movements. Initially I took no rest between lifts then based on the advice of a trainer that I spoke with I first went to 60 seconds between lifts then eventually 90 seconds between lifts. This has resulted in strength increases that I wasn't seeing previously and which I didn't think were possible at my age. I just retired and my salary was cut significantly so unfortunately we are cutting back on expenses and I can't afford this trainer's services however I was impressed in speaking with him and if I had the money this trainer's services would be a good investment. I encourage you to check out his website - www.tylerrabin.com
Weightlifting Routine: I lift weights 3 days a week with a Heavy Chest and Arms day, a Heavy Back and Shoulder day and a Light Chest, Arms, Back and Shoulder day.
Day 1: Heavy Chest and Arms
Day 2: Heavy Shoulder and Back
Day 3: Heavy Chest, Arms, Shoulder and Back
This high-intensity approach builds muscle and promotes fat loss.
Nutrition
Morning Routine: I boil water then filter it through a Brita system after which I add to this filtered water, olive oil, honey, pink Himalayan salt and the juice from a fresh lemon. This drink aids digestion, boosts heart health and supports immunity.
Pre-Workout: Before Rucking or Lifting Weights, I consume Beet juice, Taurine tablets, Nitric Oxide tablets and I do deep nasal breathing so as to boost blood flow, lower blood pressure and enhance performance.
Post-Drink Snack: I eat cashews, walnuts, and pumpkin seeds for heart health and immune support.
Daily Meals: For breakfast, I have low-sugar cereal with berries and Ezekiel bread, or eggs with salsa once a week. Lunch typically includes yogurt or applesauce, salad with vinaigrette dressing, and a protein source like peanut butter, baked beans, tuna or chicken.
I also enjoy ginger green tea and a tea consisting of turmeric, honey, black pepper and cinnamon later in the day.
Dinner is chicken, turkey, (sometimes pasta), cauliflower pizza or fish with fresh veggies.
Before bed I have 2 kiwis and a banana with cinnamon, a handful of walnuts, 2 magnesium tablets and peppermint tea. All of this aids sleep.
Weight Loss Benefits
Strengthens the back, shoulders and upper body.
Improves cardiovascular fitness and stamina.
Reduces stress, boosts mood, and aids in weight loss.
Strengthens bones and fosters community when done with others.
Strengthens the lower body, glutes, and core.
Improves knee stability and joint health.
Strengthens abs without next strain.
Improves posture and core stability.
Summary of my nutritional approach
Reduced sugar, salt, and carbs.
Only drink boiled then filtered water.
Eat only fresh fruits and vegetables.
Consume protein twice daily.
Include Healthy Fats (Cashews and Walnuts).
Include supplements (Nitric Oxide, Magnesium, Turmeric and Taurine).
Include some other healthy foods ( Honey, Lemon Juice, Pink Himalayan Salt, Beet Juice, Cinnamon and Thyme.
Include Healthy Seeds (Chia, Fennel and Pumpkin).
Conclusion: I've maintained over 50 lbs. of weight loss for almost 2 years through a balanced regimen of diet, rucking and weight lifting. Even though I started this journey before retirement, these changes are achievable for anyone at any age.
Check out this story on my website at - https://healthyretirementstrategies.blogspot.com/p/my-story.html
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