Body Transformation: Tangible Strength

The life of a transformed athlete changes along with his body, but there's always more work to be done. See how Andrew transformed, and retained his self.
Name: Andrew Brodsky
Email: abrodsky71@gmail.com
BodySpace: SFLFitness

Andrew Brodsky Andrew Brodsky
AGE 39
HEIGHT
5'9"
WEIGHT
240 lbs
BODY FAT
23.4%
WAIST
38"
AGE 41
HEIGHT
5'9"
WEIGHT
154 lbs
BODY FAT
8.3%
WAIST
29"

Why I Got Started

I was 38-years old and looked in the mirror and thought, "I'm disgusting" and couldn't stand to see my image. I'm a father of 2 young girls ages 5 and 7 and I couldn't keep up with them.

My life was a total mess, physically, spiritually and mentally. I can remember trying to tie my shoe and I would get so dizzy from my gut pressing into my knee, Everything hurt from my knee to my back, and I was just sick and tired of being sick and tired. So I did something about it.

I didn't go out and tell the world I'm going to work out and get in shape, I just did it. November 9th at 4:30 a.m. I began my personal journey of improving my current state. I had no idea that I would end up like I am today and that is the best part. I just focused on one day at a time, I didn't think about the days before and didn't think too far into the future, I stayed in the moment.

This is a dad who can run with his children!

How I Did It

My first step in my journey was to truly analyze my diet and make a life change and not be on a "diet." To me the word "diet" sounds temporary and for the most part that is what people get when they diet, temporary results. I used www.mynetdiary.com to track everything that I was consuming in a day and I was shocked at what I was doing to my body.

By keeping track of my daily food intake I was able to begin to adjust what I was eating to find what my body would respond to.

For the first time in my life I started eating proper portioned well balanced meals that I can continue for the rest of my life.

Next I started to track my physical activity with my heart rate monitor and was able to maximize my cardio routines to become an efficient calorie burning machine.

I was now beginning to understand the true meaning of the mind body experience/connection. I was learning to use my body in a much more efficient manner and as a side effect I started to feel better.

I stayed focused and kept my goals obtainable to keep me motivated and tangible. I also continuously challenge myself with realistic goals whether it's improving my flexibility, strength or stamina.

You always need to challenge yourself, don't get stuck in a rut. Hire a trainer for a few months to help create some structure or guidance for new ideas. Everybody has it in them to change; the key is that it largely depends on the level of desire to change.

Lastly, and most important is find a gym where you feel comfortable, can focus on yourself and not be distracted by the social aspect. There is a time and place for socializing and for me it is not the gym. I found a smaller facility that doesn't have the crazy social scene and I can focus on my primary objective for being there in the first place.

I think what really has and continues to help me is that I know I'm genetically different from everyone else in the gym and I can accept that. There will be people in the gym who look much better than me and that could be discouraging to some.

Never compare yourself to anyone but yourself, only you will feel the pride, confidence and self-esteem that come along with doing the right things physically, spiritually and mentally. Enjoy your journey and stay in the moment.

Supplements

Morning
Pre Workout
Post Workout

Diet

Meal 2
  • nuts

    Nuts & Dried Berries

    1 cup

Meal 3
Meal 4: Post Workout
Meal 5
Meal 6

Water:
Drink 1 gallon throughout the day

Training

For most strength moves, I use a 1/2 rhythm while increasing weight each set.

Day 1: Chest/Triceps/Core
Day 2: Shoulders/Legs
Day 3: Back/Biceps/Core
Day 4: Rest
Days 5, 6, 7

Repeat muscle groups in same order but with different exercises. Always change up your routines, don't let the body adapt to your same old repetitive routines.

Suggestions For Others

My suggestions are to find a good gym that has other people who are serious about their health. Stay focused on one day at a time and results will begin to appear before you know it.

Don't be distracted by socializing in the gym and stay away from the 5-day per week high intensity cardio routines. You need to develop lean muscle mass to truly become a calorie burning machine and that does require weight lifting.

As I went through my transformation I got re-certified to be a NASM trainer and make it my life's passion to help others make significant healthy changes in their lifestyles.

For more about Andrew and his transformation check out his website: www.SFLFitness.com

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