Name: Ksawera Usman
Age Now: 18
Weight: 220 lbs
Pants size: 20
Blouse size: 1x
Weight: 140 lbs
Pants size: 6
Blouse size: small
Why You Got Started?
I was always self conscious about my weight when I was overweight. People used to make fun of me and stare at me when I walked in a room; on top of all the shame and unhappiness I felt internally, I also developed some health problems from the weight.
I had high blood pressure which resulted in a 24-hour headache. My parents used to worry something might end up happening to me unless I lost the weight. They bought me all kinds of diet pills and signed me up at the local gym. After several attempts eventually I gave up and convinced myself it was just plain and simply impossible to lose weight.
A few months after losing hope I began to ride the bike with my older brother, 4 miles to school and 4 miles back. I wasn't expecting to lose any weight; I did it because I was having fun.
A couple of days later I saw my pants were a little bit too big on me. I became excited and decided to weight myself for the last time. To my surprise I found I lost 12 whole pounds. This was the start of my journey.
How You Did It?
After losing the first 12 pounds un-expectantly, I started eating regular small portioned 6 meals per day, and spending an average 3 hours 6 times per week at the gym. Since I was really big I started to lose 2 pants sizes a week at first which totaled in about roughly 8-12 pounds a week.
Eventually after I dropped to size 12 (175 lbs) the weight/fat loss wasn't half so rapid. I began to lose just 1 pants size and about 6 pounds average per week. As time passed and I became thinner, yet again weight and fat loss started to decrease in speed.
It took me about 8.5 months total to go from 220 to 140 pounds. These days on average I can lose only about 4 pounds max per week (in a healthy manner).
A Sample Week Of Diet
- 4 egg whites with a tad bit of yolk
- 2 pieces of whole grain toast
- Side of vegetables.
- Vegetables Fruits (then)
- Protein Shake (now)
- Medium Chicken salad
- Fruit Salad , (if that doesn't cut it then I have 1/2 or the whole veggie burger wrap w/ plenty of vegetables inside.)
- Varies, usually 2 egg whites on a piece of whole grain toast with a side of vegetables.
- Smoothie (then)
- Protein Shake (now)
Then 4:00pm-6:00 is cardio/weight training time
A Sample Week Of Training
- Sunday: Cardio, Abs
- Monday: Upper/Lower Back (Cardio)
- Tuesday: Abs (Cardio)
- Wednesday: Biceps, Triceps (Cardio)
- Thursday: Shoulders, Abs (Cardio)
- Friday: Cardio, Legs
- Saturday: Break
Suggestions For Others
Losing weight is not impossible. I used to think that weight loss depended solely on genetics (metabolism) but then I found out the greater portion that determines the speed of your metabolism is under my control.
- Eat plenty of fruits/vegetables.
- Know it takes time and patience.
- Eat small well portioned 6 meals a day.
- DON'T GIVE UP.
- Take some form of a vitamin supplement once a day.
- Choose cardio level exercise over fat loss zone exercise whenever possible.
Why A Fat Loss Zone?
"So is the 'fat-loss zone' the best way to lose fat? The answer is no!
Although the "fat-loss zone" uses a higher percentage of fat for fuel; you need to look at the big picture which is calories burned. Below is a chart that compares the two training zones.
Low Intensity Training burns 50% fat for fuel ex: 100 calories x 50% = 50 calories from fat High Intensity Training burns 40% fat for fuel ex: 160 calories x 40% = 64 calories from fat.
Say, for example, you burn 100 calories in 20 minutes of Low Intensity exercise compared to 160 calories in 10 minutes of High Intensity Exercise, you've still burned more total fat doing High Intensity Exercise."