I've been waiting... 7 months now to make this post.
170.2 lbs to 152.0 lbs
( December 2015 to June 2016 )
I don’t usually like to put a time stamp on how long it takes someone to loose the weight because it is really dependent on what his or her goals are but I thought it was important to show that slow progress is good progress.
Over the last 7 months I have been working hard to loose the weight I put on in my offseason of 2015. I hate to admit that I actually put on a whopping 32lbs from June 2015 to December 2015…but I did.
The weight gain was gradual but the reality is that over the course of 6 -7 months I did go from being stage lean at 142.2lbs to a chunky monkey offseason weight at 170.2lbs. While it wasn’t the type of weight I had planned on gaining I have no one to blame but myself. I personally did a crappy job of overeating and really going hard with IIFYM (if it fits in your mouth..) But like everything in life, you live and learn.
Anyways back to the slow progress is good progress. Over the last 7 months I have been successful in losing just under 20lbs. By getting back on track with tracking my macros, doing cardio and lifting 4x a week CONSISTENTLY I was able to loose the weight.
Losing the weight was by no means easy but it also wasn’t impossible. There were sacrifices made, cardio done, I did hit plateaus and I did feel hungry often but with hard work, perseverance, being flexible with my nutrition and following through with my plan, I did it and I feel amazing!
I feel many people have an expectation of fat loss/ weight loss being this nice and easy weekly linear thing that occurs in a predictable fashion. But unfortunately this is not the case and fat loss/ weight loss is dependent on the energy balance equation of calories in vs. calories out. There needs to be some form of deficit for fat or weight loss to occur and that doesnt mean cutting your calories and doing hours of cardio. It has to be a gradual process over time.
You're not going to be where you are today and get shredded and muscular the next. It takes time, a lot of time. That does sound pretty unappealing and discouraging but a long period of consistent effort will get you to where you need to be.
- Focus on the process and have a plan, set S.M.A.R.T goals (Specific, Measurable, Achievable, Realistic, and Time-bound)
- Keep it simple
- Track your intake, workouts and energy expenditure
- Keep track of your progress – pictures, scale weights, measurements, how your clothes fit and most importantly how you feel.
- Be consistent
Repeat these steps and be patient. Appreciate the progress you're making even if it feel slow. Focus on the process and learn to enjoy it because fitness is and should be a part of your every day not just for short period time. It’s all about sustainable and maintainable progress.