Lose weight, get in shape, and stay that way!

Matt Blake By Matt Blake, 9th Dec 2013 | Follow this author | RSS Feed
Posted in Wikinut>Health>Exercise & Fitness

Learn how to lose weight, get in shape, and become more healthy; from someone who isn't selling anything and it won't cost you a dime!

Introduction to a real fitness solution.

I was 33 years old, 260 pounds and couldn't tie my shoes or walk the block without getting winded. Today, 6 months later, I am down 60 lbs and I can run a 5k in just over 20 minutes; and I have made changes in my life that are allowing me to continue losing weight and increasing my fitness and I'll be able to do it for the rest of my life.

Did I take some magic pill, buy some new workout equipment, or get an expensive gym membership? No. I started getting daily exercise, made changes in my eating habits, and stopped some bad habits.

The first changes are simple.

You have to start somewhere, so I decided to start with the easy stuff. The first change was what I drink. I cut sodas completely from my diet. The key when changing your diet is to take a look at calories. If you want to lose weight you have to burn more calories than you consume, period; it really is that simple. A typical can of soda has 140 calories, do some quick math and see how many calories you are drinking. The next change is adding exercise to your day. Start simple, go for a jog; if you get tired start walking until you can jog again. The point is to get started. Until you get started you can't change anything.

Diet, this is the fuel for change!

Let's talk about diets. This is where everyone fails. Skip the magic pill and the latest fad. You cannot think that you can go on some crazy specialized diet and expect for long term, sustainable change to happen. Like I've mentioned earlier, the key is calories. Choose what you eat carefully and watch your calorie intake. If you are very overweight, like I was, you can really cut your daily caloric intake without it hurting you for quit a while. As an example, I cut my daily calories down to 800 - 1100. That may seem extreme and hard to do, but really, if you choose what you eat then it's pretty easy to do this and still have 3 nice size meals every day.

Drink water, and a lot of it! Firstly by drinking water you are keeping yourself feeling full and you are also giving your body a lot of what it needs. You can even get flavoring to put in your water that has zero calories!

Track with an app! There are many apps you can use on your phone to track your daily calorie intake. I used one called FatSecret, but there are many for both iPhone and Android.

Stop eating out! Eating out not only costs you more money, but also more calories. Restaurants, especially our favorite fast food joints, have menus that are loaded with extra calories. My favorite simple meal is just chicken with vegetables. Cook some cubed chicken breast, add some spices (something like 'Kickin Chicken' by Weber), and put a bag of frozen veggies on top, about 15 minutes and you have a tasty, low calorie dinner that is also affordable.

Exercise, it's the key!

Exercise every day. Do not waste your time or money on gimmicks. You don't need an expensive DVD or protein shake program. Get out and run everyday, do some calisthenics in your living room. If you don't know how to workout then get online and find a workout you will enjoy. There are videos on YouTube, free how-to guides (FreeTrainers is just one), and of course apps for your phone. I think running has been the biggest impact for me. I started by using an app called C25K, it takes a couch potato and gives them an 8 week program to be able to run a 5K. That app completely changed my life. Like I said, I couldn't walk around the block, but after 2 months of using the app I could run 30 minutes without stopping. And I have done better than that since finishing that program.

I started by running 3 days a week and doing a boxing workout in my garage 3 days a week and taking 1 day off. And I didn't spend a dime on any special programs. In fact, I lost more weight, in less time, than my friends who have gym memberships.


Everyone can lose motivation. It has happened to me and it will happen to you. You may be tempted to go eat a cheeseburger, have a candy bar, you may think you are too tired to go workout. Whatever it is that will get you off track it won't be worth it. BUT, motivation can be hard to keep all alone. So, post your workout and diet updates on your facebook page. Post photos of you after your workouts on instagram. People will comment and give you encouragement, that kind of positive feedback will help you when you are low on motivation.

Find a workout partner. A friend, a coworker, a neighbor, a spouse, anyone. They don't have to workout with you, just someone who is on the same journey as you. Someone that can challenge you and push you, and someone that you can challenge and push. I have several people who regularly comment on my posts and I post on theirs. We motivate each other. On days when I don't feel like going running I will see a post on facebook and know that my friend is going, so that will push me to get out and make it happen also.

Another big motivator I used was a race. I signed up for a 5k that was several months away, I knew I was in no shape to be able to run that race, but knowing that I had it coming up kept me pushing forward. If you need someone to help motivate you, I'll be happy to push you. Join me on instagram - http://instagram.com/mattfnblake


Measure your results! Measure everything... Your weight, your ability to workout, your runs, your calories. Watching the changes happen in numbers will show you the results early on, but it won't take long for you to see the results. Usually in your face first, you will look more thin, your clothes will start feeling loose. You will feel better, life will be easier, and you will be more healthy. Best of all if you do it the right way, the natural way, you can continue these types of results for your whole life. Your new fitness level is sustainable, you have made real changes in your life, you have created new habits, and you have become a more healthy person. Good luck, I'd love to read about your results.


Diet, Excercise, Fitness, Fitness Tips, Natural, New Years Resolution, Weight Loss

Meet the author

author avatar Matt Blake
I am a creative and eclectic artist. From graphic design and photography to writing and spray paint, I work in a variety of mediums. My writing focuses my hobbies: Design, music, travel and food.

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author avatar Jhon Marshall
9th Dec 2013 (#)

great work

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author avatar Danielle
2nd Jan 2014 (#)

You look amazing! Great job!!!

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