Exactly How I Reduced 27% of my Total Body Fat Weight in 77 Days

If you have been keeping up with me, you know that I started a serious physical lifestyle change on July 20th.

On July 19th...my back rehab was going well, I was just starting to be able to work out conventionally again wanted to find out how much I lost and how much I needed to gain back.

Then came my Body Composition Test with Zach Weston at the AIM Institute of Lifestyle Medicine.  The results were worse than I thought and told me I needed to make a change ASAP.  I wasn't being who I knew I was with my fitness.

So it was time to get serious:

Zach's testing determined two things: My body composition in terms of what I was composed of and where exactly I best burned body fat when I was doing cardiovascular activities.  If my heart rate exceeded 131 bpm to 140 bpm I began to burn sugar instead of fat which wouldn't help me.  That was key to understand.

Zach recommended I add approximately 2 hours of cardio activity in this specific heart target range a week, on top of my regular Crossfit workouts.

I knew from my experience with low glycemic meal plans that I was having a hard time with some carbohydrate cravings and needed to get rid of those to make progress.

Step 1: Reduce Carbohydrate Cravings so I could eat a 100% Healthy Diet

Solution: USANA's 5 DAY RESET PROGRAM

Result: That took off 6 lbs my first week and more importantly reduced any sugar cravings or those bad carbohydrate cravings.

Step 2: Find a cardio activity that I enjoyed & increasing my intensity at Crossfit Division.

Solution: SLED PULLING

Result: I'm not a person who can just go out and run.  I'd rather stop being an entrepeneur and go get a job then run (well not really, just saying that for effect).  Pulling a sled weighted with 110 lbs put my heart rate at 140 bpm.  I pulled the sled with a hard walk in intervals of 400 metres x 4 for a total of 1.6 km.  I did this 4  times per week.  That gave me my missing cardio.

Step 3: EATING A LOW GLYCEMIC LIFESTYLE

Solution: I replaced my breakfast (typically) with USANA's Nutrimeal and made sure that my diet consisted of lots of fresh vegetables, chicken, fish, lean turkey, olive oil, etc.  I stopped drinking milk, eating bread, rice, cereal and any other high glycemic food to keep my blood sugars stable.

Result: My body began to change rapidly. I lost 15 lbs of body fat in my first 30 days.  Then I reduced my body fat a further 2.5% in the next 6 weeks.

Now I'm on what I call - Phase 3.  My final goals are to add 15 lbs of lean mass and further reduce my body fat by 14 lbs.  I really appreciate the kind comments that people are saying to me recently and you've kept me ultra focused on reaching my next set of goals.