This Guy Lost 404 Pounds in 5 Years, Thanks to His ‘Gym Family’
A FEW YEARS ago, I struggled a lot with my weight. I weighed 600 pounds, and I couldn’t move or walk much. I was tired all the time, had high blood pressure, was pre-diabetic, couldn’t fit in regular cars and couldn’t sit on regular chairs at restaurants.
I stayed home most of the time without stamina to do anything. I felt like I had given up on life. I refused to go and see my doctor because I didn’t want to hear what they would say about my health issues. I just didn’t want to hear or listen to anybody, period.
However, in early 2018, I had a heart infection and had no choice but to go see a doctor. The doctor said I got there on time – if I continued on this path, they told me I wouldn’t last past five years. I needed to lose weight or else. I told the doctor I would start to change my life around. I think doctors hear that from people in my situation all the time. In other words, I don’t think he believed me.
I am married, and my two children were just teenagers at the time. So, I put in my mind that I would start making some changes in my life. That’s when I signed up for Gold’s Gym SoCal in 2018.
In the beginning, I didn’t do much exercise, as I was trying to build myself up and gauge what I was capable of. I spent my time at the jacuzzi and after a little while, I started walking in the pool. Then little by little, I started going every day and adding more exercises at the pool. I even started doing breaststroke.
By 2019, I was down to 422 pounds. Unfortunately, I had a heart attack and a stroke, so I had to stop my life. Then Covid came, so I was not able to attend a gym during 2020 and 2021.
I went back to Gold’s Gym SoCal in 2022 weighing around 500 pounds. I had gained weight from having almost two years of no gym. This time around was different, though, as I knew what I was capable of doing.
At the beginning, I was doing everything solo, but then I started taking the Aqua Zumba classes. The instructor, Marta, was such a fantastic motivator, and I learned more exercises that I added to my daily routine.
At this time, not only was my body changing, but so was my attitude toward life. I was full of energy, I was happy all the time. My gym buddies became my second family, giving me encouragement every day. They would call me up if I missed a day. The support was surreal.
Now, I am up and in Gold’s Gym by 5:00 AM on average five times a week. I start on the treadmill and do between 75 minutes to 120 minutes, varying my speed and the inclines from 5.5 to 18 percent.
Now, I am full of life and energy every single day. I walk everywhere, including a three-mile walk to the Montclair Mall three times a week with my son and the Montclair Walkers – a community walking club that has also become my motivation.
I now combine riding the bike, lifting weights, swimming and running on the treadmill, and I feel better than ever. I am looking forward to getting into some outdoor activities with my wife, who I think has been waiting for me to join her all these years.
My diet went through a lot of changes. A core part of my diet today includes a generous breakfast. I like bean soup with a couple of boiled eggs, bacon, cheese, avocado, and an orange. I eat fruit every two hours, and for lunch, I like chicken Caesar salad or chicken soup with a slide of bread.
There was no single moment when I had a huge overhaul of my diet—I just started making changes to what I was consuming little by little. I try not to eat after 5 PM. I avoid sodas, but If I want some, I will have a small sip from my wife’s drink and then drink water—that does the trick!
I don’t believe in abstaining from anything. I live more by the mantra of moderation, or having a day where you allow yourself to have a certain food you normally don’t.
These three tips have made my transformation journey a success:
TIP 1
Do it for yourself, and those closest to you
I could not have done this without the support of my wife, Martha, my son, Henry Jr., and my daughter, Olga Maria. I love them more than anything and want to be here to see them grow through life and set an example for living life to the fullest. I also keep in touch with my childhood friends from Nicaragua. Staying involved in their lives and them in mine keeps my mind focused.
TIP 2
Join a gym that feels like you’re coming home
My Gold’s Gym buddies are a big part of what’s led me to where I am today. They are a great bunch who are there for me every step of the way. It’s a place where no one passes judgment. No matter how small the step is that you’re taking, all that matters is that you are taking that step. That kind of environment is what gave me the confidence to try new things and incorporate what I learned from the classes and other gym-goers into my routine. Ultimately, learning from a group of people who share the same aspirations for building wellness into their lives was crucial to helping me stay on the right path.
TIP 3
Believe in yourself
Before I started my journey, I felt like I had given up on life. Losing weight, finding a fitness routine that works for me, and sticking with it has made me feel like a different person, not just physically, but emotionally. Now, I smile at life, I feel like I can do anything. The sky really is the limit for me. Something I would not have thought even five years ago.
What I know now is that exercise is a way of life for me now. I am living a healthy life, and I feel like I’m 10 years younger. My advice to others would be that if I can do it, anybody can. You just need to believe in yourself and remember it will take time to see changes—stick with it and be patient!
Sometimes I still don’t quite believe it’s me when I look at my reflection in the mirror. This process has made me believe in miracles, and if you believe in yourself, you can make miracles happen. I am living proof. Just don’t give up, go day by day.
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