3 months ago David come to me and said I want to lose weight, get fit and be healthy, I do anything you say :-)). So this is how we started at 219 lb and 25% body fat and low back pain ( had disc surgery about 4 years ago).
David's goal was to lose weight, get fit, be healthy and get rid of the low back pain, what he had even after the surgery. My goal was to make sure he reaches his goal :-)) and help him develop heathy eating habits, love and passion for regular exercise and make lasting changes in his lifestyle that he can stick for the rest of his life.
3 months after let's see how much we accomplished: he is 25.5 lb lighter and his body fat is down to 19%, if you remember we started with 12 push ups, now he can do 30 and wasn't able to do any assisted pull ups 3 months ago, now he can do 8, a full hour of hard core work out and only have back pain when the weather is going to change :-))). He already got a membership to a gym and promised that he is going to work out 3 times a week and keep up the work that we started.
My other goal with David's make over was to show anybody how easy it is to lose weight in a healthy way without any magic pills or surgery. All you have to do is decide it and put the work in it, go on a diet that you can keep for the rest of your life, eat food not junk, lots of fresh veggies and fruits, good, healthy fats, lean and clean protein and drink a lot of water. Make regular exercise a part of your weekly routine, have a good night sleep and lough a lot :-))).
Thats all it takes, I did it 6 years ago, David did it now and a lots of other people, YOU can do it,too.
If you had start it 3 months ago, this could be YOU :-)))