Rules of engagement:
Do you want to be Fit? If not, please stop wasting your time, put on the TV and enjoy all the delicious candy’s you have around you.
Do you feel happy with yourself when you look in the mirror when naked? If yes, stop reading and enjoy your life.
Are you feeling tired, sleepy or maybe having concentration problems? Maybe my guide is something for you.
Do you think you cannot find time in your agenda to train? Take decisions to create some time!
Do you have a long term goal in mind why you would like to become Fit? If yes, my guide can hopefully inspire you.
It was mid March 2014 when I took this first picture. Man in his late thirties, Desk job, Weight: 98 kilo’s clean on the hook. I felt like shit, looked shit and ate shit.
Having the long term plan in my mind to be able to hike from Jiri (Nepal) to Everest Basecamp 1. I knew I had to do something to become fit!
I gave myself 1,5 years to prepare for this trip.
My weight loss story:
Downloaded Runkeeper Pro and Push up pro on my Iphone and began to work. Started to run 2x a week and began with push ups (In the beginning could not even perform 1 due to the fact i was unable to push up my own weight!?). Tried to eat more healthy and this continued for 3 weeks. Result? I only lost 1,5 kg, could push up myself 5 times and being able to run 7km/h for 2 km
Happy for me, I got an assignment in May going to Abu Dhabi where I would stay in an apartment with a basic Gym for 3 months. The first weekend I went to the pool and met 3 incredible fit guys who happen to be working at the US Military base. I asked them what they did to become fit and stay in shape? They immediately fired back, what are you consuming?
Explained what I normally ate and drink during the week. Their answer was honest and hard “With that diet you can never reach your goal to become fit”. Second question from them “How many times do you train each week?” Two times per week with an average of 45 min. Their answer was a shock to me “That is simply not enough to lose weight and get into shape!”
Ok what should I do then?
Diet and Fitness program with the ability to loose 15kg in 3 months (including the use of supplements):
-No food containing any sugar ! If there is sugar on the label, don’t take it.
-No dairy products
-No “diet food”
You will probably ask yourself, what can I eat? Until you reach your weight loss / body shaping goals you need to see food just as fuel for your body! If you want to eat nice and tasty while losing weight / or ripping those muscles, you most likely will not get any result fast.
What to consume?
-Meat Raw or Grilled (Salt and Pepper only, no seasoning!) try to avoid Pork and processed meat like Salami, Chorizo, etc.
-Oatmeal boiled with water (The original, so no fast cooking, no sugar, no taste! because this is processed and contains sugar!)
-Nuts, preferably walnuts
-Honey (Not processed, plain and natural)
-Liters of water or in the form of Thee or Coffee (Thee burns fat and Coffee gives you the kick to sport)
-Dried fruit (Raisins, etc.)
Try to create your own food plan, eat enough but try to spread it out over the day in 5 portions, so your body will continue to burn fat.
And please try to always sport before you eat.
Example what was on my menu
2 Boiled eggs
1 Bowl of mixed fruit
2 hands of Walnuts
2 hands of raisins
1 Bowl of Oatmeal
1 Apple or Mango
1 hand of Nuts
2 Boiled eggs
1 Grilled steak (salt and pepper only) or 1 Salmon
Bowl with vegetables
Example of a Vegan menu
1 Green smoothie
B12 vitamin pill
1 Bowl of mixed fruits
3 hands of Walnuts
2 hands of raisins
1 Bowl of Oatmeal with Amandel milk / Rice milk or Soya milk
1 Apple or Mango
2 hands of Nuts
Bean Chili / Grilled Tofu / Humus
Bowl with vegetables (Plenty of high protein vegetables like: Sprouted Beans, Peas, Lentils, Broccoli, Corn, Spinach, etc.)
I have to admit I have used supplements to lose weight faster and speed up the fat burn process. As every person is different I would advise to get a few test samples from a fitness store and test them. Within 3 days you notice if your body reacts positively. The positive reaction should be: Less appetite, Wanting to sport as much as possible, Lots of energy, Feeling pumped.
Second after each training session I drank a recovery shake containing creatine and protein.
-Exercise 6 days a week (1 hour minimum) and only take 1 day rest. Switch every day focussing on legs or upper body. You can train your “core” daily but don’t overdo that.
-Start to train the Big 6 from the book “Convict conditioning” as you can perform these exercises anywhere, anytime and in a very small space
-Start cardio! Running, Cycling, Spinning, Rowing
-If you have gym facilities and like weights, start pumping.
As long as you start working those muscles in your upper or lower body you will build muscle, which will start burning the fat.
Don’t expect that your belly / love handles / chubby thighs,etc. are completely gone within 3 months! You can reach the weight loss target of 15kg within 3 months, but the months after that will be crucial to shape your muscles.
Your body will take the first month time to switch to the “Fat Burn” mode and then will start eating your easy fat,.. meaning the fat around the muscles which you use most. So your arms and legs get thin very fast. The belly area is the last one and the most difficult! To completely get rid of all your cookies, ice creams, candy, tasty food which you have eaten al those years and was stored as fat in that area could take a year! Simply because its a heavy security vault that has to be opened by pounding that door with a sledgehammer!
Reached my weight loss goal, now what?
The first thing you have probably noticed is that you had to give away / sell are your clothes as you have reduced many clothes sizes.
What’s next all depends on what you think looks nice on your body or the physique / cardio goals you like to set for yourself.
Maybe you want to run the New York marathon? Well when you have almost no fat around your waste, you can run harder and it takes less energy than when you would do this with excess weight.
Status, End Sep 2014: Weight 80kg, body fat 16%
Status, 25 Sep 2015: Weight 79kg, body fat 12%
Status, 3 March 2016: Weight 80kg, body fat 12%
Status, Aug – Oktober 2016: Weight 82kg, body fat 16%
I have succesfully completed my Trip to Nepal, reached 6000m, trekked / climbed 233km in 21 days. Did the extended Edmund Hillary trek which included Gokyo 5 lakes, Cho La Pass, Kala Patthar and Everest BC1.
Being a Vegan since 1 year (Sometimes I make an exception to Vegetarian food) worked out very well. I feel much better and recover faster from any exercises. I have added a Vegan section in this Blog.
New goals this year are: Perform a muscle up, Perform a handstand push up from headstand position and maintain my stamina.
Thank you Dr. H for supplying your pictures!
With the support of his wife, some personal coaching by drsixpack.com he managed to loose 11 kilo’s in 2,5 months without the use of supplements! The result is incredible.
He feels very confident, continues the program and will gain more muscle power. Can’t wait to see the next phase of the transformation! All the best mate.
“I wanted to lose weight for ages, but did not have motivation and continuity. Meeting Wouter, listening to his story and results motivated me. There is never a second to the results in front of you. I must thank Wouter for inspiration and professional advise. Cannot formulate in words what can be expressed in pictures as reality.
Thank you Wouter for your consultancy and inspiration.
I can only recommend, those who really want to change, say yes I Can and follow the advises. God bless!”
Please share me your story if my blog has inspired you.
Wishing you all the best as it will be a hard time! But only dedication and persistence will bring you there.
“The difference between who you are and who you want to be is what you do”