Search Weight Loss Topics: |
Small Changes to This Guy’s Workout and Diet Helped Him Drop 35 Pounds and Get Shredded – Men’s Health


Darren Johnson/Ultimate Performance
Darren Johnson, who lives in London and works in investment banking, gained weight during the pandemic, and a football injury exacerbated the problem. To get back to a healthy weight and reduce stress on his lower back, he decided he needed a little help. Here, he tells Mens Health how he did it.
During the pandemic I saw my weight creeping up, and despite diet and exercise, I couldnt quite bring it back under control. Later on, I tore a ligament playing football, which meant I wasnt as active, and I soon saw my weight hit 100 kg (220 pounds). Id only been there once before, when Id developed a prolapsed disc in my lower back, with severe back pain resulting. And then there was the Euro Finals, when I put on my new, medium-sized England shirt, which historically would fit fine, and found it was so tight it was hard to distinguish it from one of those body-painted shirts.
So my goals were two-fold. First, I wanted to lose weight and, crucially, help reduce stress on my back. Second, I wanted to tone up and achieve the sorts of physical results Ive not been able to achieve before, such as seeing if it was possible to get some pecs. Additionally, I wanted to learn more about nutrition, what to eat and the best supplements to use to support fitness training. And finally, for me the holy grail was seeing if I could learn how to maintain the results without living like a monk.
Darren Johnson/Ultimate Performance
I signed up for a transformation with Ultimate Performances London City gym and got to work. Pain in my sciatica was pretty bad: it would take me 10 minutes to get out of bed and a lot of regular day-to-day activities, such as putting socks on or getting into a car, would be incredibly painful. Back pain can also be very mentally draining, as even sleeping can be painful so there is no let up. Thats the state I was in when I started, and something my trainer kept in mind as we progressed.
In my first two weeks, I lost 6 kgs (13 pounds), even though I had a back spasm at the beginning of my program, which meant I had to rest from weights for a week. My trainer, Reece, quickly revised my plans so I could still make progress, including sticking to my nutrition plan.
I didnt think my pre-program diet was that bad, despite my love of pizza. Mostly my eyes were bigger than my stomach. I learned a lot working with the program, and Reece really gave me a great foundation for understanding nutrition, from the basics of macros, to guidance on supplements, to explaining the realities of food prepping. Tracking food and knowing what I was putting in my body helped me take things to the next level, and kept me accountable when I might have wanted to stray.
If you dont have the time or inclination to cook your own foodyes, thats meits really worth having a fitness food prep company do it for you. I wouldnt have made it without being able to customize my macros and have someone else do the work for me. Thats something to consider as you assess the best, most realistic nutrition and diet approach for your needs.
I hadnt done a program like this before, so I was also excited to learn a lot about how to train. Correct technique is a big deal; I pretty quickly learned that I had bad form in a lot of exercises, meaning I was less efficient and more likely to injure myself. That was eye-opening. I got into a consistent routine of gym work two to three times a week, alongside daily cardio.
Even if I was just walking, that helped avoid a calorie surplus and keep me moving. And having a trainer took my sessions to an intensity level Id never had beforeworking with Reece was probably 50 percent more intense than anything I ever did on my own, and I am sure were a big part in helping me achieve the results I did within the timeframe. Im still working on keeping that level of motivation going on my own.
Overall, working with Reece and UP, I lost 16 kg (35 pounds) and dropped 5 inches off my waist. My body fat percentage went from 26 percent to 11 percent. I came out of it feeling stronger, fitter, and leaner than ever before. To give just one example: when I started I could do three or four pull-ups, while now I can do four sets of 10.
Looking back, I see how well this program worked for someone like me, who came into it wanting knowledge, motivation, and accountability. Anyone who wants that structure will really benefit from a program. And if youre not sure if its right for youif it seems too macho or overbearingI think seeing all the different kinds of people whove done the work ought to show that really anyone can do it.
This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io
Go here to read the rest:
Small Changes to This Guy's Workout and Diet Helped Him Drop 35 Pounds and Get Shredded - Men's Health
- Mounjaro for Weight Loss: Health Experts Answer 9 Common ... - Healthline - October 16th, 2023 [October 16th, 2023]
- Wegovy, Ozempic Help Folks Lose Weight, But How? - HealthDay News - October 16th, 2023 [October 16th, 2023]
- All About Metabolism - Everyday Health - October 16th, 2023 [October 16th, 2023]
- 8 'Bad' Foods That Can Actually Help You Lose Weight - Eat This, Not That - October 16th, 2023 [October 16th, 2023]
- How To Lose One PoundAdding Up to Gradual Weight Loss That ... - Eat This, Not That - October 16th, 2023 [October 16th, 2023]
- Alpilean Reviewed - Real Customer Support or Cheap Counterfeit ... - Whidbey News-Times - October 16th, 2023 [October 16th, 2023]
- 3 Super Healthy High Protein Snacks for Faster Fat Loss - BOXROX - October 16th, 2023 [October 16th, 2023]
- Liv Pure Reviews Negative Side Effects Risk or Safe Ingredients ... - Federal Way Mirror - October 16th, 2023 [October 16th, 2023]
- Swami Ramdev's best diet plan to lose weight during the Navratri fast - India TV News - October 16th, 2023 [October 16th, 2023]
- The 11 Best Diets for Weight Loss in 2023 - Sports Illustrated - October 16th, 2023 [October 16th, 2023]
- Lose Weight Fast with Dr. Vince Hassel | Paid Content - Local 5 - weareiowa.com - May 3rd, 2023 [May 3rd, 2023]
- Lose 10 Pounds in a Month With This Workout Trainers Love - Eat This, Not That - May 3rd, 2023 [May 3rd, 2023]
- Fine, Ill Say It: I Hate It When Plus-Size Celebrities Lose Weight - Allure - May 3rd, 2023 [May 3rd, 2023]
- 3 Foods To Remove From Your Diet To Drop Pounds So Fast - SheFinds - May 3rd, 2023 [May 3rd, 2023]
- Sustainable weight loss: How to lose the extra kilos and not gain them back - The Indian Express - May 3rd, 2023 [May 3rd, 2023]
- 1000-LB. Sisters Tammy Slaton needs 11-hour surgery costing $85k to fix excess skin & its not just her ne... - The US Sun - May 3rd, 2023 [May 3rd, 2023]
- Top 6 Most Effective Weight Loss Strategies for Significant Results ... - The Bellingham Business Journal - March 20th, 2023 [March 20th, 2023]
- Working out but not losing weight? This could be why - Sportskeeda - March 20th, 2023 [March 20th, 2023]
- My 600-Lb Life: Marla McCants' Weight Loss Transformation In Photos - Screen Rant - March 20th, 2023 [March 20th, 2023]
- Weight Loss Tips: 4 Healthy Food Combinations That Can Help You Lose Those Extra Kilos Quickly - Jagran English - March 12th, 2023 [March 12th, 2023]
- Here are 7 things that helped this woman lose 20 kgs in 4 months - Indiatimes.com - March 12th, 2023 [March 12th, 2023]
- Kang So Ra says she was desperate to lose weight and get back to ... - allkpop - March 12th, 2023 [March 12th, 2023]
- Benefits of swimming for weight loss, mental health and more - Sportskeeda - March 12th, 2023 [March 12th, 2023]
- Quick Weight Loss diet plan: Five belly fat-burning vegetable and fruit juices recipes - DNA India - March 4th, 2023 [March 4th, 2023]
- Weight loss expert shares 12 week diet for 'rapid' results - better than 'slow and steady' - Express - February 24th, 2023 [February 24th, 2023]
- Pros and cons of new weight loss drug - The Lawton Constitution - February 24th, 2023 [February 24th, 2023]
- Peanut butter and banana Tiger Woods on eating and losing weight at the golf course - Sportskeeda - February 24th, 2023 [February 24th, 2023]
- Ozempic for Weight Loss: Experts Answer 9 Common Questions - Healthline - February 24th, 2023 [February 24th, 2023]
- Weight Loss Diet: Why are you not losing weight despite doing everything right? These could be the reasons - Times Now - February 24th, 2023 [February 24th, 2023]
- Belly fat is linked to serious health issues... here is how to get rid of it ... - The Telegraph - February 24th, 2023 [February 24th, 2023]
- 1000-lb Sisters stars Amy and Tammy Slatons major show plans revealed after fights over TV salar... - The US Sun - February 24th, 2023 [February 24th, 2023]
- Keto Shark Tank Gummies Beware Scam Alert Shark Tank Weight Loss Gummies | Is It Worth Buying? - Outlook India - January 13th, 2023 [January 13th, 2023]
- Best Meal Replacement Shakes for Weight Loss (2023) Top Brand Products on the Market - Outlook India - January 13th, 2023 [January 13th, 2023]
- Can Juicing Help You Lose Weight? - Healthline - November 25th, 2022 [November 25th, 2022]
- The ultimate diet to lose weight fast - Longevity.Technology - November 25th, 2022 [November 25th, 2022]
- Kim Kardashian Keto Gummies (Slim Candy) Is Kim Kardashian Weight Loss Gummies Scam Or Not? - The Tribune India - November 17th, 2022 [November 17th, 2022]
- The Link Between Brain Health and Weight Loss - First For Women - October 20th, 2022 [October 20th, 2022]
- What Is Phentermine? Top 5 Best Phentermine Alternatives - Outlook India - October 20th, 2022 [October 20th, 2022]
- The allure of fad diets, and why they fail | Penn Today - Penn Today - October 20th, 2022 [October 20th, 2022]
- Are Low-Carb Diets Effective? Here's What You Need To Know - Forbes - October 20th, 2022 [October 20th, 2022]
- Bounce-back culture: Why new mums are expected to 'snap back' - BBC - October 20th, 2022 [October 20th, 2022]
- 6 HIIT Weight Loss Exercises That Are Better than Cardio - Sportskeeda - October 20th, 2022 [October 20th, 2022]
- 12 Chefs' Secrets for Making the Perfect Soup Eat This Not That - Eat This, Not That - October 20th, 2022 [October 20th, 2022]
- How to lose weight fast but safely - Cyprus Mail - October 12th, 2022 [October 12th, 2022]
- Kate Middleton: What the Princess may eat in a day to stay slim - Express - October 12th, 2022 [October 12th, 2022]
- This Burns the Most Visceral Fat, Says Science Eat This Not That - Eat This, Not That - October 12th, 2022 [October 12th, 2022]
- Weight Loss And Size Not Confined To Just Women Actors In Hollywood - Asiana Times - October 12th, 2022 [October 12th, 2022]
- 5 Simple Diets To Lose Weight And Improve Your Health - IWMBuzz - October 12th, 2022 [October 12th, 2022]
- What science says about the fat burners and other gimmicks Oz promoted on his TV show - The Philadelphia Inquirer - October 12th, 2022 [October 12th, 2022]
- 6 Eating Habits To Fast-Track Fat Burning Eat This Not That - Eat This, Not That - September 18th, 2022 [September 18th, 2022]
- Want to get rid of upper body fat? These 5 exercises promise quick results - Health shots - September 10th, 2022 [September 10th, 2022]
- Weight Loss by Walking follow these easy tips while walking to reduce extra weight and fat - Globe News Insider - September 10th, 2022 [September 10th, 2022]
- 16 cost-free, quick and easy fitness hacks for every day - CyclingWeekly - September 10th, 2022 [September 10th, 2022]
- Weight loss Diet: 5 Super Foods That Will Help You Shed Those Extra Kilos - India.com - July 16th, 2022 [July 16th, 2022]
- How a fat-burning molecule could help treat overweight and obesity - Medical News Today - July 16th, 2022 [July 16th, 2022]
- TikTok Says This Supplement Stops Sugar Cravings but It's Not That Simple - POPSUGAR - July 16th, 2022 [July 16th, 2022]
- Modere Trim Review: Does it work for weight loss? - The Southern Maryland Chronicle - July 16th, 2022 [July 16th, 2022]
- The #1 Outdoor Workout To Lose Belly Fat in a Week, Says Trainer Eat This Not That - Eat This, Not That - July 16th, 2022 [July 16th, 2022]
- UTSW researchers show effectiveness of migraine drug in weight loss - UT Southwestern - July 16th, 2022 [July 16th, 2022]
- Leva's Southern Charm is heightened by her incredible weight loss - Reality Titbit - Celebrity TV News - July 16th, 2022 [July 16th, 2022]
- ViaKeto Gummies Australia (AU & NZ) Reviews: Ingredients, Price and Where To Buy? Does ViaKeto Apple Gummies Work? - Outlook India - July 16th, 2022 [July 16th, 2022]
- You'll Love the Results! Check Out the 17 Best Workouts for Stubborn Belly Fat - Parade Magazine - July 16th, 2022 [July 16th, 2022]
- Here Is Why Preventing Obesity In Children Is Critical | Femina.in - Femina - July 16th, 2022 [July 16th, 2022]
- Weight Loss Workout Plan: Your Weekly Fitness Plan To Lose Weight | SELF - July 8th, 2022 [July 8th, 2022]
- The #1 Best Chocolate for Weight Loss, Says Dietitian Eat This Not That - Eat This, Not That - July 8th, 2022 [July 8th, 2022]
- Healthy and delicious potato recipes that will help you lose weight quickly - Hindustan Times - July 8th, 2022 [July 8th, 2022]
- 6 Things to keep in mind while losing weight - Web News Observer - July 8th, 2022 [July 8th, 2022]
- This what Bollywood divas eat to lose weight quickly for their movies - Times of India - June 29th, 2022 [June 29th, 2022]
- 6 Indian Spices That Can Help You Lose Weight - Kalinga TV - June 29th, 2022 [June 29th, 2022]
- Weight loss expert, Dr. Mohit Bhandari on metabolic health, and the globally acclaimed weight-loss innovat - Economic Times - June 29th, 2022 [June 29th, 2022]
- What can you eat on a vegan keto diet? Fitness experts answer - Hindustan Times - June 29th, 2022 [June 29th, 2022]
- Lose Inches off Your Waist Fast With These Outdoor Exercises, Trainer Says Eat This Not That - Eat This, Not That - June 29th, 2022 [June 29th, 2022]
- Why You Gain Weight After Losing It, and How to Kick This Habit for Good - CNET - June 29th, 2022 [June 29th, 2022]
- The Top 19 Best Meal Replacement Shakes for Weight Loss Support - Mercer Island Reporter - June 10th, 2022 [June 10th, 2022]
- Exipure How to Get Rid of Excess Pounds with It - GlobeNewswire - June 10th, 2022 [June 10th, 2022]
- Why the timing of your breakfast can help you lose weight - The Telegraph - June 10th, 2022 [June 10th, 2022]
- If you cant lose weight by eating less, these doctors may have the solution - BGR - June 10th, 2022 [June 10th, 2022]
- Ikaria Lean Belly Juice Australia Canada Hoax ((CAUTION)) Exposed! Where To Buy? Reviews - Outlook India - June 10th, 2022 [June 10th, 2022]
- Slimmer lost over 5st and reversed diabetes diagnosis - 'still have sweet treats' - Express - June 10th, 2022 [June 10th, 2022]
- So, could I lose the pandemic pounds by eating...ready meals? - Evening Standard - June 10th, 2022 [June 10th, 2022]