Tired of constantly being embarrassed by his poor physique, Anthony finally decided it was time for a change. Read on to learn how he got motivated and shed 43 pounds of fat right here!
Before: June 2006 Age: 16 Height: 5'6" Weight: 220 lbs Body Fat: 30%
During: January 2, 2009 Age: 18 Height: 5'8" Weight: 195 lbs Body Fat: 17%
After: March 10, 2009 Age: 18 Height: 5'8" Weight: 177 lbs Body Fat: 8-9%
Why I Got Started
My first drastic weight loss was inspired originally by my constant embarrassment of my body image and being a swimmer (constantly appearing in a speedo sure did not help with my self esteem). I had never really had any idea how I was going to lose the weight but I was determined to and sure enough within the first month I had lost 20 pounds.
Click Image To Enlarge. Anthony Conti's Weight Loss Progress.
I then went on to lose 30 pounds. I was feeling great, high self-esteem, with a social life I wouldn't have dreamed of 2 years before. That's when my motivation and determination took a turn for the worst, once first semester of college rolled around.
Acting like a typical college student, I partied every weekend, I worked out only 3 times a week (poor sessions too) and I went from a leanish 185 to a very sluggish 195. I felt like crap by the time winter break came around and could definitely see a difference, especially in pictures taken of me.
Click Image To Enlarge. I Was Constantly Embarrassed By My Body Image.
I was not going to let myself completely go, especially with spring/summer coming up, so I buckled down, again, and decided I was going to get in the best shape of my life.
How I Did It
My original 50 pounds drop was basically all cardio, I never really lifted too much, plus I was a swimmer so I just increased my intensity. I promised myself that I would work hard for at least the first half of every practice. I lowered my caloric intake (but not exactly watching what type of calories I took in).
My second weight loss period was a little more knowledgeable. With a week before winter break coming up, I began by going one week on a low calorie (1200-1400) diet and cardio (about 3-4 miles) first thing in the morning on an empty stomach.
Click Image To Enlarge. I Was More Knowledgeable With My Second Weight Loss Period.
My train of thought was that if I could go a week on a low-calorie intake level, than trying to maintain a relatively nice level of calories (1800-2200) would seem much easier. I began lifting once break started and began with the first two weeks of total body lifting (1 day on, 1 day off).
I then decided to break it up into two segments (2 days on: 1 upper, 1 lower and one day off). I did that for about another week, and then began getting more creative with my routine and split it up into 4 days (2 on, 1 off, 2 on, 2 off).
Click Image To Enlarge. I Began Getting More Creative With My Routine.
I stuck to that routine plus cardio about 3 times per week. Once I found this site though, this was my savior and really pushed me over the top with learning about the importance of nutrition. I learned about timing my carbs and increasing my protein like no other. With the nutrition and great lifting routine, I made gains I didn't even think possible, in half the time!
Avoid hanging out with people that you know will eat poorly in front of you (this will be a major drawback, trust me).
Avoid going out to eat or going out to party (minimize the drinking as much as possible).
Click Image To Enlarge. Avoid Hanging Out With People That You Know Will Eat Poorly In Front Of You.
Keep a steady diet going, don't starve yourself, but be sure to keep your metabolism going and eating smaller meals to prevent you from becoming hungry.
Drink a lot of water. I know how you want the scale to be as low as possible, I used to be just like you, but if you drink plenty of water (I personally drink at least a gallon, if not more a day) then you'll be sure to pass the water out of your system and your body will be less likely to retain as much.
RELATED VIDEO: DRINK PLENTY OF WATER
Video Tip Of The Week:
Tip #6: Brandon Poe's Hydration Tip!
Bodybuilding.com, in partnership with MuscleTech and other writers and contributors is now bringing to you a new weekly video tips feature. This week, Brandon Poe teaches you the importance of proper hydration.
Get your carbs in early on in the day; I try to keep my carbohydrate intake below 20 grams after about 3 p.m. for the rest of the night.
Come on this site! No, I'm not getting paid to say this, but trust me! Every time I lose motivation or hit a slump, I come on here and it's like a motivation recharge.
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