Adult life occurs. Marriage and children come alongside. Old train habits die. For Brandon Sanford of Seattle, Washington, all of it occurred so quick. His weight had by no means been an issue. But because the years got here and went, he discovered himself slowly going up in clothes sizes. Then he began feeling down, now not completely happy about himself. He began consuming extra and consuming extra. Keeping up together with his children grew to become extra taxing. He was 211 kilos, and a disaster was simply across the nook.
“Last year over spring break, the family and I went to Palm Springs,” Sanford remembers. “There was a bunch of stressful stuff happening at work, and the combination of that and not doing a great job of taking care of myself reached its peak. I had a panic attack. It was terrifying. The worst part was that the kids were in the car. From that point forward, it was like: Okay, let’s do this. My wife and my kids deserve the best version of me.”
Over the following yr, Sanford would lose 73 kilos, trimming right down to a lean 139.
He started with an aggressive weight loss program, together with protein shakes for breakfast and salad, nuts, and jerky to get him by means of the afternoon. The weight loss program was limiting and too restrictive, so Sanford did extra analysis. He modified it up. Breakfast grew to become a banana, a protein shake, half a cup of in a single day oats, and a few nonfat yogurt. Lunch was 4 or 5 ounces of protein. Dinner was mild: a small quantity of protein with a salad. Desert was peanut butter.
Sanford’s pantry additionally underwent a renovation. Gone now have been the prepackaged items and frozen meals. His grocery cart began filling up with extra produce, wholesome carbs, and lean protein. “I try and make sure that I’m not just eating a protein shake in place of what could be super lean chicken or turkey,” he says.
For train, Sanford started with circuit coaching, weights, and stationary bike work. He then turned to HIIT on the bike. “Ten pounds down turned into 30, 40, 50,” he remembers. Then his health objectives started altering. “I wanted to take it a step further, so I publicly committed to a goal.”
Sanford was decided to get abs by April of this yr, a objective that might assist him push by means of the final 20 kilos. He started lifting 5 days every week and doing 4 periods of HIIT cardio. Sanford says he prefers doing body weight train for his HIIT periods. “Just grinding out the calories on the stationary bike started to get old. And it’s easy to fall into a rut. Building in some variety of exercise keeps things interesting. And my body just responds better to variety.”
By the time Sanford dropped under 140, everybody was noticing. Telling his buddies and coworkers his objectives additionally helped Sanford keep accountability. He wasn’t going to allow them to or himself down.
And Sanford’s largest reward got here from his daughters. “The other day, one of my daughters looked at me and just said, ‘Daddy, you’re getting so strong and healthy.’ That got me all choked up.”