Like with most weight loss transformations, the first question on everyone’s lips is, How did you do it? As if there’s some magic bullet. But truthfully, it takes consistency and commitment and time. For Fitmark Ambassador Tyler Self, who went from 315 lbs to 170 lbs, it took two years of eating the right foods every day to reach his target weight loss goal. Now he’s helping others reach their own fitness goals, as he continues to develop his skills in exercise science, training and coaching.
Fitmark Ambassador: Tyler Self
Lifestyle: Exercise Science Scholar, Certified Personal Trainer, Athlete
Meal Bags: the BOX
It wasn’t that Tyler hadn’t loved sports as a kid, but knee injuries had put an end to anything athletic and after high school, the weight began to pile on over the years. So by the time Tyler was ready to commit to living a healthier lifestyle, he knew it was going to take some time. Focusing on nutrition and moderate exercise to improve his cardiovascular fitness, he started out slowly, learning all he could along the way. He told us:
At my heaviest I was 315 lbs!! I was tired of it, so I started researching about nutrition and as I applied what I was learning to my actual lifestyle, the pounds started flying off. Fast forward 2 years and I was down to 170 lbs! I had finally reached my goal of being “skinny.” (Remember, I hadn’t started lifting weights yet).
So after two years of eating healthy and losing more than 140 lbs, he was ready to tone up his body and lean out. Now his focus shifted to weight lifting for exercise and developing healthy muscle. He told us:
I came to a realization that I wanted to add some muscle to my frame. I had just improved my dieting practices, so then I started learning about lifting weights. I did a lot of research and watched lots of videos and eventually took some training certification programs. Fast forward 2 1/2 years and here I am now. From a skinny fat 170 lbs at 20% BF to 220 lbs at 12% BF.
Consistent Training, Solid Nutrition
Through consistent training and a solid nutrition program, Tyler successfully brought his body fat ratio down to a healthy 12% from 20% and added 50 lbs of lean muscle. In total his fitness journey took almost five years of hard work and dedication. No magic bullet. Tyler told us:
Everybody can have a good day or maybe a few good days of dieting here and there or workout here and there. The key to real weight loss is consistency over a long period of time.
Too many weight loss diets promise a quick fix solution, but the only thing that works is staying consistent day in and day out. Consistency is where a lot of people fall down in their attempts to lose weight, which is why it is so important to have a solid meal plan to follow and a workout schedule that you stick to each week. Tyler relies on prepping his meals to keep him on track. He told us:
My diet consists of the bodybuilding basics chicken, lean beef, eggs, oats, rice, etc. I like to keep it simple, making changes to my macros according to my goals, but generally revolving around the same foods. Meal prep for me basically consists of batch cooking about 4 lbs of beef, 4lbs of chicken, a big rice cooker full of rice and a big bag of veggies, depending on what veggie I feel like for the next few days. Then each day I pack up what I need in individual containers and throw it in whichever Fitmark Bag I need for the day (depending on how many meals i’m bringing) and head out!
Batch Cooking and Meal Prep
The thing with batch cooking is it can be customized to suit your own dietary needs. As long as you have enough food to keep you going till the next time you cook, you’ll stand a better chance of staying true to your weight loss goals. Tyler never leaves the house without his meal bag packed full of meals for the day. He told us:
I LOVE my Fitmark Bags because they really do make meals on the road simple. All I have to do is pack up my meals throw them in the bag and I’m worry-free for the day. I’ll never be in a situation when I don’t have food when I need it because of my Fitmark Bags. They are so lightweight (unlike a cooler) and actually stylish makes it even easier. They come in all different sizes so I’m not forced to carry around a big bag. If I only have 2 meals to travel with, I can just opt for my BOX Small. For times that I need 6 meals I pack up my BOX Large and hit the road.
Top 3 Weight Loss Fit Tips
- Stay away from simple carbohydrates. Insulin sensitivity is a key component of overall health but it’s especially important for weight loss! Think of your body like a Ferrari, and your food the gas you put in that Ferrari. You know the Ferrari needs premium fuel, and you know putting in anything but premium will hurt its engine, so why would you give it regular fuel? Well, it’s the same thing for your body! Make sure you’re choosing premium food choices to optimize results. Like they say, you are what you eat!
- Consistency. Everybody can have a good day or maybe a few good days of dieting here and there or workout here and there. The key to real weight loss is consistency over a long period of time.
- Make it a lifestyle, not a diet! The best way to lose weight and set yourself up the best you can for your fitness goals is to make it a lifestyle change. Change your life for the better and make these dieting practices habits rather than just doing it for 2 weeks and going back to what you used to do. If you do what you’ve always done, you’re gonna get what you’ve always got, right?
Just remember, when you’re ready to make a lifestyle change, it’s going to take time and perseverance to reach your goals. So stick with it and soon your healthy habits will replace the old ones and become second nature and you’ll be well and truly on your way to living a fit lifestyle.
You can find Fitmark Ambassador Tyler Self on Instagram @manbearfitness
Sport Your Lifestyle
The Fitmark Team
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