Weight loss

In December 2008, as the Christmas season neared, my self-esteem was at its lowest level ever. Not only was I not taking any care with my diet, it was also the first Christmas I was spending away from my wife as she's going through the immigration process to join me in the United States. I decided I had to change my life. Since I've always enjoyed a good challenge, I knew this was the best goal I could set for myself. This goal that required total self-control and will power was the challenge I was missing. I was going to take charge of my body and my diet, and regain my military physical condition.

Until then, I had always been very active in sports and Martial Arts. The decision made, and at 285 pounds, I knew I was too heavy to start a workout program I could stick to. So, I began by slowly changing my diet. First, I replaced sodas with water, and eliminated sweets and desserts. By February, one of my co-workers invited me to join him for a workout at the company gym. Because I was too heavy to run, I began a 45 minute workout routine on the elliptical machine three times a week. After two weeks I was able to increase the workout to one hour. This is when I met Victor Fuentes, a personal trainer at the gym. Victor and I shared a common background. Both of us were recent immigrants to the United States and had few if any friends, so inevitably a friendship blossomed. Victor began teaching me what my ideal diet should be.

Whereas I'm very computer savvy, I knew nothing about how carbohydrates, proteins and fats worked. By the end of April, we developed and implemented a workout and diet plan suited to my specific needs. Along with information I weaned from reading Men's Health, I was on my way to a new and better me. The first change Victor introduced was avoiding carbohydrates after 5:00 pm, and adding healthier options such as salads and vegetables. At this point I began losing weight much faster. He also added pushups and abdominals to my elliptical machine workout.

I will admit, sometimes it was extremely difficult for me to keep up with my new lifestyle, but it was clear in my mind I would never quit. I attribute my mental strength to my 42-month service in the Portuguese Air Force, where I learned about the "spirit of sacrifice" -- or self-discipline. My diet changed slowly, in an effort to prevent "falling off the wagon". Although I cheated once or twice, I mostly stuck with the new diet.

I introduced two extra meals to my diet, one at mid-morning and the other at mid-afternoon. At these two meals I only eat berries, as good carbohydrates, to help increase my metabolism. I switched from white to whole-wheat or multigrain bread. Eventually, after I no longer craved carbohydrates, I introduced a protein shake immediately after my workout, to help rebuild my body. For dinner I have vegetables and fish, such as Ahi tuna steak, salmon or flounder. At times I eat a four-egg white omelet, with only one yolk. I diminished my red meat consumption to about three times a month.

My current workout consists of several weights sets and 45 minutes of cardio. I'm currently working out six days a week, with a different routine every day. I do two sets each of chest and biceps, one for legs and shoulders, and one for back and triceps. Wednesdays I only do 45 minutes of cardio. I rest between weight sets by doing abs. I do different types of abs, and depending on which abs I'm doing, I'll do 30 or 40 repetitions. I do four repetitions for most of my sets and for some specific ones I do five repetitions. I always finish my workout with 30 minutes on the elliptical machine, followed by 20 pushups, 50 abs and a 15-minute 3.7-mile walk, at a 3.5 incline, on the treadmill. After I cool down I take my protein shake while stretching. I don't run or jog because I don't want the impact on my knees. A couple of months ago I was introduced to spinning, and immediately loved it. My fabulous spinning instructor Steven Parks is an inspiration to me! His motivation skills are absolutely amazing and every session I reach a whole new plateau! I began taking a spinning class on Saturdays and Sundays, but Victor insisted that I needed to rest at least one day. Now I rest on Sundays. Spinning has accelerated my body fat loss and has strengthened my legs.

The lowest I went as weight is concerned was 164 lbs. Currently I am increasing my body mass and my weight is now 170 lbs.

I cannot begin to describe the way I feel now. I remember when I was carrying around all the extra weight, how much my feet hurt. Now, I feel nothing -- as if I am walking on clouds! I spent a ton of money on a new wardrobe but it was totally worth it! My energy levels are absolutely amazing and I believe I am fitter now than when I was 21. I have never felt like this before, the feeling is absolutely amazing! My workout routines and healthy diet have become a lifestyle for me -- one I will never give up.

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• Ricardo
• Goncalves