What’s the secret to weight loss?
That’s kind of like asking, “What’s the meaning of life?”
Sure, you could get reductive and say the secret to weight loss is to eat less and move around more. But that’s like saying the meaning of life is to keep breathing and avoid ax murderers.
Weight loss, like life, includes a million tiny subtleties.
So over the next three weeks we’re going to hear from three very different Milwaukeeans who lost weight three very different ways. Feel free to try their approaches, add your own tips in the comments below, or forge your own path with their combined advice. I’m sure this is not the last time we approach this subject, either.
First up is Zach Corey, a Marquette University grad and a summer associate at Foley & Lardner. Zach was actually my high school track teammate who ran lead-off in our 4×3200 meter relay team (which, I might add, came within three seconds of the school record).
But even former track stars can struggle with maintaining a healthy lifestyle when faced with a stressful schedule. After entering Cornell Law School, Zach’s weight skyrocketed to nearly 50 pounds heavier than his track days. Now he shares his secrets to taking it back off.
How much have you lost?
I’ve lost about 45 pounds from January to June this year. I used to be 6’1’’ and 205 pounds and now I’m 6’1’’ and 160.
How did you do it?
First, I ate better. Predominantly, I ate lean protein, (turkey, chicken, tuna and other fish) vegetables, fruits and complex carbohydrates. I also gave up all soda (diet and regular). I wasn’t totally rigid about it – I still drank occasionally and indulged in pizza or candy. Second, I worked out for an hour three times a week. I did 30 minutes of lifting, all super-sets, so I was lifting for the whole 30 minutes. For example, I’d do a set of squats and then hold a side bridge on each side for 30 seconds and I’d repeat that process a total of three times. Then I’d do 30 minutes of interval training on an elliptical machine or treadmill. I’d warm up for five minutes and then do one minute at 95 percent effort and then one minute at 50 percent. For the first few weeks, I’d do five minutes of warm-up, one minute at 95 percent and then two minutes at 50 percent.
What was the hardest part of the process?
The beginning. I’d started working out so many times before, but never really stuck with it. One thing that really helped me was not setting any result goals for the first eight weeks. I just wanted to stick to the program above for eight weeks and then evaluate any results.
What was the best part?
Compliments from people who haven’t seen me in six months. It was a really noticeable 45 pounds. I’m a lot thinner in my face and look a lot better. Also, I’m no longer embarrassed to take my shirt off in public, which is nice.
What caused you to put on the weight over the last few years?
In college and law school I simply ate what I wanted to eat all the time. That was OK in high school, when I was really active, but when I stopped exercising regularly and continued to eat poorly, I started to put on weight. I’m not a coffee drinker, so I’d eat some type of candy and soda while I studied. I’m sure that didn’t help me with my weight.
Did you have any injuries or setbacks that affected you?
Luckily, I didn’t have any injuries because of the program I was on. It was all fairly light weight lifting, focusing on compound exercises and gaining lean muscle. Also, I did an elliptical machine two times a week and only ran once a week, so I minimized the pounding on my body. It’s a really great program and I totally avoided injury.
We recently ran together in your first 5K race since high school. How did it feel to get your goal of a sub-20 minute 5K?
It felt great. It made me feel good about all the work I put in. Also, running with Tim during the race helped a lot. There were times where I wanted to get comfortable in the pack, but Tim urged me on and we kept on passing people.
Now that the weight’s off, what’s your next goal?
I’d like to put on about 10 lbs. of muscle. Also, I’d like to be able to bench press my bodyweight, whether it be 160 or 170. I’m pretty close to that, but not quite there.
Any final advice?
It’s hard to lose weight, but it’s worth it. You look better, you feel better, and you’re healthier.
