Fred: Adding Muscle to Lose Fat, It’s an Easy Equation

I love reading about people who achieve.  The kind of folks that lay it all on the line to achieve extraordinary results.  People who set goals, develop plans and follow those plans through a wall if they must, to succeed.

We have many success stories in our little community.  Over the next few weeks I plan to highlight folks who have knocked it out of the park.  As a matter of fact, if you have a success story you want to share let me know by e-mailing me It can be a weight loss goal, fitness goal, or even a medical goal that you crushed!

Fred has won at least one of the 28 Day Challenge categories over the last four competitions.  As a matter of fact, Fred has lost 60+ lbs. since July of last year.  This is quite a feat because he has put on probably 20-30 lbs. of muscle as well.  That means Fred has probably lost more than 80 lbs. of fat over the past 10 months.

So, what made you decide to get started on your fitness journey?
I was on vacation last summer and stepped on a scale and it said 292 lbs.  That was the closest I’ve ever been to 300 lbs.  I decided right then when I returned I would join boot camp where my son was doing sports camp.

How did you get your weight loss jump started?
I started going to boot camp 5-6 days per week and would go twice a day some days.  I really cut back on carbs.  I still eat fruit but eliminated bread and really limited pasta and potatoes.

When did you really feel like you were seeing results and was there a major change you made?
I made progress the first month and that motivated me to stay consistent and work that much harder.  The real key to success is being consistent with your workouts and your diet.

What were the major changes you made in your diet?
I stopped drinking soda and reduced my carbs considerably.  I eat lots of vegetables, fruit, lean meat and drink a lot of water.  One thing I do is have a cheat day every now and then, but the important thing is getting back on track after the cheat day.  Diet is the most important piece of weight loss and if I cheat too much I can feel the weight coming back quite quickly.

What is your advice for people contemplating change or those currently losing weight?
Drink plenty of water and use the 80/20 rule.  80% of the time eat fewer carbs and really tighten up on your diet.  20% ease up, have a good time and eat something you really want to eat.

The most important thing you can do is expect bad days.  Don’t QUIT and throw in the towel!  Start over and move forward toward your goal.

A special thanks to Fred for taking the time to share his success story with us.  If you’ve already started your fitness/weight loss journey keep moving forward.  If you’re contemplating getting started the first step is the hardest.  Get up off the couch and start moving or your more than welcome to join us at boot camp.  Either way your fitness story awaits, its waiting for you to write it.

Motivating You to Accept the Challenge,

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