We’re going to call him Wiley, and he was the “big guy” for most of his life. He had been overweight since he was a child, right up to his latter 20s. He was loved by friends and family for his warmth, sense of humor, and kindness; but beneath that joy there was a man with insecurities and health-related worries. What his journey to a better life would ultimately transform him into in ways he had never dreamed of.
Decades of Struggling with His Weight
Wiley’s weight was a constant subject of chatter during his formative years. He heard relatives mutter about his size when they visited for family gatherings, and at school, he was teased by classmates. He had fallen into the horrifying routine of cracking jokes to distract people from himself; he learned, for example, that if he made people laugh before they could make fun of him — they liked him more. He was the “funny fat guy,” and while it alleviated some pain, there would still be pain knowing your appearance issues often equal comedy.
Food became his comfort. If he felt sad, anxious or even bored, it was always time for his favorite snacks. Wiley is a huge fan of burgers, fries and pizza with softdrink. With every mouthful, he felt happier for a moment, but as years went by the pounds was no longer excess of flesh burden only; it became a load to bear quietly by his spirit.
When Wiley turned twenty-eight, he tipped the scales at more than 300 pounds. He was struggling with his own body; even going up the stairs or walking a little distance left him gasping. It was difficult to find clothes that suited him, and he felt uncomfortable in many social situations. Yet, the thought of changing his way of living felt impossible — even through the discomfort. He’d done every diet before, lost a little weight, only to gain back every ounce—and more. It was a vicious cycle, and he had settled into living overweight the rest of his life.
The Wake-Up Call
That all changed one afternoon when Wiley went in for a standard check. He was suffering from frequent headaches, tiredness and occasional chest pain, but always thought it to be nothing serious. But the doc’s worried look while examining told him otherwise.
The doctor told Wiley — probably in very simple, one syllable words — that his blood pressure was dangerously high, his cholesterol levels were through the roof and he was on the edge of being a type 2 diabetic. Your lifestyle needs to change — the doctor warned that if you don’t he will be looking at a heart attack in a matter of years. Wiley took those words like a bullet. He was frightened for the first time in his life.
Wiley spent that night and the next couple lying awake thinking about his life. He thought about everything he still wanted to do, the places he wanted to visit; experiences that could be had. He discovered that he had taken his health for granted and made the decision to change not just because of how he looked, but because of whether or not he was going to live.
Taking the First Step
So, Wiley taking his initial step to a healthy lifestyle. He realised that this wouldn’t be simple, but he was resolved. He signed up for a gym membership the next morning, something he tried to stay away from for decades. The first time he walked into the gym, it was terrifying; surrounded by all those perfect bodies picking up weights and running on treadmills, he wondered what on Earth someone like him was even doing there? But then he told himself, everyone has to start from somewhere.
The initial few workouts were just painful. Wiley could hardly last more than 10 minutes on the treadmill before he was wheezing. His muscles throbbed, screaming for him to stop. But each time he considered quitting, the memory of what the doctor told him. He was doing this not for vanity — he was doing this to save his life.
SEARCHING FOR A CLASSIC SCHEDULE: LIFTING AND CARDIO
Wiley realized he could not achieve a permanent change without an approach that balanced his workouts. Then he researched various forms of workouts and found that strength workout mixed with cardio performed wonders. Initially, he was daunted by the prospect of lifting weights; however, when he read that strength training not only builds muscle but also increases metabolism (meaning your body burns more calories at rest) – he was in. But cardio was important for heart health, for endurance and fat loss.
So he began with a simple split between strength and cardio workouts. He wanted three days of strength training and two days of cardio each week, ensuring his body had plenty of time to rest and recover.
Strength Training — Upgrade Yourself and Your Confidence
Wiley started simply: squats, deadlifts, bench presses and rows. He could barely do the bar initially but he forced himself to overload and add a few pounds every week. He was new to strength training. It was difficult but also so liberating. He realized that every time he lifted heavier, then it was something to be proud of. It was a good hurt, that indicated he was building strength.
As time went on, Wiley started to feel different. His arm and shoulder definition improved, and his clothes began to fit more appropriately. He had never done this before, not because his body was so good (it wasn’t) but because he worked hard to make it good.
Cardio: What it does for your heart and fat burning
Cardio was another challenge. The treadmill was torture, but Wiley had to do it for his heart. He would begin by walking, then jog briefly, alternating between the two at an ever-increasing speed and duration. He also incorporated cycling and swimming for variety.
A few months later, Wiley could run a mile non-stop: something he thought was impossible. That made him feel as if he was lighter, faster and full of energy. He stopped being out of breath after going up one flight of stairs, and his stamina became longer. Catharine then told him: “It was more than just his body that was changing — it was also the way he thought about life. He started doing strength training and cardio, [and] it really made a difference to him.”
Nutrition: Providing the Body with the Right Fuel
Exercise was obviously important to Wiley’s transformation, but he quickly learned that it was only half the battle. He had, after all, lived most of his life being able to eat whatever food he desired — whenever he wanted it. However, he also needed to change his eating habits, too, right if he was serious about turning things around.
This bottom line: Wiley cut out the junk food he had always filled up on. No more junk food, soda, or midnight munchies. He also avoided eating processed junk foods, refined sugars and white flour but rather ate whole nutrient dense foods such as lean protein, vegetables, fruit and whole grains. He started cooking healthy food for himself, trying to make meals with various products that were good at nutritious and tasty.
Wiley had to learn portion control though, which was another big change. Previously, he had been eating until stuffed, but now was trying to eat merely enough to help fuel his workouts and keep his body performing. He increased his water intake, replaced sodas with green tea and ensured a good protein balance to promote muscle gain.
The biggest war is the one on your mind to prove yourself wrong!
It wasn’t just about the physical changes. Wiley’s shift was just as much mental as it was physical. At first, there were days where he contemplated quitting. His workouts were brutal, and his old cravings were fierce. Yet every time he considered giving up, he reflected on his reason for starting.
Wiley has also battled a great deal of self-doubt. He had been the fat guy for a long time and though it was hard to shake off. His confidence even started to grow, seeing the fruits of his labor day in and day out — he was working harder at the gym. Slowly, he began to believe that he could accomplish things — not just fitness problems, but anything.
Wiley also incorporated some meditation and mindfulness. Spending a few minutes every day focusing on his breath and emptying his mind allowed him to remain centered and inspired. It was a means of checking in with himself, taking stock of how much he had achieved and setting his intentions on where he wanted to head next.
The Results : A whole New Lease of life
The loss of over 100 pounds took Wiley a year of hard work. His doctor was blown away by the change. His blood pressure was normal, cholesterol healthy and he was free of diabetes risk. The most important thing is that Wiley had never felt better. He had more energy, slept better, and felt like he was in the best shape of his life.
However, the physical metamorphose was only halfway done. In those moments, Wiley remembered everything he’d learned about discipline, perseverance and self-care. Fitness is not about looking good but feeling good inside out i.e. physically as well as mentally. Therefore, it had made him appreciate his body and what it could do so much — he wanted to keep this one healthy for as long as possible.
Lead by Example: Have the Others Look Up to You
Nobody failed to notice during Wiley’s metamorphosis. He started getting asked by friends and family members, even people at the gym he did not know personally, for advice as to how they could get healthier themselves. He was eager to pass on what he knew, and loved helping others get started in their own fitness journey.
Wiley went so far as to start a fitness blog where he posted about his progress, workout tips, and healthy recipes. And he wanted to prove that it was never too late to change your life; you could transform from an obese unhealthy person to a fit and vibrant person – all it took was hard work.
Looks Forward: Staying Healthy
Wiley dedicates today to sticking with his healthy lifestyle. He still lifts five days a week, balancing cardio and strength training, and continues to follow an no-fat diet. But he also believes in moderation. He treats himself from time to time because one slice of pizza is not going to be the end of his whole endeavor.
The journey of Wiley is all about resilience and self-care.
