Low-carb programs and the Power90X diet: the past and present of Carol's weight loss journey

 

 

13 July 2007

Carol Bardelli

Carol's health problems do not get in the way of her determination to reduce her body fat and gain muscle mass. Through persistence, discipline, a low-carb diet and the Power 90X diet and exercise program, she's been doing just that. Read on for more of how she improved her functional fitness as well as some of her weight loss tips.

-City & country: Stagecoach, Nevada, USA
-Age: 47
-Weight before diet: 164 lbs.
-Weight now: 118 lbs.
-Target weight: My goal is no longer a number on the scale. I want to lower my body fat percentage to a fit 17 percent (now 20.8 percent) and build muscle mass. 

-What finally made you decide to start with a weight loss program?
In 1982, when I reached my all-time high weight of 164 pounds at 5 foot tall, losing weight was all about looking good, getting into smaller clothes, and being skinny. My last big weight gain in 2000 was due to pregnancy and I weighed 154 pounds after my son was born. That time around losing weight was for the right reasons, getting strong, fit and healthy. 

-What type of weight loss program did you follow?
Like most people who struggle with a weight problem I've tried many diets including low fat and low calorie diets including Richard Simmons' Deal A Meal, and low carbohydrate diets such as Atkins. Although my struggles with weight has been a roller coaster ride up and down over the years I’ve learned something from every program I’ve tried even if they were a poor fit for my lifestyle. It wasn't until I realized I had to make proper nutrition and regular exercise my permanent lifestyle and not just a "diet" to follow for a while that I was successful at controlling my weight. My best results have been while following the Power 90X diet and exercise program.

-Why did you choose this weight loss program?
I chose to start Power 90X because I'd reached a normal weight and an intermediate level of fitness but I wanted to get in my best shape ever.  I needed a more challenging fitness program than my previous one (a modified Atkins For Life combined with 45 minutes of aerobics 4 days a week and 30 to 45 minutes of weight training 2 days a week) to see further improvement in my fitness. The Power 90X nutrition program isn’t much different than the way I was eating already (lean protein, fruits, vegetables, some healthy fats, and occasional complex carbohydrates like sweet potatoes and low carbohydrate pasta to fuel my workouts) but it’s lower in fat. The Power 90X Doubles program I’ve been doing lowered my body fat percentage by 7 percent in 2 months. And I gained 4 pounds of lean muscle.

I was ready to take my fitness to the next level and get as fit as I can possibly be. Power 90X is doing just that for me. I'm fitter now than I've ever been and I totally love challenging myself to keep improving.

-How long have you been on your weight loss program?
I've been doing Power 90X since May of 2007. Previously I lost my pregnancy weight on Body For Life for 12 weeks in 2000, then mostly maintained my weight in the mid 120's on Atkins For Life diet combined with exercise for about 5 years.

-What kinds of physical activities do you like doing to maintain your weight and to stay fit?
On Power 90X I weight train at least three days a week for over 50 minutes per session. I do aerobics 3 – 5 days a week for about 45 – 60 minutes. I also change what exercise equipment I use every few days (free weight, resistance bands, weight machines, stepper, Gazelle, Pilates Performer, etc.) because your body adapts to doing the same thing all the time. This slows your progress at fat loss and getting fit. Constantly challenging your body speeds up your fitness progress.

I also love outdoor activities like swimming, biking and horseback riding.

-What were the most difficult obstacles you had to overcome or are still overcoming?
I have mild Cerebral Palsy that affects my gait and balance, as well as occasional flare ups of arthritis, tendonitis, and colitis. All of these conditions have improved with good nutrition and exercise. I have to modify some exercises or do them holding on to my Fluidity bar. But I try everything and have improved with practice. When I was 20 years old I couldn’t do one complete push up or pull up. Now I can do 6 to 8 sets of 25 reps.

Everyone has to win an emotional and mental battle when it comes to exercise and diet. Negative self talk and doubt will undermine your success every time. If you believe you can't do something, you won’t even try. I take every day one day at a time and just focus on doing the workout I need to do today and eating fresh healthy foods today. 

-How do you keep yourself motivated?
My biggest motivator is improved functional fitness, being able to lift heavier objects like a 50 pound sack of horse feed or my 70 pound son. When you feel yourself gaining strength and endurance it’s thrilling. And the fitter I get, the more I can do.

Recently I got into size 0-2 on top and a 4 on the bottom and that also keeps me motivated. I once had to wear a 1X to my uncle's funeral and I felt like a parade float. 

-Do you have any weight loss tips for our readers?
Learn to cook. You can't live on packaged diet food forever and you can't maintain a healthy weight on fast food, packaged processed foods and junk food.

Variety is a must when it comes to exercise and food. I've slowly collected over 200 exercise videos (most I bought used for a few dollars) and I do different ones to keep from getting bored. You can do the same thing starting with just 3 or so videos and add new ones for variety. Try new healthy recipes, herbs and spices, exotic fruits and vegetables, be adventurous and create new dishes.

Don't buy sodas, high calorie juice, processed foods, snack foods, fast foods, or junk foods and don't allow them in your house. If it's not in reach you can't eat it. Don't tell yourself you're buying it for your kids or spouse. They don't need junk food either.

Don't expect perfection. You'll have bad days, cheat days and sick days. Just keep getting back on your program and you'll succeed.

Avoid losing weight too fast. Your body can only lose a few pounds of body fat in a week. If you're losing more than that it’s likely also muscle and water you’re losing.

Don't ignore your muscles. Everyone should be doing some form of resistance training to maintain and build muscle because a pound of muscle burns way more calories than a pound of body fat. And muscle gives you a sleek and sexy shape.

After initially losing weight it's key to have a weight management approach you can do for the rest of your life. You have to find a balanced and healthy lifestyle that includes nutrition, aerobics and resistance training if you want to keep the weight off and achieve your best body.

-Do you think it will be easy to fall back into your old lifestyle pattern? How do you prevent this from happening?
No way. My present lifestyle and habits are so far from my old destructive lifestyle I couldn't do it now. My life and my body are now completely different.

-Do you have a favorite Web site or blog that helped or inspired you to lose weight?
I read dozens of websites and blogs on fitness and weight control regularly. My favorites are written by people I admire who are dedicated to living a fit and healthy life.

When I need weight lifting advice I go to former Mr. America Dave Draper at http://www.davedraper.com. Dave also has a free newsletter and he's always open to answering questions by email or in his forum.

For precise nutrition and fitness news and information I rely on T-Nation where chemists, scientists, nutritional theorists, and exercise physiologists come together to share their discoveries with you at http://www.t-nation.com.

When seeking general health and low carbohydrate diet information my favorite website is A Pinch of Health at http://www.apinchofhealth.com.

And I find Skip The Low Fad at http://www.lowcarb.ca/ to be an excellent place to keep up the latest diet news.

Last but not least I use my own blog Kudos For Low Carb at http://kudosforlowcarb.blogspot.com to track my progress and keep motivated. I include fitness and diet product reviews, breaking health news, helpful links, and personal updates.