I Lost 9 Stone But It Cost Me My Marriage | This Morning
This man lost 9 stone without a gym. Here’s how
Pete Genders had spent the last 20 years of his life in a slow spiral of obesity. Junk food and inactivity were taking their toll. He was slowly getting bigger and bigger, not realising his size until he stepped on the scales 12 months ago for the first time in years. They read 22 stone, 5lbs – a massive 313lbs in total.
(Related: The best exercises to lose weight)
“I started worrying I would die of a heart attack before ever getting the chance to see my children grow up,” Pete told us. “I wanted to walk my daughter down the aisle on her wedding day.”
Something had to be done, but Pete didn’t know where to start. After buying himself an issue ofMen’s Health– smart man – Pete set himself a target weight of 15 stone in 12 months.
(Related: 10 reasons to buy the June issue of MH)
Pete began by walking 10 kilometres every day. “I was so big I couldn't do any other forms of exercise,” he told us. “This developed over time into jogging and running.”
Pete did the right thing. At the beginning of any new training programme, it’s best to take it slow to avoid injury. The force enacted on your body during a run is approximately 9-14 times your own bodyweight. The more you weigh, the harder it’s going to be on your joints.
As Pete progressed, he embraced bodyweight training, looking around on his walks and runs and using what was to hand. “I was doing press-ups, sit-ups and working out using the woodlands and fields near where I live,” he tells us.
Bodyweight training, or calisthenics, is perfect for beginners because it requires no equipment and uses your whole body during each move. If you can’t yet do a press-up, grab a park bench during a long walk or run and rattle off a set of 10 incline press-ups, which is easier than doing then from the floor. As you get stronger, you can progress to standard press-ups.
(Related: Bodyweight moves to help build muscle and drop fat)
Need more calisthenics advice?Check out our beginner’s guide.
After 12 months of runs, calisthenics and a carefully controlled diet, Pete checked the scales once again and found his incredible transformation had finally paid off, with a weight of just 13 stone.
“At no point did I even enter a gym,” he tells us.
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