Brandon Newman, 24, shares his weight loss and body transformation journey with men’s health.

Ever since I was a child, I’ve had an obsession with fitness: it’s always been the light that has kept me on the straight and narrow. I have had many dark times in my life ranging from depression and addiction to various substances to near suicide in 2020. I was also diagnosed with IBD (inflammatory bowel disease) after having left the British Army which resulted in drugs that affected my bone health and anti-inflammatory steroids with horrible side effects including severe acne. At the time, everything seemed pointless. It went on for many years until I finally found a medicine that controlled me and brought me back to life. I think going through these hardships has finally given me the best perspective on how short life is, and in the last two years in particular, I’ve made big changes to my personal fitness.

I’ve always been one to “follow the science” and looked at what worked for those running the industry. So for many years I had a push-pull-legs workout and used to hit six days a week in the gym, but eventually I found it was too much. point of view of mental and physical recovery. I started doing full body workouts instead and ended up loving it because I hate leg days.

I’ve tried many different diets over the years – paleo, low carb, intermittent fasting – but again what I’ve found works for me is the IFFYM approach (“if it fits to your macros”). I also use a spreadsheet that calculates weekly weight gain/loss and calories that I enter each day. The best diet is one that you can endure and enjoy for the rest of your life.

I never worked with a trainer, everything I learned was self taught, from calorie counting to exercise routines. There is so much free information that you never need a trainer. I got in shape just like anyone else. consistency and just making good behavioral choices that reward you in the long run. A great workout program with progressive overload and tracking my calories and macros.

The hardest part of this journey for me was at the very beginning, when I decided that I didn’t want to look like that anymore and realized that I had to start taking responsibility for the choices I made every day. It’s hard because you know how easy it is to come home, relax, and choose short-term buzz over your long-term well-being. So those first few weeks of having to start saying no to the things that used to be your feel-good habits are the hardest. The brain becomes a rebellious child. But if someone asked me if it was worth it, I can say without a doubt, yes! When you start to fend for yourself for long enough, you have a buzz that just can’t be recreated with drugs or short-term diet. I now feel the pleasure of food at its maximum because it is balanced.

I lost a total of 32 pounds, going from 195 to 162. For me, the biggest difference I noticed in my transformation was in my face: I keep getting told how bad I look. look different now. Of course, noticing a bicep vein is also a good idea. Besides the physical results, I also have more confidence in myself, I feel like I’m better at my job, and overall I have a stronger sense of discipline and self-esteem. self.

I’m far from finished either. I am currently in a cutting phase as I prepare for a trip to Ibiza as I would like to be slimmer for it. Then when I’ve proven to myself that I can do it and feel confident enough, I’d really like to start a YouTube channel and fitness-related social media, so I can help other people do the same. .

My advice to anyone starting where I was, is to try to put yourself in the best position to make the changes you want. If you hang out in pubs and clubs every Friday and Saturday but want to be something else, you need to start by putting yourself in the right environment. Everything becomes easier when you don’t have to constantly say no to things. You start when you decide you want something different for your life. First do what you need to do for yourself. You cannot help or love others until you love or help yourself.

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