Be an inspiration: If you've made positive changes in your diet and/or fitness routine and are happy with the results, please share your success with us. Include your email address, a daytime phone number and before and after photos (by mail or JPEG). Write: Success Stories, c/o The Atlanta Journal-Constitution, 223 Perimeter Center Parkway, Atlanta, GA, 30346-1301; or e-mail Michelle C. Brooks, ajcsuccessstories@gmail.com.
Success story
Frank Tomberlin, 66: From 225 pounds to 190 pounds
Former weight: 225 pounds
Current weight: 190 pounds
Pounds lost: 35 pounds
Height: 5 feet, 8 inches
Age: 66 years
How long he's kept it off: "I started going to North Point Fitness (northpointfitness.com) in March of 2015 and, by October 2015, I was down 35 pounds," Tomberlin said.
Personal life: "I'm retired from Honeywell, living in Alpharetta with my bride of 40 years. I have three children and five grandchildren."
Turning point: "Friends recommended I visit the gym they attended. Realizing I needed to lose weight and get into better shape, other than round, I decided I would give it a try. Another motivating factor was seeing the results from an InBody body fat/muscle composition test (inbody.com), which determines the pounds, body fat, muscle and water in your body."
Diet plan: "I didn't follow any specific diet program. Using the My Fitness Pal app, I kept caloric intake under 2100 calories per day." Breakfast is hard-boiled eggs and chicken sausage or a protein shake. Lunch is yogurt and fresh fruit. Dinner is lean protein with vegetables. He snacks on nuts and peanut butter and has dessert occasionally.
Exercise routine: He does circuit-based strength training four times a week using weights, suspension tools and body weight exercises.
Biggest challenge: "Initially, the biggest challenge was simply going to the gym. … Quite frankly, it wasn't that I didn't have the time, I simply did not make the time to go. As we all know, it is so easy to postpone anything we determine that is difficult to do, or don't want to do. On a positive note, at my gym I was never made to feel awkward, out of place, or that I could not succeed. The friendly atmosphere and encouragement from the trainers and staff continue to be a great encouragement to show up and work hard."
How life has changed: "Stiffness in my joints continues to diminish while overall strength, conditioning and flexibility are increasing. … Subsequent (InBody) tests taken revealed I had lost 22 pounds of fat while maintaining muscle. … My biggest concern was getting hurt by not doing an exercise properly. I would recommend joining a gym where you are comfortable and utilizing a personal trainer. The personal attention, safe workout environment and accountability are well worth the extra expense."
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