To the professionals at ExRx.net:
I found a link to your website when searching Richard Weil's
message board on webmd.com. Your site is incredible. From the
calculators to the muscle diagrams to the animated pictures of
each weight training exercise I found a wealth of practical,
scientifically based information.
As recently as September 2002, my weight peaked
at 350 pounds (on a 6' 1" frame). I am a 39 year old male
with high blood pressure, ventricular hypertrophy and pericardial
effusion for which my cardiologist cannot find a cause. In addition
to these problems, my snoring kept both myself and my wife from
getting a good nights sleep. I felt cruddy (scientific term?)
all the time and had little
physical endurance to do anything.
I could see the writing on the wall. I needed to lose weight
or lose my life. That's when I began to cut back on my eating
by implementing portion control and adjusting my intake to eliminate
fats, added salts and increase my fruits and vegetables. I also
began a regular program of walking 3-5 times per week for 30
- 60 minutes per session. I purchased an adjustable dumbbell
set and implemented a 2 day split workout schedule which gives
me a general body work out and tries to build up the larger muscle
Starting out was challenging, but only because I had to feel
my way through the massive volume of information out there about
diet and exercise in order to figure out what might best work
for me. The results are encouraging to say the least. My daily
calorie intake now ranges from 1800 to 2400. I use a daily online
exercise and fitness journal to keep a close watch on my intake
and exercise. My estimated body fat percentage was 41% when I
started. It is now something like 36% and I am down to 280 lbs.
My BMI has gone from 46 kg/m2 to 36 kg/m2.
The numbers are going in the right direction, but I also feel
great, have more energy, wear smaller clothes and can envision
a time where I achieve a level of fitness I have not enjoyed
since I was a teenager. My blood pressure is much easier to control
and I no longer snore! I reveal this information about myself
to say that my recent success supports the conclusion of the
paper posted on the Fat Loss page of EXRX:
"In conclusion, relatively few studies have been conducted
with severe or morbid obese subjects. More research is needed
in this area. It is this author's opinion that exercise can play
a very important role in the treatment of obesity, but only most
effectively, when combined with a multifaceted approach as discussed
in this paper."
When I incorporated the reduced calorie regimen with the two
types of exercises, fundamental changes in my body composition
started to take place. I am still obese, but this 280 lbs is
different from the 280 lbs I weighed when I my weight was on
the way up. In fact, I was encouraged when I saw the table outlining
the study of
persons who had successfully lost weight and kept it off.
My percentage of fat, protein and carbohydrate calories consumed
is remarkably similar to the numbers featured in the table.
I have a long way to go before I reach my goal weight of 200
lb. But the information on your site is both informative and
inspirational. I plan to continue with my diet/aerobic exercise/anaerobic
exercise routine. Your website has persuaded me to adjust my
weight training a bit so I will be able to reduce the time I
spend lifting and more easily have time to maintain my daily
walking schedule. I also realize that I need to think in terms
of changing my lifestyle permanently rather than adjusting my
weight temporarily. Thank you for the encouragement, education
and for making this website available.
Thank you for letting me know my letter is on your site. Thank
you also for your kind regards. Things are going well in terms
of exercise and weight loss. I most recently logged a weight
of 239 pounds at approximately 7 months after starting out at
350 lb. At a 72" height, my BMI is 32 and my estimated body
fat percent is at 30%.
My blood pressure is still easily controlled through medication
and my last echocardiogram revealed no more ventricular hypertrophy
or fluid around the heart. I continue my walking and weight lifting
program and can see improvements in both efforts.
Thanks again for the information and inspiration provided
in your website. I refer to it often.
Scott Duke (Fort Worth, Texas)