David Mizejewski’s Fitness Makeover: Six Months Later & 20lbs Lighter!
By: TV Personality & Naturalist David Mizejewsi
I did it. I made it through a solid six months of focus and dedication on my fitness journey. As you can see from these before and after pics, it worked!
I guess it should be no surprise that dedication in the gym and the kitchen would show results, but there were definitely times along the way that I wasn’t so sure. There were moments of doubt that I could stick to the workout routine and my diet goals, especially with my travel schedule. There were times where I ate and drank things I knew I shouldn’t have. There were weeks where my progress stalled.
Even with those doubts and failures, I stayed the course–which I’ve learned is the key to fitness. It’s less about obsessing over a “perfect” diet and workout schedule 100 percent of the time, and more about consistency, focus and not giving up.
So I got myself into the gym as often as possible. I regularly met with VIDA personal trainer Susie Powell, who guided my workouts and made sure my form was correct, both so I saw results and also so that I didn’t injure myself. Susie used her expertise as a Master Trainer to put together workouts for me for our sessions together as well as for my self-led workouts–with the bigger strategy and end goal of long-term fitness in mind. Working out with a trainer took the guesswork and self-doubt about fitness out of the equation, and Susie made working out fun. (She literally calls her toughest workouts “games.”) There is no question that I couldn’t have done this without her.
I also met every few weeks with VIDA dietitian Addie-Claire Merletti, whose help and guidance were also totally invaluable. I learned just how important what we eat—and don’t eat–is to fitness. Addie never put me on “a diet” because diets don’t work, at least not in the long term. Instead, she simply helped me be much more mindful of what I put in my body, gave me really great alternatives to unhealthy foods, and focused on slow but steady and most importantly sustainable weight loss. She set realistic goals for my daily caloric intake based on my workouts and my evolving physical condition, which we measured using the fantastic InBody machine, which tracked everything from my weight to metabolism to body composition. Plus, she has some killer recipes! I know it sounds like an infomercial, but I can genuinely say I ate food that I loved and I never went hungry under Addie’s guidance. I just didn’t eat too much of it too often.
At this six-month milestone, here are my main results:
- Total weight loss: 21.1 lbs.
- Total body fat loss: 4.5%
- Visceral body fat (the internal fat that you can’t see but that’s particularly associated with health issues) loss: 40 cubic cm, the equivalent volume of 40 sugar cubes)
I know it probably doesn’t look like it, but I actually lost 1.3 lbs of muscle since I started this fitness journey. I’m ok with that. In the beginning, I tried losing weight and gaining muscle at the same time but learned how challenging it was to achieve the exact right balance of food and workouts to do that, so with Susie and Addie’s help, I shifted to focusing on fat loss first, and muscle gains later. I’m blessed to naturally have a good amount of lean muscle mass (one of the perks of a stocky body type), you just couldn’t see it before under the layer of body fat. Once I lose another 10-20 lbs. of fat I’m going to shift my focus to building muscle.
Beyond those hard numbers on weight, body fat and muscle mass measured by the InBody machine, I had some other goals. I wanted to gain flexibility. I can now move my body in ways that I haven’t been able to in years. I wanted to increase strength. I’ve more than doubled the amount of weight I can lift or number of reps I can do for most exercises. I wanted to increase endurance. I went from not being able to run at all to doing thirty minutes of intervals of running and max incline on the treadmill. I wanted to have more energy, and I no longer feel lethargic or have generic aches and pains that come with a sedentary lifestyle. I wanted to look and feel better in my clothes, and I’ve gone down a pants size and had to buy a new belt.
At six months into this fitness journey, I’m just getting started. In my first post I said I wanted to lose 50 lbs. I realize now that wasn’t very realistic for me in a six month time period, but I’m more than happy that I’m almost halfway there. I will check back in here in another six months and let you know how I’ve done.
My main message to everyone reading this is that if I can do it, you can too. We all have our own circumstances, challenges and body conditions but the formula of consistency, focus and not giving up will work for anyone. I guarantee it. You just have to start.
P.S. When I started this journey, I jokingly said I wanted to make the kind of transformation Chris Pratt did between how he looked on Parks and Rec and how he looked in Jurassic World. Well, I’m not quite there yet—but I will be. So Chris, watch out, I’m coming of you!