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    humanfitproject

    humanfitproject
    Quality rounds. As many as possible in 12 minutes. Quality rounds. As many as possible in 12 minutes.

Another from the HFP Bodyweight-Only plan.

Lateral hops x 10 (5 per side)
Pike push-up x 10
Jumping lunge x 10 (5 per side)
Plank shoulder taps x 10 per side
#humanfitproject #bodyweightworkout #hiitworkout
    15 minutes. Full body EMOM. Another from the HFP 15 minutes. Full body EMOM.

Another from the HFP Bodyweight-Only plan.

Perform the following exercises every minute for 15 minutes. Rest for the remaining amount of time between minutes. 

Minute 1, 6, 11: Jumping jack x 50
Minute 2, 7, 12: Glute bridge x 40
Minute 3, 8, 13: Sit-up x 25
Minute 4, 9, 14: Squat thrust x 15
Minute 5, 10, 15: Push-up mountain climber x 10

#humanfitproject #bodyweightworkout #emomworkout
    A STANDARD MOBILITY & RECOVERY WORKOUT You could A STANDARD MOBILITY & RECOVERY WORKOUT

You could do this every single day, especially on non-training days.

From the HFP Bodyweight-Only workout plan.

Walk-out to plank and walk back x 5
Thread the needle x 5 each side
Scorpion x 5 each side
Cossack squat x 5 each side
Seated twist x 30 second each side

Rest as needed. Repeat 3x each. #humanfitproject #recoveryworkout #mobilityworkout #recoveryday #strenghttraining
    It’s that time of year. Looking for a personal t It’s that time of year. Looking for a personal trainer?

If you’re a disciplined self-starter, then one of our many HFP workout plans (or premium programs) can put you on your way, but if you need hands-on attention, nothing will ever beat an IRL personal trainer. Finding the right one can be tricky.

Go to humanfitproject.com for our new piece on how to do it. #humanfitproject #personaltrainer #personaltraining #strengthtraining #specialization #fitpros
    Our Bodyweight-Only Workout Plan is now available! Our Bodyweight-Only Workout Plan is now available!

Whether you’re still avoiding the gym or plan to start traveling again in 2021, you’ll want these workouts in your back pocket.

It’s 3 full body workouts you can follow on non-consecutive days with supplemental cardio, warm-up, and recovery workout suggestions for the remainder of the week.

Go to humanfitproject.com for the full plan. #humanfitproject #bodyweightworkout #bodyweightplan #athomeworkout
    Is 2021 going to be the year of your major transfo Is 2021 going to be the year of your major transformation? Here’s what it takes:

- Aspiration and focus
- Drive and discipline
- Patience and perseverance

Go to humanfitproject.com for the full story. #humanfitproject #discipline #newyearresolution #workout
    The slow and steady return to barbell squats and l The slow and steady return to barbell squats and lunges. #humanfitproject
    COMING SOON: heavy weights and more free programmi COMING SOON: heavy weights and more free programming. Link in bio for ways to restart. #humanfitproject #strengthtraining
    👊Lower Body with @kafetters! Do AMQRAP (as man 👊Lower Body with @kafetters!

Do AMQRAP (as many quality reps as possible) for each exercise, rest for 30 seconds. At the end of each round, rest for 2 minutes, repeat for a total of 3-4 rounds.

Quadruped Hip Thrust to Leg Kick
Single Leg Hip Hinge to Jump/Knee Drive
Squat to Lunge Step-Back

For quality fitness content, give Aleisha a follow @kafetters !
    Let’s restart together! Sign up for our brand ne Let’s restart together! Sign up for our brand new 4-week training bundle. It’s got everything you need before your gym opens, and once it does. Includes: our diet book and 4 semi-private workouts on ZOOM. 👉To learn more, tap the “The 4-Week Restart Training Bundle” in our BIO. #humanfitproject #workoutroutine #workoutplans #fitnessplans
    💦 Full Body HIIT with @kafetters. Do each exer 💦 Full Body HIIT with @kafetters.

Do each exercise for 30 seconds, rest for 15. At the end of each round, rest for 1 minute, repeat for a total of 3-4 rounds.

Plank Skier Hop
Single-Leg Hip Hinge to I, Y, T
Tempo Dead-Stop Pushup
Plyo Pulse Bulgarian Split Squat

To work with Aleisha, give her a follow: @kafetters! #humanfitproject #bodyweightworkout #hiitworkout #outdoorworkout #athomeworkout #cscs #personaltrainers #shestrong
    Total Body Strength with @k.minatraining and a hea Total Body Strength with @k.minatraining and a heavy kettlebell.

Tempo Goblet Squat (tempo: 351) x 3
Clean to Press x 2 each
Kickstand Row (tempo: 331) x 3 each

Perform each exercise on both sides before moving on to the next. Complete 3 - 5 rounds.
.
.
.
.
.
.
#humanfitproject #kettlebellworkout #kbworkout #kbtraining #beachworkout #strengthtraining #functionalfitness #fitpros
    Load More... Follow on Instagram
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3 inspiring weight loss stories from men that lost over 100 pounds

December 12, 2017

Transforming the human body is far from easy. It takes hard work, commitment, and strong willpower. These are three men we got to meet over the last year to discuss their ups and downs. Their stories are proof that anything is possible.

#2. Lionell Dixon, 150 pound weight loss

Lionell Dixon (@LonnieFresh84) didn’t have it easy growing up. He was constantly stressed out and ate to tame it. At one point he was even sneaking food from buffet tables and putting it in his pockets for later. The eating habit was simply out of control for him. His tipping point finally came while he was on vacation in South Beach with a group of friend. He didn’t feel comfortable or like he fit in. After a final food binge that last two weeks, he decided it was time to hit the gym and make a change.

A post shared by humanfitproject (@humanfitproject) on Apr 11, 2017 at 8:11am PDT

He began with hardcore cardio. His thought process was that if he burned the maximum amount of calories, the faster he would lose weight. He then added resistance training on top of it to put on the muscle. Coupling all of that training with a reduced carb diet and in the first three months he had lost 70 pounds. 

But, it wasn’t over for him at the point. He fell off the wagon, lost focus, and gained all the weight back. He then had to dig deep once more, restart the process and get back on track for a part two of the transformation. Finally, he lost a total of 150 pounds. 

He’s now a motivational speaker, trainer, and author.

Want to know more on how he did it? Give him a follow on Instgram @lonniefresh84

#2. Sterling Duncan, 130 pound weight loss

Sterling Duncan (@ProgressNotPerfection1012) was thin, athletic, and played quarterback. After a career-ending knee injury in college he came back home, started working, and slowly let the pounds pile on. Depression was the underlying cause of his downward spiral. The fact that he couldn’t play sports anymore killed him on the inside and he turned to food for comfort. After a few years of continuously gaining weight, his wife desperately urged him to see a doctor. He ended up weighing in at 319. (And he only thought he was 240). This was the tipping point for him.

A post shared by humanfitproject (@humanfitproject) on Mar 14, 2017 at 9:40am PDT

His first order of business was to get his diet in line. He started eating six times per day and relied on lean proteins such as chicken, turkey, and eggs. For quality carbs he stuck to brown rice, sweet potatoes, and sometimes oatmeal.

Next came the training. He was embarrassed to start in the gym right away so he used Shaun T’s “Insanity” programs to get it in a home. [Read also: How I got over my fear of the gym] He’d do them over and over again until he got to a comfortable place with himself. Then, he got into the gym and started with more traditional bodybuilding styled programming. After a lot of hard work and dedication, he lost a total of 130 pounds. 

He now trains six days per week and participates in physique competitions.

Want to know more on how he did it? Give him a follow on Instgram @progressnotperfection1012

#3. Daniel Ramos, 100 pound weight loss

Daniel Ramos (@Mr.DanielRamos) started out being underweight. He was 120 pounds at age 16 but began working out and starting to eat more. The problem was: he was eating all of the wrong stuff. He first noticed the changes when his cloths stopping fitting and he was constantly out buying new shirts. Then his stomach started hitting the steering wheel. Finally, a few friends had mentioned to him that he was breathing heavily (and he didn’t even notice).

A post shared by humanfitproject (@humanfitproject) on Jul 18, 2017 at 7:51am PDT

Things took a turn for the better once he started paying closer attention to his diet and began eating more protein, more fat, but less carbohydrates. He even saw some success with training in a fasted-state. And as for the gym, he began integrating calisthenics into his routines and started to use lighter weight to failure or exhaustion rather than simply going heavy. After six months of spending 5-6 days in the gym with a carb reduced diet, he lost a total of 100 pounds. 

Daniel is now pursuing a career in acting.

Want to know more on how he did it? Give him a follow on Instagram @Mr.DanielRamos

Five key pieces to your own transformation

Invest in the future

Chasing quick fixes and gimmicks don’t last, more importantly, they can be unsafe. Accept the fact that you need to be in this long-term. What it takes is a finely tuned well-rounded diet and an aggressive resistance+cardio training plan.

Build on small wins

While this is a long-term game, you’re going to make lots of short-term progress too. Use that as motivation to keep going hard every day. Speaking of motivation, check out this piece on how to always have your best possible workout. Stuck in a plateau? Try these 7 euphoric training technique for skin-tearing pumps.

Learn and connect with your body

Don’t just follow a healthy diet and a tough workout plan. Take the time to learn about protein, carbs, fats and how they react in your body. Check out this piece on intuitive eating for lean muscle. It’s not easy, but you can get there.

Use your support system

If you’ve got a bunch of negativity or people around you that will bring you down—cut them. Having a solid group of people in your corner rooting for you to succeed makes a huge difference. Find like minds.

Persevere

It won’t always be easy. There’s days you’ll feel tired, you’ll be tempted to eat junk, and you’ll hit plateaus. You might even completely fall off the wagon, but the important thing is to always get back up. Alway keep moving forward. Never, ever quit.

100 poundsbody transformationnew year resolutionssuccess storiesweight loss
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Mike Simone
I am the founder of HUMANFITPROJECT and a certified personal trainer. I write, edit, and produce all things fitness. I have bylines in Men's Journal, Men's Health, Muscle & Fitness, and Furthermore by Equinox. I previously was the executive digital director of Men's Fitness magazine, and am currently the director of editorial and social at NEOU Fitness. Follow me on Instagram at @Mike_Simone

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    humanfitproject

    humanfitproject
    Quality rounds. As many as possible in 12 minutes. Quality rounds. As many as possible in 12 minutes.

Another from the HFP Bodyweight-Only plan.

Lateral hops x 10 (5 per side)
Pike push-up x 10
Jumping lunge x 10 (5 per side)
Plank shoulder taps x 10 per side
#humanfitproject #bodyweightworkout #hiitworkout
    15 minutes. Full body EMOM. Another from the HFP 15 minutes. Full body EMOM.

Another from the HFP Bodyweight-Only plan.

Perform the following exercises every minute for 15 minutes. Rest for the remaining amount of time between minutes. 

Minute 1, 6, 11: Jumping jack x 50
Minute 2, 7, 12: Glute bridge x 40
Minute 3, 8, 13: Sit-up x 25
Minute 4, 9, 14: Squat thrust x 15
Minute 5, 10, 15: Push-up mountain climber x 10

#humanfitproject #bodyweightworkout #emomworkout
    A STANDARD MOBILITY & RECOVERY WORKOUT You could A STANDARD MOBILITY & RECOVERY WORKOUT

You could do this every single day, especially on non-training days.

From the HFP Bodyweight-Only workout plan.

Walk-out to plank and walk back x 5
Thread the needle x 5 each side
Scorpion x 5 each side
Cossack squat x 5 each side
Seated twist x 30 second each side

Rest as needed. Repeat 3x each. #humanfitproject #recoveryworkout #mobilityworkout #recoveryday #strenghttraining
    It’s that time of year. Looking for a personal t It’s that time of year. Looking for a personal trainer?

If you’re a disciplined self-starter, then one of our many HFP workout plans (or premium programs) can put you on your way, but if you need hands-on attention, nothing will ever beat an IRL personal trainer. Finding the right one can be tricky.

Go to humanfitproject.com for our new piece on how to do it. #humanfitproject #personaltrainer #personaltraining #strengthtraining #specialization #fitpros
    Our Bodyweight-Only Workout Plan is now available! Our Bodyweight-Only Workout Plan is now available!

Whether you’re still avoiding the gym or plan to start traveling again in 2021, you’ll want these workouts in your back pocket.

It’s 3 full body workouts you can follow on non-consecutive days with supplemental cardio, warm-up, and recovery workout suggestions for the remainder of the week.

Go to humanfitproject.com for the full plan. #humanfitproject #bodyweightworkout #bodyweightplan #athomeworkout
    Is 2021 going to be the year of your major transfo Is 2021 going to be the year of your major transformation? Here’s what it takes:

- Aspiration and focus
- Drive and discipline
- Patience and perseverance

Go to humanfitproject.com for the full story. #humanfitproject #discipline #newyearresolution #workout
    The slow and steady return to barbell squats and l The slow and steady return to barbell squats and lunges. #humanfitproject
    COMING SOON: heavy weights and more free programmi COMING SOON: heavy weights and more free programming. Link in bio for ways to restart. #humanfitproject #strengthtraining
    👊Lower Body with @kafetters! Do AMQRAP (as man 👊Lower Body with @kafetters!

Do AMQRAP (as many quality reps as possible) for each exercise, rest for 30 seconds. At the end of each round, rest for 2 minutes, repeat for a total of 3-4 rounds.

Quadruped Hip Thrust to Leg Kick
Single Leg Hip Hinge to Jump/Knee Drive
Squat to Lunge Step-Back

For quality fitness content, give Aleisha a follow @kafetters !
    Let’s restart together! Sign up for our brand ne Let’s restart together! Sign up for our brand new 4-week training bundle. It’s got everything you need before your gym opens, and once it does. Includes: our diet book and 4 semi-private workouts on ZOOM. 👉To learn more, tap the “The 4-Week Restart Training Bundle” in our BIO. #humanfitproject #workoutroutine #workoutplans #fitnessplans
    💦 Full Body HIIT with @kafetters. Do each exer 💦 Full Body HIIT with @kafetters.

Do each exercise for 30 seconds, rest for 15. At the end of each round, rest for 1 minute, repeat for a total of 3-4 rounds.

Plank Skier Hop
Single-Leg Hip Hinge to I, Y, T
Tempo Dead-Stop Pushup
Plyo Pulse Bulgarian Split Squat

To work with Aleisha, give her a follow: @kafetters! #humanfitproject #bodyweightworkout #hiitworkout #outdoorworkout #athomeworkout #cscs #personaltrainers #shestrong
    Total Body Strength with @k.minatraining and a hea Total Body Strength with @k.minatraining and a heavy kettlebell.

Tempo Goblet Squat (tempo: 351) x 3
Clean to Press x 2 each
Kickstand Row (tempo: 331) x 3 each

Perform each exercise on both sides before moving on to the next. Complete 3 - 5 rounds.
.
.
.
.
.
.
#humanfitproject #kettlebellworkout #kbworkout #kbtraining #beachworkout #strengthtraining #functionalfitness #fitpros
    Load More... Follow on Instagram
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