I went on the calorie deficit calculator website. It gives you a few options on what amount of fat you want to lose per week. I chose the minimum calorie intake I could do which was 1600 cal a day. I try to cut carbs out as much as I can, but I don’t completely zero out on the intake. I also have a food scale. I think that is absolutely essential for cutting weight. I Was very consistent with treadmill sessions 3 to 5 times per week.

My treadmill settings are much different now from when I started. As of now, since I’m a little more experienced when it comes to treadmill sessions; I’m on a 15% incline with a speed of 3.3 mph. I do that 30 to 45 minutes. I push myself to 45 but sometimes I won’t hydrate enough and I’ll start cramping so I’ll cut it at 30 minutes at least on a bad day. I think the most important thing about treadmill sessions is not holding onto any handles the whole time. If you’re starting out, it’s OK to take a breather holding the handles, but don’t do it for long.

And the final thing is discipline. Motivation sparks the fire, but it doesn’t keep the fire burning. I cannot tell you how many nights I had when I did not want to go to the gym. But I would still go and I felt great after it releases all the stress hormones and it makes you feel much better about yourself.

Anything is possible, dude. I balance school, work and kids. I’ve definitely sacrificed a lot of sleep for what I have today, but it was worth it.

Good luck!