Fit at 40… Before and After a 30 Pound Weight Loss

This post serves as a marker for my weight loss journey as I say goodbye to my 30s and say hello to my 40s. Regular readers, friends and family will note that I’ve been running and doing pull-ups like a madman over the past 8-9 months.

At my heaviest, I weighed 166 pounds. Before, I used to joke with Rae that I had a 5-point Photoshop stroke of blubber around my body. I told her that the lean, muscular Adam was always there, but he was hidden and waiting for the right moment to reveal himself. The shock on the scale, some poor health markers and the impending arrival of our son signaled to me that the time was now to get back into championship form.

As you can see, the hard work has paid off, and the difference in body composition is dramatic. Today, I weighed in at 136.8 pounds.

I might be pushing out the gut out a little bit in the before image, but the stomach had definitely gotten a little paunchy. It's in a much flatter state now!
From the side: I might be pushing it out a little bit in the before image, but the stomach had gotten paunchy. It’s much flatter now!

The photo above shows me at two points in time: January 13, 2013 and March 9, 2015. In the first photo, I had just finished a 14.10 mile run that took at 2:28:49 at an average pace of 10:33. My most recent long run of 13.26 miles was completed on February 28, 2015, in 1:42:05 at an average page of 7:44/mile. That’s an improvement of 2:49 per mile over two years. The second photo was taken this morning after a moderate 5K around my neighborhood (last two miles under 7:00/mile). Following my run, I reached 21 consecutive pull-ups for the first time. My goal of getting to 25 this year is within reach!

Strava Matched Runs feature shows a steady improvement along my regular running route.
Strava Matched Runs feature shows a steady improvement along my regular running route.
I feel more fit today than I have in fifteen years. My running times have steadily improved, pull-ups strength has increased, the waistline has shrunk from 34 inches to 28.5 inches, and my health markers are looking good. The 30 pounds of blubber have disappeared and the body that I want has revealed itself. That paunchy one pack I was sporting has now turned into a six pack (with the eight pack just starting to appear). The legs which were strong yet stumpy looking are now much more defined and lean.

There is still room for improvement. I’m looking forward to achieving (at least once) a sub-20 minute 5K, a sub-1:40 half marathon, and I’ve got four more pull-ups to get to my goal of 25 consecutive pull-ups. There’s a little fat around the midsection that I see when I sit down that I’d like to get rid of. Melting that away will help me reach all of the above goals. Finally, I’d like to be able to maintain this healthy weight and lifestyle for the foreseeable future. As a new father, I’ve got to be around for my kid over the long haul.

Do it for yourself. Do it for your kids! You can do it!
Do it for yourself. Do it for your kids! You can do it!
40 is a big milestone year for me. I’m happy that I’ve been able to turn back the clock such that I feel like I’m in my twenties again. I achieved my weight loss primarily through running, pull-ups and portion control and did not use any magic pills, special diets or gym memberships. I still eat what I want to do — I just try to eat less of what I like to eat (pizza and chips!). I kept and continue to keep track of my weight, runs, and pull-ups on a daily basis. For those of you looking to lose weight, you can do it! Find a plan that works for you which involves more sensible eating habits and regular exercise.

4 thoughts on “Fit at 40… Before and After a 30 Pound Weight Loss

  1. Amazing change and improvement, Adam. Just as good or better than those “before” and “after” photos for marketing materials, and at least with you, we know this is totally legit. Very inspiring!

    I think getting to 25 pull-ups will be a piece of cake with your continued improvement trajectory. Sub-20 minutes for 5K will be harder but I am confident you can do it.

  2. Felix – yes, I just need to go under 20:00 once, and I can declare victory over Father Time :)

  3. olrikkirlo

    I visited your site for the reason of newton nostalgia and came by this post: thank you for sharing this inspiring story!

  4. Jason Bartlett

    Great post. I had read it before but wanted to look it up again. It’s encouraging and inspirational to see others pursue their fitness goals. I tied my pull-up record yesterday with 15. I can’t see myself getting to your levels that you achieved at this point in your life but I’ve gradually been getting better. The sub 20:00 5K is also a goal of mine. I’d have to knock off 19 seconds to do it. Time to do some more fitness posts!

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