Name: Matthew Johnson
Hometown: Maryville, Missouri
Age: 35
Height: 5’11″
Occupation: Northwest Missouri State University Instructor

Weight Before: 198 pounds
Weight After: 180 pounds
Duration: 12 weeks

Mensfitness.com Feature: http://www.mensfitness.com/training/success-stories/success-story-leading-by-example

Matthew Johnson knows health and fitness. A former collegiate baseball and basketball player, Johnson went on to play professional baseball in the Independent Baseball Leagues. Today, he’s a health and physical education instructor at Northwest Missouri State University. Perhaps because of these experiences, Johnson realizes the ongoing commitment necessary to maintain proper conditioning and a healthy lifestyle.

As a pro baseball player, Johnson tipped the scales at 225 pounds. Upon retirement, his weight actually dropped. Unfortunately, his body composition wasn’t quite the same. One day, Johnson says his wife came up with an idea to rectify this situation. “My wife was interested in losing weight as partners and working together to achieve our goals,” indicates Johnson. The plan sounded appealing. Johnson says his eyes were keenly focused on the future and viewed this as an opportunity to “lose the weight to make it easier on my body as I got older.” With that in mind, Johnson, already well versed in fitness, decided to seek expert help from Hitch Fit personal trainers.

Under their guidance, the coupled worked together to reach their goals. Johnson says prior to getting a trainer he would spend “five hours a week in the gym just lifting weights.” Those numbers quickly doubled as Johnson says he would “spend an hour each day on [both] cardio and weights, but the weight training was like nothing I had done before…[because] it really concentrated on overall performance with a high intensity workout.” He adds that another difference to this new way of training involved a unique approach to sets and reps. “I was always a lift and rest in between sets without doing any activity” type, explains Johnson. Instead, Johnson says he upped his intensity by “doing cardio or explosive movements between the sets.” He also considerably increased his rep counts, and would often stick to a designated period of time for each set.

In the kitchen, working alongside his wife, Johnson prepared healthy meals designed to make a difference in the couple’s efforts to change up their body composition. While he was always a healthy eater, Johnson says “the overall change in my diet was probably the most significant factor in changing my body composition.” “I really saw a change in my body fat” explains Johnson who says much of it had to do with a better combination of protein and carbs, while also significantly increasing his vegetable intake.

In only 12 weeks, Johnson lost 18 pounds. When looking back on the weight loss he says he attributes 50% to diet, 25% to cardio, 20% to weights, and 5% to supplements. Even though he has reached his weight-loss goals he says he’s currently working out “five times a week in the weight room and three days per week [performing] cardio to maintain” his impressive results. In doing so, Johnson, a retired pro athlete and current health and physical education educator, provides an outstanding example of someone who not only teaches students about a healthier lifestyle, but also lives it.

Source: menfitness.com

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Name: Jon Felske
Hometown: Ottawa, Ontario, Canada
Occupation: Technology Entrepreneur/Lead Guitarist
Age: 27
Height: 6’2″
Weight Before: 211 pounds
Weight After: 172 pounds
Duration: 3 months

Mensfitness.com Feature: http://www.mensfitness.com/training/success-stories/success-story-waking-up-to-a-new-reality

We all get wake-up calls. Jon Felske received his one day at work when he stood up at his cubicle and looked around the office. “I realized if I didn’t change my behavior, then this [mundane, sedentary lifestyle] would be me in 20 years,” explains Felske, a 27-year-old technology entrepreneur and lead guitarist of the two-time Gospel Music Association award winning band, Open Sky. The realization prompted action. “I made the decision to find out as much as I could about fitness and talk to and learn from experts,” says Felske. As a result, Felske’s currently singing a much different and far more optimistic tune.

However, this new outlook didn’t materialize overnight. Felske notes that he had a lot of learning to do and decided to enlist the services of transformation trainer Micah LaCerte who quickly set him up on an exercise and diet plan. According to Felske, his primary area of learning and the most significant change he made involved his diet. One of the most surprising aspects to Felske was that he says he was “eating more” than he what he was used to consuming. As well, the timing of his meals was something entirely new to him. Felske says he found himself eating “smaller meals more frequently” because he explains “you need to fuel your body to do your workouts and increase your metabolism.” He says he “used to eat a lot of refined carbs and foods high in sugar” adding that the actual foods he was eating weren’t the real problems. Instead, he indicates that the ingredients were the main problems as he stresses that “regular pizza, ice cream, pasta and juice/soda are all really bad for you, but you can actually make healthy versions of these that taste great.” Regardless, Felske indicates he’s “usually eating lean meats with veggies” and now drinks mostly water, fresh juices, and green tea extract.

But, diet was only part of the change. Felske also became very focused on working out, spending on average six days per week in the gym as he worked diligently to shed the weight. His workouts would begin in the morning with up to 30 minutes of cardio training. From there, Felske says he’d resume his training spending “one to one-and-a-half hours at the gym in the evening” doing primarily higher rep count exercises. The results came quick. “It took me just over three months to drop about 30 pounds” says Felske.

Within only three months, Felske made such an impressive transformation that he was able to compete in a fitness competition. He credits as much as 80% of his transformation to the changes he made in his diet, while adding that weight training was the second most important factor, followed closely by cardio training. Since concluding his original transformation, Felske has spent the last eight months working hard on bulking up. In total, he’s put on more than 15 pounds by reducing his cardio sessions to only two per week, while altering his weight training style and lifting heavier weights for lower reps. At the conclusion of this bulking phase he plans to tone using the same principles he implemented to shed the original 39 pounds. Felske says he’s “more driven” than ever before. However, when you consider that the primary difference between the man he is today and the one standing at the cubicle all boils down to knowledge, it could easily be concluded that with the proper focus, knowledge truly is power.

Source: menfitness.com

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Name: Jason Manson
Hometown: Lenexa, Kansas
Occupation: Construction Superintendent
Age: 38
Height: 6’0”

Weight Before: 160
Weight After: 183
Duration: 1 ½ years

Mensfitness.com Feature: http://www.mensfitness.com/training/success-stories/success-story-from-skinny-kid-to-role-model

“Ever since I was a little kid I always got made fun of because I was so small.” Unfortunately, this quote from Jason Manson is one that’s been heard from countless others. In the case of Manson, it was a reality that he’d have to endure into his thirties. When Manson completed high school he weighed only 97 pounds. Entering his thirties, he remained skinny at 135 pounds.

At that point, he had given up on gaining weight and says he “didn’t really care too much about how [he] looked.” Instead, every day he’d “come home from work and go right for the refrigerator in the garage, grab a beer and drink five, six, seven [cans] a night.” But, as a father of two young children, he started thinking about the example he was setting and says he decided, “it was time for a lifestyle change.” Manson along with his wife began working out and says they “got addicted to it and we both made lifestyle changes and started heading down that road.” Unfortunately, in spite of more than a year of weight training, all roads continued to lead to the same skinny result.

To maximize his training efforts, Manson decided to enlist the services of transformation trainer, Micah LaCerte. Prior to this he says, “I had no idea [about] the science behind the eating and, once Micah taught me that, everything changed.” He indicates his “goal was to eat 40 grams of protein at each meal” and he began eating seven meals a day consisting of such nutritious items as egg whites, oatmeal, sweet potatoes, whole grain pasta, chicken, fish, bananas, steaks, and protein shakes. In total, Manson says he “was consuming between 5,000 and 6,000 calories a day.”

With his wife assisting him throughout, he also began a weight training plan that he says, “completely had [his] muscles confused.” After 18 months of working out “about 10 to 12 hours a week,” he was finally able to put on some muscle. Manson says while he didn’t initially do much cardio while trying to put on the weight, he eventually started using it when “trying to burn some of the body fat.” He says that cardio made up “about 30 to 40%” of the transformation, he credits another 10 to 15% to multivitamins, protein, and amino acid supplements, and “the rest was weights.”

Manson says his “confidence is so much better” and he now feels “much younger” adding his “mental focus has improved a lot” and “being in shape has given [him] the strength and the endurance to do anything.” Above all else though, perhaps the greatest perk is that he’s not only become “a happier person,” “better father, [and] better husband,” but he’s also emerged as the role model he always wanted to be for his kids.

Source: menfitness.com

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Name: Keith Keller
Age: 36
Height: 5’10”
Occupation: Police Officer
Hometown: Clinton, Missouri

Weight Before: 238
Weight After: 180
Duration: 20 weeks

Mensfitness.com Feature: http://www.mensfitness.com/training/success-stories/success-story-fighting-crime-and-fat

When we think of heroes, we think of the people who protect us. However, while they may be every bit as inspiring as movie or comic book heroes, police officers such as Keith Keller face real life consequences. In November 2011, while in the line of duty, Keller suffered a serious injury. Keller explains that “while trying to apprehend a wanted felon during a foot chase,” he tore the ACL in his left knee forcing him to undergo his second reconstructive knee surgery – the first taking place only six years earlier after trying to stop a burglary. While in rehab for the 2011 injury, Keller says he decided he “needed to make a change and lose weight and get healthy.” Soon thereafter, he and his brothers started a six-month weight loss challenge.

But, the journey wouldn’t be easy. For one thing, he had a few bad habits to overcome. Keller confesses, “it was convenient at times to just grab a meal from a fast food restaurant” and often he’d eat more towards the end of the night. He also says he “drank more soda than water.” Not surprisingly, even though he began losing some weight, the results weren’t quite what he was hoping for. Keller says “I didn’t feel my nutrition was on par,” so he went searching for answers and soon found Hitch Fit personal training who he called on “to get a [weight loss] program custom designed.”

From there, he says he “followed the nutrition and exercise plan exactly as it was written.” While it was initially difficult, he admits “it got easier after a few weeks” as “the cravings for sweets subsided” and he “didn’t have a problem passing by fried foods or foods full of sugar and empty calories.” Instead, Keller ate “foods such as oatmeal, brown rice, eggs, chicken, [and] broccoli.” He also worked out from home, doing cardio for “around one hour [and] 20 minutes” and “then lifted weights for another hour and 30 minutes for 6 days a week.” When considering the various factors involved in his transformation, he says, “60% would be nutrition, 15% to cardio, 20% to weight training, and 5% to supplements.”

After only 20 weeks, Keller’s results have been nothing short of remarkable, having lost a staggering 58 pounds. However, that’s only part of the story. Keller indicates he now has “a lot more endurance” allowing him “to be more active” at work and at home where occasionally he’ll even shoot some hoops with his three kids. Needless to say, he won the brothers weight loss challenge and is now helping inspire his brothers to reach similar results. It “feels good to be able to motivate,” explains Keller and he adds that as long as you’re “willing to make the drastic changes” to your diet and lifestyle, and “put the work and time in,” weight loss success is within anyone’s grasp.

Source: menfitness.com

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This fireman drops 74 pounds in only 16 intense weeks.

Name: Steven “Goose” Ragusa

Hometown: Kansas City, Missouri
Occupation: Fireman
Age: 36
Height: 6’5”

Weight Before: 301 lbs
Weight After: 227 lbs
Duration: 16 weeks

Mensfitness.com Feature: http://www.mensfitness.com/training/success-stories/success-story-fireman-torches-fat

At 6’5” with an athletic background that includes being a former defensive end for Central Missouri State University, a case could be made that Steven “Goose” Ragusa was built to be a fireman. Aside from his natural God-given frame, like any fireman, he also puts the needs of others first. However, in some ways, it’s this willingness to put the needs of others first that sometimes forces him to neglect himself.

Ragusa explains that amidst a very busy schedule his “diet was absolutely poor,” something that he says began when playing university football. At the time, he was “tall and skinny” so he did “anything and everything” to change that, even following the advice of a strength coach who told him to “start eating butter.” However, after his university days were behind him, Ragusa began noticing that it wasn’t as easy burning off all the calories he was consuming. Ragusa says “I would maybe try to workout for a
couple of weeks and then it would stop.”

With his blood pressure “a little high” his doctor recommended some medication. Soon thereafter, his wife, who had been working with the Hitch Fit personal trainers, entered a fitness competition and Ragusa explains that he “was totally amazed” by her transformation adding that, “I knew at that point that that’s what I wanted to do. I wanted to change my lifestyle, my body, and everything.”

Ragusa became focused and enlisted the help of the same personal trainer. At first he thought there was “no way I can get through this,” but notes that “over time it just became easier.” He says that, “the nutrition was a major change” because while he was eating more frequently, he found it hard to “get away from the sweets, the salts, [and] the seasonings” that he traded in for “chicken, fish, brown rice, vegetables, oatmeal, no fruits, all water, [and] no alcohol.” He explains that he’d do “six miles of cardio in the morning” and would do “another 80 minutes” of cardio at night.

His weekly gym schedule consisted of “two days of upper body, two days of lower body and then I might get another upper or lower body in through the week.” He says that cardio made up about 50% of his fat loss efforts while, “diet would be about 25%” and attributes “another 25%” to strength conditioning. And, the results speak for themselves.In just 16 weeks, Ragusa shed an astounding 74 pounds and says his next goal is to become a fitness competitor. He adds he has “so much more energy” and notes that his newfound physique recently gave him another unexpected, touching gift when his young daughter told him “Daddy, look, I can finally get my arms all the way around you.”

Source: menfitness.com

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A diabetic since a teenager, Timothy finds health and happiness through diet and exercise.

Name: Timothy Gee
Hometown: Grandview, Missouri
Age: 43
Height: 5’9”
Occupation: Institutional Custody Administrator

Weight Before: 260 pounds
Weight After: 190 pounds
Duration: 6 months

Mensfitness.com Feature: http://www.mensfitness.com/training/success-stories/success-story-diabetes-and-medication-free-at-43

Growing up, Timothy Gee was always on the heavier side. By the time he reached junior high, he was diagnosed with Type-2 diabetes, a condition that even with treatment still affected his eyesight. By college, he tipped the scales at his peak weight of 310 pounds. While he didn’t necessarily embrace the lifestyle, it was the only one he knew and he lived it to its fullest.

Unfortunately, that meant at one point his daily medication regimen included “36 units of insulin, four additional diabetes medications, a pill for [his] kidneys, two blood pressure medications, and cholesterol pills.” Then, one day he noticed something completely different that would inevitably add to his laundry list of ailments and medications. Gee says his left leg began bothering him “off and on and was always swelled up below the knee” adding that when he applied pressure to any spot on the leg it would leave a long-lasting imprint as if “it was like a memory-foam cushion.” Sensing this was something significant, he went to the doctor who told him it was stasis, a circulatory condition that, with a little research, he soon discovered could have very serious consequences. Gee’s research uncovered a sobering fact: He was on a path to potentially losing his leg. In that moment, everything became crystal clear and Gee says he remembers thinking “it’s about time to make a real decision about my life and wellness.”

While Gee had tried several fad diets before, he says they “never really stuck” or had any lasting benefits. Instead, Gee reached out to a transformation coach, Micah LaCerte, whom he had casually met years earlier and who quickly provided him with the education, support, and focused approach he needed to change his lifestyle. Gone were the days of having “three double cheeseburgers, 20-piece nuggets, supersized fries, and a large Diet Coke.” Instead, Gee quickly learned that “chicken is my friend” and also mentions other new dietary staples include “turkey, lean pork, green beans, asparagus, and broccoli.” He also hit the gym hard going “six days a week and doing at least 40 to 45 minutes on the elliptical” and spending “about the same amount of time doing basic weight training” where he’d alternate days of upper and lower body workouts.

The new approach worked better than virtually anyone could expect. Gee explains that the majority of his weight “came off in six months” and he reports that thanks to his tireless efforts in the gym and his new way of “eating healthy; eating clean,” he’s now “on zero medications.” “I’m in a place that I never saw myself being,” says Gee and, for the first time in his life, that place has a very healthy and bright future.

Source: menfitness.com

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This 43-year-old police detective commits to a new way of training and diet.

Name: Tim Smith

Hometown: Kansas City, Missouri
Age: 43
Height: 5’7”

Occupation: Police Detective

Weight Before: 267 pounds
Weight After: 184 pounds
Duration: 10 months

Mensfitness.com Feature: http://www.mensfitness.com/training/success-stories/success-story-booking-his-own-success

As a police detective, Tim Smith knows that on any given day he could be facing a life-threatening situation. Yet, through it all, he remains a regular, dedicated family man. Unfortunately, while detective work is typically intense, surveillance duty also involves ample time sitting in cars. After a while, the sedentary time coupled with the less than healthy fast food options started taking its toll. Smith began gaining weight and soon found that he “didn’t have a ton of energy when [he] came home from work.”

At the urging of a friend, he went to a police department health fare and it was there we he says, “it was kind of official.” He was told he had “higher than average” blood pressure with “pre-diabetic type stuff going on” and he was advised “to go see your doctor and talk to him about this stuff.” Smith took the advice and also started doing some cardio. He explains, “I was a wrestler all through high school and I thought well I’ll just get this weight off by running.” Unfortunately, it wasn’t quite that easy.

Searching for a better way he decided to talk to a couple of friends (a neighbor and another police officer) who had recently undergone very noticeable body transformations. He was surprised to learn that they’d both been seeing the same personal trainer who put them on the Hitch Fit program. Considering the results of his friends, Smith decided he had to give it a try.

Like his friends, Smith quickly absorbed all the information he could about training and diet. He began training six to seven days a week and eating six daily meals. “At least 50% of it was diet,” Smith says, while cardio and weight training made up “about 40%,” and supplements such as glutamine, BCAAs, and whey protein made up the remaining 10%. Smith, who’s lost a whopping 83 pounds, continues to do cardio exercises every day and also stresses the importance of core exercises, as well as lean, quality foods that can be packed into a cooler.

He says he’s never felt more energetic and explains that, “once I made the commitment it was great and I never looked back.” However, even with the incredible weight loss, he notes that the greatest benefit is the impact it’s had on his family in part because he feels confident that he’ll “be there a lot longer for [his] wife and kids.” Smith adds he’s thrilled to be able to provide his children with a positive example of how “you get out of life what you put into it,” and says the lifestyle change has also impacted on his 20-year marriage, making “an already strong relationship even stronger.”

Source: menfitness.com

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This 33-year-old world champion overcomes adversity and transforms his body twice.

Name: Micah LaCerte
Age: 33
Height: 6’0”
Occupation: Body and Life Transformation Coach/Fitness Model

Weight Before: 137 pounds
Weight After: 207 pounds

Duration: 15 years
Hometown: Kansas City, Missouri

Mensfitness.com Feature: http://www.mensfitness.com/training/success-stories/success-story-from-scrawny-to-sculpted

As a teenager, Micah LaCerte had a goal: He wanted to look like his favorite action movie stars. But, as an 18-year-old weighing in at 137 pounds, it wasn’t going to be easy. Nevertheless, he had the benefit of being raised by a hardworking single mom who instilled in him the passion, determination, and unbreakable faith to know that if he put his mind to something, he could overcome any obstacles.

He explains the first obstacle presented itself very early on. LaCerte says “in the first year of my training, I had no idea of what I was doing” as “I thought it was 80% training with 20% diet, [but] later on, once I became educated, it was flipped.” He adds, “I read a lot of magazines” and he describes the process as one of “self teaching.” For example, he notes he quickly learned that “you have to eat specific to not only your specific goals, but also your body type” and found that for him the best meal was 10 ounces of grilled chicken breast with a cup of brown rice and two cups of broccoli. With all of his newfound knowledge, things soon clicked and in 2005 he earned his first magazine cover appearance.

Unfortunately, soon thereafter, he was involved in a car accident sustaining serious back and neck injuries bringing his blossoming career to a screeching halt. LaCerte explains that he was forced to take “close to a year” off and ultimately “lost a lot of weight.” He began thinking “this is all over.” “It was a very pivotal point in my life because fitness was my life” and LaCerte confesses that, “it was the one time in my life where I went out and partied.”

Then, destiny came knocking when a photo from a two-year-old shoot with Jennifer Nicole Lee landed him on the cover of yet another fitness magazine. This was all the motivation he needed to re-launch his career and he says he immediately “cut everything out.” His rejuvenated fitness passion replaced the partying and, he adds that even though he was never a big drinker, “it’s been over five years and not one sip.” Instead, LaCerte’s passion made him so focused that he’d “spend about two hours daily, five to six days per week for eight to 12 weeks leading into a show/shoot” while lifting primarily “moderate heavy to heavy (for) six to 12 reps” and also doing some cardio. When bulking up for a contest he’d eat as many as 10 daily meals routinely waking up at around 3:30 am so that he could “eat more food,” whereas in a cutting phase, he’d always be sure to “get about one to two hours more of sleep” and eat around seven daily meals. Along the way, this passion has produced more covers, reality TV appearances on Manhunt and Split Ends, a WBFF Muscle Model World Championship, as well as an overwhelming feeling that because he’s been so blessed, at this point it’s “about giving back.”

And, it’s here where perhaps LaCerte’s passion shines most. LaCerte dedicates time to various charities including mentoring as a Big Brother. As well, over the last four years, he and his wife, WBFF Figure World Champion, Diana Chaloux, have co-owned Hitch Fit and along with their team have used their fitness expertise to train more than 12,000 people worldwide helping them achieve their body transformation goals. He says, “this is really a lifestyle type of change that occurs” and even though his competition days are behind him, he continues modeling and does a lot of strength training typically performing “a generalized workout (doing) a five-day split, splitting muscle groups, lifting moderate to heavy, six to eight rep type routines” at about 60% of maximum. He says nutrition and “dieting takes up a majority of your day” indicating that “training is one to two hours a day, sleep is seven to eight hours a day and the rest of it is spent eating and planning meals” along with working and taking care of all of your daily responsibilities. LaCerte also stresses that physical fitness is about setting goals, getting educated, “cutting all the negatives out of your life,” staying active, and “learning and living the lifestyle,” a lifestyle that a once scrawny Kansas City kid has excelled at for roughly 15 years.

Source: menfitness.com

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This 37-year-old hospitalist sheds 40 pounds in three months.

Name: Burt Humburg
Hometown: Mason City, Iowa
Age: 37
Height: 6’1/2″
Occupation: Hospitalist

Weight Before: 248 pounds
Weight After: 208 pounds
Duration: 3 months

Mensfitness.com Feature: http://www.mensfitness.com/training/success-stories/success-story-making-time-for-better-health

When it comes to listening to the human body and truly understanding its various signals, you need a medical doctor. Burt Humburg, MD, a 37-year-old hospitalist at the Mercy Medical Center of Northern Iowa is a prime example. He treats countless patients and their diverse problems each day. Considering the various issues he treats every day, it should come as no surprise that while Humburg may work long taxing hours, he still does his best to maintain his health.

Of course, this means taking preventative measures to prepare for potential healthcare issues. “My dad died of a heart attack” at age 49, explains Humburg. As a result, he takes the cholesterol-lowering medication known as statin. He also decided to get more serious about fitness and sought the help of Hitch Fit trainers, because Humburg says while he was willing and able to do anything necessary on his own, “I needed someone to tell me what to do.” “My trainer tells me what I need to do and I do it” indicates Humburg who hit the gym hard at least four times per week for intense, two-hour sessions. He explains that “on any particular day, [sessions] can consist of cardio (from fat-burning walking on the treadmill to Tabatas) or lifts (from few reps [with] high weight building/bulking lifts to high reps [with] low weight fat burning lifts)” such as bench presses, squats, and lat pulldowns.

However, he is quick to note that intense workouts were only part of his weight-loss puzzle. In fact, in Humburg’s opinion, the combination of weight training and cardio were slightly overshadowed by one other significant component: Diet. Humburg admits to once being a creature of habit and indicates that pizza was his guilty pleasure. He explains that “it is just so convenient to dial up the local delivery” to quickly satisfy hunger, but he adds that when he finally decided to break the habit it had “a major impact.” Like many who have successfully lost weight, Humburg promptly started noticing improvements once he cut down on serving sizes and switched to eating leaner meats including chicken, as well as other protein-rich foods such as Greek yogurt.

In only three months, Humburg lost 40 pounds and says that “most of the weight was gone within two [months].” Following his successful weight loss, Humburg went into a bulking phase adding significant muscle mass by maintaining his focus in the gym while increasing his protein and caloric intake. Humburg then went into a cutting phase where he would frequent the gym six days a week. He described this phase as one where he would spend “one hour on the treadmill plus core strengthening in the morning, and then two hours doing lifts in the evening.” The results speak for themselves. “I think I’ve added about 10 pounds of muscle since my first transformation,” says Humburg. However, in spite of the dramatic physique changes, the most significant message conveyed by Humburg’s transformation is that regardless of whether you’re a busy healthcare professional or just someone wanting to prepare for the future, making time for fitness today is essential for a healthier tomorrow.

Source: menfitness.com

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