From Fat Loss to Fierce Strength: My Year of Transformation and What’s Next
Jamal Habib
Oct, 9 2024
My Health and Diet Journey: A Year of Accomplishments
Jan 11, 2024
Weight: ???
Body Fat %: ???
May 12, 2024
Weight: 160 LBS
Body Fat %: 21.3%
August 4, 2024
Weight: 142.8 LBS
Body Fat %: 12.6%
This past year has been one of the most transformative periods in my life. I’ve made significant changes to my health, diet, and fitness routine, and the results speak for themselves. By committing to a ketogenic diet, intermittent fasting, prioritizing daily movement, and keeping an eye on key metrics like body fat percentage and calorie burn, I’ve seen remarkable improvements in my physical and mental well-being.
The Power of Consistency: My Step and Calorie Burn Stats
One of the most significant indicators of my progress has been my commitment to daily movement. According to my Fitbit stats, I’ve walked a total of 3,453,015 steps this year, averaging 12,511 steps per day. The peak of my activity came in July, where I was hitting over 22,000 steps a day, a level of consistency I’m proud to have maintained.
This daily activity has translated into an impressive calorie burn. Over the course of the year, I’ve burned a total of 780,165 calories, with an average daily burn of 2,826 calories. This high calorie output has played a key role in my weight and body fat reduction, further amplified by my ketogenic diet.
The Results: Weight and Body Fat Loss
Back in May, I weighed around 170 pounds with a peak body fat percentage hovering near 23%. Today, my weight is down to 144 pounds, and my body fat hangs around 13%, a substantial decrease of 10% in just 3 MONTHS!!! The changes are evident in the way I feel, move, and even the way my clothes fit (nothing fits me anymore).
The chart from my 1byone Health app visually reflects this steady decline in both weight and body fat over the year. It’s been incredibly rewarding to see this consistent downward trend, especially as I’ve balanced my diet with a high level of physical activity. What’s been most important, however, is that I’ve achieved these results without sacrificing my muscle mass or strength.
Diet: The Ketogenic Shift
My success in losing weight and dropping body fat is largely thanks to my commitment to a ketogenic diet. The shift to a low-carb, high-fat eating plan has completely transformed how my body handles fat stores. I’ve focused on incorporating healthy fats (like butter, olive oil, and avocados) while keeping carbs (veggies/fruits) at a minimum, which has allowed me to maintain steady energy levels while promoting fat burning.
Fasting has also been a major component of my diet strategy. I typically fast for extended periods, with some fasting windows extending beyond 36 hours. When I am in a fasted state, I allow myself to have coffee, water with apple cider vinegar and an LMNT (electrolyte pack).
When I break my fast, I make sure to fuel my body with high-protein meals. Initially, I tried to cook a little bit of everything, but nowadays, I tend to have 1 ounce worth of steak/chicken legs mixed in butter, veggies, and avocado with a mandarin twice a day. The mandarin is sort of the soda of the meal; it acts as a tastebud cleanser from the salty meat/fats. I snack on mandarins, spanish olives, & plain/salted pistachios during my feed periods.
Health Benefits from Weight and Body Fat Loss
Losing weight and reducing body fat hasn’t just changed my physical appearance; it has had a profound impact on my overall health and well-being. Since shedding the extra pounds and dropping my body fat percentage, I’ve experienced a range of health improvements that go beyond the numbers on the scale:
- Psoriasis Relief: One of the most significant changes has been in my psoriasis. Before, it was a constant issue, painful and flaky, but since adopting my ketogenic lifestyle and losing weight, most of my psoriasis has disappeared. My skin is clearer and healthier, allowing me to feel more confident and comfortable.
- Eye Health Improvement: Another unexpected benefit has been the disappearance of pain and the dry eye sensation in my left eye. For a while, I dealt with discomfort in that eye, but as my diet and overall health improved, so did my eye condition. I no longer feel that irritating dryness, and my vision feels sharper.
- No More Throat Clearing: I used to have to clear my throat often, but now that’s a thing of the past. Whether it was tied to inflammation or a food sensitivity, this issue has completely resolved, making me feel healthier and more at ease.
- Improved Focus and Attention: One of the most rewarding benefits of my weight loss and body fat reduction is mental clarity and improved attention span. My ability to stay focused on tasks has improved significantly, and I feel more alert and mentally sharp throughout the day. This newfound clarity has positively impacted not just my physical training but also my productivity and everyday focus.
Fitness Routine: Beyond Walking
While walking has been a significant contributor to my overall calorie burn, I’ve also dabbled strength training, high-intensity interval training (HIIT), and other forms of exercise into the mix. This not only helps me maintain muscle mass but also accelerates fat loss.
I’ve experimented with all out sprints on the treadmill and rowing, which push my endurance and overall fitness levels. Additionally, I’ve worked hard to hit a balance between consistent low-impact activity (walking) and more intense exercises that challenge my cardiovascular system.
I have had to put these rigourous activities on hold during my transformation because of slight injuries, that while slowed me down in the weight lifting/high intense exercises, didn’t hinder my walking at all. If there was one thing I would of changed during this period (other than better sleep), I would’ve been able to weight lift and perform HIIT more often.
Proof of Progress
- Steps Per Day (Avg): 12,511
- Single Day Steps Peak: 50,983
- Total Steps This Year: 3,453,015
- Calories Burned Per Day (Avg): 2,826
- Single Day Calories Burned: 5,087
- Total Calories Burned This Year: 780,165
- Current Weight: 145 lbs
- Weight Peak: 168.2 lbs 4/28/24
- Weight Low: 139.6 lbs 9/21/24
- Current Body Fat Percentage: 14%
- Peak Body Fat: 23% 4/30/24
- Body Fat Low: 12% 9/21/24
These numbers are more than just data points—they’re proof of the hard work and discipline I’ve maintained. They remind me how far I’ve come and motivate me to keep pushing toward my goals.
What’s Next?
Though I’ve achieved a lot, there’s still room for growth. My focus now will be on optimizing recovery, including improving my sleep habits. With an average sleep score of 79 (Fitbit) and just under 7 hours of sleep per night, I know I can improve my recovery, which will further enhance my physical performance and well-being.
While I’ve focused heavily on walking this past year, my next goal is to incorporate intense weight lifting following the style of Mike Mentzer. Mentzer’s philosophy of high-intensity training (HIT), with shorter, more focused workouts at maximum effort, aligns perfectly with my goals of building muscle while minimizing workout time. His method emphasizes quality over quantity, with controlled movements, slow repetitions, and heavy weights designed to maximize muscle stimulation. I believe this approach will help me maintain my lean muscle mass, further enhance fat loss, and take my strength and physique to the next level. This shift in focus will complement the progress I’ve already made with my ketogenic diet and active lifestyle.
As I continue to evolve my fitness routine, I’ve decided to replace my current HIIT runs, treadmill workouts, and rowing sessions with HIIT jump roping. Jump roping offers an incredibly efficient way to get a full-body workout, combining cardiovascular endurance with strength and coordination. By incorporating HIIT principles—short bursts of intense jumping followed by brief recovery periods—I’ll be able to increase my heart rate quickly, torch calories, and enhance my agility. This switch will also be easier to perform anywhere, allowing for more flexibility while still providing the intense cardio benefits I’m seeking. I’m excited to see how this new form of training will boost my fitness and complement my upcoming weight-lifting routine.
But for now, I’m celebrating the journey so far—the steps, the calorie burns, the weight loss, and the discipline. Here’s to continuing the progress and taking my health and fitness to even greater heights in the months to come!