'The Doctors' features Jon Calvo: How He Lost 175 Pounds
Three years ago, Jon Calvo weighed 340 pounds. He had repeatedly attempted to lose weight…and failed. But when he realized that he had to motivate himself from within rather than seek quick fixes, Jon succeeded in losing 175 pounds. He shared his story on "The Doctors" TV show on September 19.
“I tried losing weight dozens of times since I was 7 years old, but each time ended in failure. No matter what, though, this time I wasn’t going to quit,” Jon reflects. “That boy who quit time and time again grew up to become the man who never gave up, because I don’t just have willpower - I am willpower!”
Jon used different approaches to shed pounds. Through it all, he says, he relied on four rules:
• Drinking lots of water
• Taking fish oil each day
• Taking a multivitamin each day
Initially, Jon followed a low-fat, high-carbohydrate diet. Because he knew protein was key, he ate lean meat. In addition, he limited his calories and divided his food into six small meals.
For exercise, Jon walked and used an elliptical machine each day.
Paleo Diet and CrossFit
After reaching a plateau, Jon learned about the Paleo Diet and CrossFit. To follow the Paleo plan, Jon shifted to a lower carbohydrate diet and more fat. He also consumed tree nuts, organic whole foods and vegetables.
In addition, Jon used CrossFit to boost the intensity of his workouts. He feels that "the mentality and discipline" required for CrossFit made a difference.
As for the Paleo diet, Jon credits it for helping him "to successfully stabilize my cholesterol, bring my high blood sugar to a normal level of 70, and bring my triglycerides down to 47."
Jon then shifted to intermittent fasting.
"When I first began intermittent fasting, I was fasting for 16 hours and eating for 8 hours. I began skipping breakfast, and for the first month, my eating window was from 1:00PM to 9:00PM. I introduced carbohydrates back into my diet, began macronutrient cycling, and counting my calories and macronutrient compositions seriously. I also traded in cardio, like running and biking, in favor of strength training with compound movements like squatting, benching, and deadlifting," he says.
Jon is still experimenting with what works for maintenance.
"On training days I eat high-carb and low-fat, and on rest days I eat low-carb and high-fat; adhering to the Paleo Diet. Both days consist of eating at least 1-1.3g of protein per pound of body weight," he says.
"For over a year now, I have been strength training exclusively without cardio for both fat loss and muscle building. I finished my weight loss journey by losing 80 pounds from August 2012 to April 2013 with intermittent fasting, strength training, and macronutrient cycling techniques. Today, I am also stronger than I have ever been."
Advice from Jon
Hoping to follow Jon's example? He offers these words of wisdom: "Know that there are times when you will fail, but that failure is one with your success. A weight loss journey is like riding horseback for a thousand miles. If you fall, do not revert back to where you started by turning your horse around. Instead, get back up and continue moving forward. Your conviction, perseverance, and self-discipline are your greatest allies. No matter what method you decide on, do not ever give up. Lastly, the most important piece of advice: It does not matter when, how, or why you decide to change. The only thing that matters is that you do."
Reference: The Doctors