Week 9 Obese To Fit – Day 2

Ate too much healthy food today.  Still in that phase where my weight is staying the same but the fat is burning off at the same time I’m building muscles.  If you’re following along, don’t get discouraged by continuing to look at the scale.  Just know that your heart is getting healthier.

OTF – Week 9 Day #2


  • Breakfast –Sausage and eggs
    • Protein and carbs
  • Lunch – Steak salad from Twin Peaks
    • Fiber/veggies and protein
  • Dinner – Beef taco salad
    • Fiber/veggies and protein


  • Daily seven stretches (10 – 12 min)
  • Run/Walk (30 min)
    • Walk 5 minutes to warm up (5 min)
    • Run for 2.5 min 4 times with 2.5 min breaks in between (20 min)
    • Cool down walk for 5 minutes (5 min)
  • Stomach crunches
    • 10 x 3 weighted crunches, rest 2 min in between (60lbs)
    • 10 x 2 weighted oblique/torso rotations (100lbs)
    • Side stretches (4 count – 10 reps) between crunch sets
  • Weight training
    • 10 x 3 Chest press (60lbs)
    • 10 x 3 Lateral raise (60lbs)
    • 10 x 3 Military shoulder press (60lbs)
    • 10 x 3 Leg press (100lbs)

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  1. Hi there,

    You’re doing great job here. I’m looking to burn belly fat. Can this workout sessions also be of help? I will appreciate prompt response. Thanks!

  2. Hey, I was fat too last year. I was a mocking point of my group. One day my friends went ahead hard in humor and I felt insulted. I hated to be fat and the insult filled me with energy. I joined Karate and worked hard. In my way to losing weight I learned how to defend myself as well. Now I look much better and got discipline as well. I hope my story can be replicated. In fact, hard work is all it takes.

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