Kevin Chorniak, 53, has always been active, growing up playing sports. However, as he entered his 20s, his activity level declined, leading to weight gain. After experiencing significant hip and back issues related to a herniated disc and other medical problems, Kevin had to cut back on workouts and running. “With the decrease in physical activity, an increase in blood pressure and cholesterol, and a less-than-ideal diet, I found myself gaining weight. It was frustrating and disheartening,” he recalls.
Initially, Kevin thought that this weight gain was simply a part of aging. However, everything changed when he discovered a trainer specializing in fitness for individuals over 50. Here’s his story of how he shed 22 pounds and toned his body:
A New Commitment to Health
In December 2022, feeling frustrated with his weight gain, Kevin decided to prioritize his health. He committed to a daily 15-minute Movement Vault mobility routine, practicing five to six days a week for six months. Within two to three months, these stretching and mobility exercises significantly improved his flexibility, allowing him to manage his back pain without relying on medication or steroid injections.
By the summer of 2023, feeling healthier, Kevin began to increase his gym workouts gradually. “I was getting stronger without any pain or injuries, which motivated me to push myself further,” he notes.
A Shift in Lifestyle
In August 2023, Kevin made another significant change by eliminating alcohol from his diet due to adverse reactions he experienced after drinking. He also focused on refining his diet, emphasizing fresh whole foods, fruits, and vegetables, while drastically reducing his intake of processed foods, sugars, and sweets. This dietary shift helped him lose around 10 to 12 pounds in three months, surprising him with the results.
However, Kevin felt he needed additional guidance to achieve his goals. He began searching for a coach who understood the unique challenges faced by men over 50. After reading about Bryan Krahn, a trainer specializing in this demographic, Kevin reached out and hired him within two weeks.
A Transformative Training Experience
Since training with Bryan starting in April 2024, Kevin has experienced a remarkable transformation. “Within a week, I could feel and see changes in my body, which motivated me to stick to the plan,” he recalls.
His daily routine now begins around 4:15 to 4:30 AM with coffee and a banana. Before heading to the gym by 5:45 AM, he spends 15 to 20 minutes on mobility exercises. His gym workouts last between 50 to 80 minutes, focusing on weightlifting four days a week, complemented by two days of cardio that includes HIIT and Zone 2 training. He also walks regularly, aiming for a minimum of 7,000 steps each day.
Currently, Kevin’s program is shifting from a fat-loss phase to a muscle-building phase. Initially weighing 166 pounds, he has now dropped to 144 pounds, and he eagerly anticipates this new phase of his fitness journey.
Dietary Changes That Work
Historically, Kevin’s diet was heavy on carbs and fats but low on protein. Now, he consistently includes more fruits and vegetables in his meals. Some of his favorites include:
- Nonfat Greek yogurt with muesli, chia seeds, flaxseed, and fresh berries
- Egg whites with spinach and bell peppers
- Protein shakes
To simplify meal planning, Kevin opts for pre-made meals for three to four dinners a week, making it easier to track his calorie and macronutrient intake. He avoids dishes with excessive sauces or dressings to maintain clarity in his diet.
Key Strategies for Success
Kevin attributes his fitness transformation to three essential strategies:
Tip 1: Consistency Over Perfection
Kevin emphasizes that consistency in his nutrition and workouts is more crucial than striving for perfection. “If I miss a target, I just start again the next day. Tomorrow is a new day,” he states.
Tip 2: Patience is Key
Recognizing that fitness is a long-term journey has been vital for Kevin. “I often remind myself that it takes time and effort. When progress stalls or injuries occur, I focus on staying the course,” he says.
Tip 3: Track Your Progress
Kevin underscores the importance of tracking progress, from logging meals to measuring weight and workouts. “While it can be time-consuming, it’s the only way to stay on track. I’ve learned that my initial estimates of calories and macros were often inaccurate.”
A New Perspective on Aging
Initially resigned to the idea that gaining weight was inevitable after 50, Kevin discovered through his work with Bryan that with the right focus on training and nutrition, he could achieve remarkable results. “It’s been easier than I expected, but it requires dedication and time,” he shares.
Now, Kevin feels energized, confident, and in control of his health and fitness, proving that age is just a number when it comes to achieving fitness goals.
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