Fat Busting Warrior to "Kill" 38 Pounds

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How Kyle is applying the "Kyle-principle" to lose 38 pounds with the help and support of Lt. Col. Bob Weinstein, USAR, (ret.), speaker, writer and beach boot camp instructor.

Kyle Meyer is going to bust the fat and kick some bad habits! He has agreed to allow his results to be tracked publicly. Lt. Col. Weinstein will be reporting on his progress every four weeks. Here’s his story:

Kyle is 54 years old, married with children and a successful business man. He went to high school with Weinstein and found out about a year ago through the planning of our high school reunion that both of them live in Fort Lauderdale. Kyle was very athletic in high school and was an avid wrestler and was in great shape. He is 5 feet, 10 ½ inches tall and weighed 168 pounds in high school. Now that’s a few years ago since he graduated from high school in 1970! Kyle now weighs 213 pounds, was taking blood pressure medication and is still taking medication for high cholesterol.

Kyle has been training with Lt. Col. Weinstein 2 to 3 times per week on the beach and has experienced significant fitness improvement. However, he has not experienced any significant weight loss. He is dealing with an issue of tight Achilles tendons which has been exacerbated by his excessive weight. Weinstein asked him what he thinks is the reason for the lack of weight loss. That's when Kyle realized that he needed to apply the "Kyle-principle" to his personal life. The Kyle-principle is quite simple and effective and has been a source of great success in business and his family life. The Kyle-principle simply states, "Exercise good judgment." Anytime an issue would arrise in his business or family the lessons learned roundtable discussion with the application of the Kyle-principle would reveal whether or not good judgment was exercised and what corrective measures and lessons learned could be derived. So Kyle decided to apply the Kyle-principle to his health. Here are the issues he came up with:

  • Cheese (daily)
  • Munchies (daily, roasted and salted nuts, chips with dip and others)
  • Wine (at least half a bottle with dinner)
  • Dessert (with every meal)
  • More than 2 cups of coffee a day (every day)
  • Bread made with white flour (every day)
  • Pasta (more than three times per week)
  • Portion sizes too large

Kyle’s present body measurements are:

Neck: 17”

Arm: 13 3/4”

Chest: 45”

Waist: 43 ¾”

Hips: 44”

Thigh: 21”

Calf: 14”

Weight: 213 lbs.

Height: 5' 10.5"

Age: 54

Now just what is Kyle's action plan? Here it is:

1. No more than once a week of cheese, dessert, bread with white flour and pasta.

2. Effective January 8th, 2006, no alcohol whatsoever for 30 days.

3. No more munchies. No more casual eating for reasons other than hunger.

4. Regular exercise at least four to five times per week.

5. Drink lots of water as the beverage of choice.

6. Avoid processed, refined foods.

7. Eat lots of plant based foods. Lots of vegetables and some fruits.

8. Reduce portion sizes.

9. Lose 1 to 2 pounds per week and meet or exceed weight loss goals every four weeks for four months. Target weight after four months: 187 lbs. That’s a weight loss of 26 lbs. over four months. Then a weight loss of an additional 12 lbs. over two additional months with a total weight loss over a six month period of 38 lbs. and a final target weight of 175 lbs.

10. Meet or exceed all fitness goals every four weeks for the next four months.

11. Constantly think and implement sugar and fat reduction strategies in his daily eating habits.

Based on Kyle’s present weight of 213 pounds let’s take a look at some health assessment calculators:

BMI or Body Mass Index. Body mass index (BMI) is measure of body fat based on height and weight that applies to both adult men and women. BMI Categories:

Underweight = less than 18.5

Normal weight = 18.5-24.9

Overweight = 25-29.9

Obesity = BMI of 30 or greater

Using an online calculator at the website of the American Diabetes Association, Kyle’s BMI is 30.6 which is in the obese range.

Based on the Dietary Guidelines of Healthy Americans, Kyle’s ideal weight should be within the range of 131 to 176 pounds. There is a wide range because a small, medium or large build will determine the approximate proper weight. Kyle weighed 168 pounds as a high school wrestler. He now weighs 213 pounds. His present waist is 43 ¾’.

Now let’s take a look at the weight standards of the U.S. Army. Based on Kyle’s age of 54, the maximum weight permitted would be 192 pounds. Now this is a maximum weight which takes into consideration a large frame. Kyle has a medium build.

About the Health Colonel:

Bob is retired from the Army Reserve as a Lieutenant Colonel with 30 years of service. He has been featured on television's History Channel, Univision, Fox Sports Net, HD News and Comcast Newsmakers. He has also appeared in various publications, among others, The Miami Herald, The Herald, The Washington Times and in the men's lifestyle magazine RAZOR. His background is unique and diverse...military instructor, attorney, corporate wellness coach, certified corporate trainer, certified personal trainer, and fluent in German and English. In furthering the fitness aspect of his military years, he started his own business "Fountain of Youth Fitness" and specializes in a military-style workout on Fort Lauderdale Beach that incorporates strength, cardio, flexibility and agility training, both personal training and group sessions. He is known as the Health Colonel and is a corporate wellness coach on topics of leadership, team building, sales, fitness, nutrition, health, wellness and the importance of the inter-relationships of people. Community service activities include volunteer work for non-profit organizations, among others, the Arthritis Foundation, American Health Association and Covenant House where he also trains juveniles on Fort Lauderdale Beach. He is presently writing a book on health and wellness. His mission is to inspire and motivate others to lead healthier and happier lives. He is a member of the following organizations:

  • American Council on Exercise
  • Florida Speakers Association
  • American Legion
  • Veterans of Foreign Wars
  • Navy League
  • National Speakers Association

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Lt. Col. Bob Weinstein, USAR, (ret.)
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