Welcome to the How They Did It series, where we spotlight one individual and their body transformation. Learn what they did, and how they did it to succeed at their weight loss journey. Today we are featuring Steve Ruby.
Tell Us a Little About Yourself
I am a 41 year old husband of 11 years and a father to a 9 year old son. I have always been a little heavy throughout growing up and it just got worse over the years. My father died of a heart attack and had 4 previous ones along with a brain aneurysm. My mother has had a brain aneurysm that was operated on as well, and also many other health issues including being next to bed ridden with a disorder the doctors can not explain.
My extended family has a long history of cancer and brain aneurysms. I like football, and am having a great time as an assistant coach for my sons football team this year. I also play racquetball, swim, and weight lift. I have always been in and out of the gym since I was 16. I would go for 6 months or so and then stop for a year or 2, then back etc. All this time I never really learned to eat right, which always led to me gaining it back plus some. At my heaviest I weighed 214lbs, and now I’m at my goal weight of 144lbs. I am now in the best shape of my life and studying to be a Certified Personal Trainer. Just recently my wife and I ran our first 5K. I would never have thought I would have done that before, and I had a time of 31 minutes.
What Made You Decide to Get Fit and Healthy?
The fear of having a heart attack was always in the back of my mind, and carrying most of my weight on my midsection I knew the odds were not in my favor. I have seen my dad who had multiple health issues, and he was very thin but did not eat right. My blood pressure was always extremely high (200/100), so again I knew I had to do something. I want to be around for my wife and to watch our son grow up and have a family of his own. A friend was looking for someone to work out with, so on September 27th, 2011 I joined the gym once again. I was determined to make a change.
What is Your Nutrition Philosophy?
You have to eat right at least 85% of the time, or you will not get to where you want to be for your health or you mental state. I eat clean about 90% of the time and supplement with the right vitamins, as I believe even eating the right foods we still do not get enough nutrients. I still have a “cheat” meal as people would call it every week or 2, but all other times I eat great and love the food choices.
What is Your Exercise Philosophy?
You must exercise. Cardio and weights are key, whether you walk outside at a slow pace, on a treadmill, steps, or do intense cardio. Light resistance to intense resistance, and balance and core training are extremely important as well. All of these will help your body in so many ways to help keep yourself healthy and minimize the doctor’s office visits and medications.
What Was the Most Important Thing You Learned During Your Transformation?
The most important thing I have learned through all of this was how to choose the right foods and to find healthy substitutes for the foods we use to eat that was not healthy for us. Once you do this, it becomes so much easier.
What Mistake(s) Should People Avoid When Trying to Lose Weight?
Do not starve yourself thinking you have to eat next to nothing to lose weight. I eat more now then I did before, but with different foods now. Your body needs the nutrition and not feeding your body does not help.
What Advice Do You Have For Others?
Believe in yourself and know you can do this. Minimize the processed foods, avoid the sodas, and that goes for diet sodas as well. Learn great food choices and it will be easier for you. Track your food. There are some great apps out there to help with this. Get a good mix of protein, complex carbs and healthy fats in your daily food choices.