How I lost 32 pounds of FAT and 10 inches off my waist

oh my i'm sorry it's so hard to even see myself in this state because i look this heavy before you see the results i'm about to show you and how i achieved it i need to take you back to the beginning it started as an innocent fitness goal hello it's day two of my fitness series vlog i'm so sorry i really do suck at vlogging because i forgot to vlog my lunch and my snack but clearly i'm not going to show you guys everything that i do so basically i had like apple cucumber salad for

lunch for dinner i mean this is very little bit it's because i ate so much cookies because my cheat day but um two celery sticks and then some hummus i mean i had a friend over we made oatmeal cookies and i kind of went overboard which i shouldn't have i lost didn't really lose control actually also i think the reason i may have eaten more than usual is because i didn't work out today i found something when i don't work out on a day it is so much easier for me to eat unhealthy so right

now it's like dark outside but i'm gonna go on like a really long walk and then after i'm gonna do like a 45 minute cardio routine then i gotta film a video so let's see how this goes and oh my gosh this pimple is so bad normal i'm a normal child bye then it spiraled into a destructive weight loss journey it's day six okay it's been one week really and i already feel like i'm losing something i don't know i feel like i'm like losing weight i'm kind of having a mild craving for something sweet

just an update i'm on my walk right now after i ate one cookie and some cookie dough okay honestly i don't even remember everything i ate today but from what i remember it just it didn't add up to a lot of calories so i'm fine i'm gonna eat this not the entire thing don't worry i'm gonna eat like a quarter of it and then i'm gonna work out a little more because i feel like it the thing is with eating it's like once you start you wanna keep eating if that makes sense like it's hard

to just cut it off like i wanna eat something else i think i'm going to eat more of that noodle yeah ah i feel so bad [Music] don't want to feel super bloated from eating this okay i'm going to eat more oh gosh i can't seem to lose weight this is so hard you know what nobody's perfect you're gonna have flip ups guys i don't know what to do cause i'm clearly failing i'm not gonna lose weight after today i felt lost and confused because i failed so many times okay honestly it's so stupid that

i'm even crying about weight loss because i should not be it's like stupid every time i've done it i always lose i always bench in the end or something and then i cannot get back up i'm stuck i don't know what to do my behavior made me lose respect for myself and it shattered my confidence when i'm binging and eating like i feel a little bit powerless and weak i think about how i think about myself and it's not nice it has never really affected me but lately it has been and i think it's just

the fact with dating and everything it sounds pathetic but i don't even feel comfortable being in a relationship the only one in my family that struggles with like the eating issues and that's why i am a lot chubbier than the rest of my family i know i'm gonna get through this i know i'm going to reach my dream body but [Music] and then i just didn't trust myself anymore food controlled my life and i felt hopeless oh my i'm sorry it's so hard to even see myself in this state i really don't want to wear

these jeans because they just make me look so bad i mean i could just wear my sweats again but even my sweats are starting to get tight on me and eventually you go numb because you can't break a heart that's already broken but there are always glowing stars in an otherwise slow dark night those stars can be hope and faith power and pride everybody has pages in their story they don't read out loud but i'm choosing to read mine out loud because maybe someone out there needs to hear the lesson i learned [Music] nobody is

going to come and save you you have to save yourself [Music] ah i can't explain it so it's the night before um i go to work out with steve for the first time ever and honestly i'm so dedicated and i feel so committed like this is it [Music] it's only day five how is this even possible but i don't know i've never been so excited for something it's good to have someone that's holding you accountable too yes like i don't want to go in and then after all that work we did i'm like oh sorry

i ate like five cookies so like no progress no okay no no we're gonna cut that out i can't eat simple carbs like white rice yeah cauliflower rice the waitress just said she's going to bring bread out okay now i'm understanding why this is a little difficult i'm not sure what steve would say about these crispy wonton things i feel like it tastes better with the crispy wontons honestly we're a bit tempting the bread was a bit tempting but i turned it all down how's the pizza mom um i'm not usually a fan of pizza

but like i just want something dad i really want some ruffles jojo will you come downstairs with me to the market cafe no you don't need anything oh truth is guys i messed up on turkey day let's talk about what i ate so the huge thanksgiving food pumpkin pie i may or may not have had like three slices spark thins almost the whole bag and some ruffles and a slice of pizza this is an absolute disaster you know steve says cheat meal i had a cheat day i don't know it's all my fault though and

i feel so guilty like i don't know what steve's going to say it sort of turned into a cheat day i feel so terrible like literally one weekend i'm already like cheating like the entire day like not following but the reality is i do not want you to feel bad when you cheat the whole day it was thanksgiving i'm not one of those people oh like this because then you have a really bad relationship with food and i do not want that [Music] so [Music] i like stopped my cardio five minutes in because i felt

so freaking sick technically before i had some sugar sugar for breakfast i had french toast oh my gosh i'm gonna bomb it dad eating gotta stop eating [Music] [Music] i feel really trapped i mean i should be able to just come out and say it but like i feel like i need to fix this myself i am like in so much stress right now before going to my workout okay deep breath [Music] so last night i had a really vivid and intense dream so last night as i was falling asleep i was like half asleep

and i started like dreaming about something to do with food and it was like not good i don't know i just remember it was negative and it had to do with food and woke up was like whoa went back to sleep and then i ended up dreaming that i so badly wanted these like chocolate things and my mom just kept chasing me down and getting so unbelievably mad if i had bought one [Music] because if there's one thing about me no matter how low how far it gets every time i fail i feel i fail

i will never ever give up on myself i know i will find an approach that works i just gotta keep trying and not give up and i'm gonna try this i'm going to try to rewire my neural associations eliminate the cue and your habit will never start reduce the craving and you won't experience is insufficient in any of the four stages it will not become a habit looking at my behavior i'm like well it seems like a teacher like worth remembering in the future your brain isn't rewarding it's called a marshmallow dream bar they don't

just call it a rice krispie treat amygdala detects the picture very rapidly before it gets to consciousness and then activating the appropriate emotions it's always around this time that i start to get quite hungry [Music] it's always easy in the moment when i'm actually eating something it's when i stop eating there is nothing to be afraid of they are just [Music] thoughts [Music] i understood myself only after i destroyed myself and only in the process of fixing myself did i know who i really was when you heal people typically think of returning to how you

were before your problems but there is no going back you do not merely recover but reinvent yourself you become something completely different from what you were before i began atu mobile in the end of april there are three parts to steve's program nutrition strength training and cardio it was a struggle to get all three parts together in the beginning this was not a linear journey but i never gave up i kept showing up and that effort was not put to waste because in october something clicked and results started to show up fast i learned that

it's not about perfection it's about effort and when you bring that effort every day no matter how big or small that's when transformation happens [Music] it's not just about losing weight it's about changing your lifestyle and being happy with who you are and where you're going it's looking in the mirror and trusting yourself again knowing that you conquered the unhealthy habits that shredded your ambition and excitement for life to pieces the toxic choices that caused your body to ache in your heart to cry it is a feeling like no other to come alive again and

see the world in color to have finally found a nutrition and workout program that cleared the dark storm of confusion that perpetuated for so long that not only made me so happy with what i saw on the outside but more importantly how i felt on the inside comfortable in my own skin again energy and strength to run and jump and dance like never before health is a state of complete harmony of the body mind and spirit i've always heard that true beauty comes from within but it wasn't until recently that i felt it beauty is

the face of someone who cried and now smiles beauty is you on your worst days whispering to yourself you're gonna make it it's hard but you're gonna make it strong is beautiful and you cannot develop that strength by taking the shortcut believe me you don't want the shortcut you want the journey because the journey is not only going to change you as a person but it will sustain you and provide strength in all areas of your life as you move forward i enjoyed every moment of the journey whether it was the failure and pain or

the progress in joy all of it shaped who i am today sometimes you don't see it as a gift in the moment but step back and look past the trees and you'll see this magnificent breathtaking forest it's beautiful and it's scary it's challenging and exhilarating and that's what makes your life interesting overcoming those obstacles is what makes your life meaningful we change and we grow you do not just wake up and become the butterfly [Music] this is ridiculous like i'm in my new apartment living a great life and i should not be thinking this much

about food but i started my weight loss project come back two days ago and then i sort of binged eight today but i just had this like huge hunger and i just didn't know how to control it and then i would like looked up on youtube like binge eating and there was like this one video for this guy talking about it so then afterwards i called the eating disorder helpline to talk because like i just kind of wanted to talk to someone because i was so mad at myself for doing that it's just because like

[Music] if you fall off track do not get upset you're not a bad person that's really important to understand a lot of people like oh i i feel bad do not have that relationship with food that's horrible every time you have a great meal you finish your meal you move on terrific you did something great you feel good about yourself let's say you didn't eat a great meal do not feel bad about yourself that's not what this is about okay next meal i'm going to do better this is a learning curve we've got to learn

how to do this do you think olivia just did this you know hey here i am i just did this no she gave herself leeway she learned she processed she went through it and i'll be there for you if you guys have a question of just email me it might take me a couple of days i get a lot of them but i promise you i'll get to your email i'll be there with you on this journey you have a question about nutrition feel free to email me yeah you guys are probably like what the

heck olivia you're trying to lose weight blah blah but then we're like oh it's finals week and get back on track tomorrow you know mine is actually worse than yours right no it is because i'm eating sugar okay i'm eating whatever this is um you're right processed meat isn't good either thanks what do you want me to say it's so healthy alyssa thanks i do watch myself so to me sugar is the worst thing a little update my head hurts now like the back of my head i've had too much sugar oh my gosh ow

so when i'm talking sugar i'm talking processed sugars not sugar that you're gonna find in an apple sugar is what causes us to gain weight when we eat sugar our insulin goes through the roof i'm not sure if this is the best way to explain insulin but this visual helped me understand it much better insulin has to be down in order to be in fat burning zone every time you eat you spike your insulin when your insulin is up you cannot burn fat when you're not eating your insulin is down which is why steve places

such a heavy emphasis on the timing of your meals not all calories are the same yes a cookie is 100 calories and an apple is 100 calories but what i now know is that a cookie spikes your insulin through the roof and an apple spikes it much lower when you spike your insulin that high it takes much longer for you to get yourself back into fat burning zone there are several charts in superhero nutrition that tells you how high each food spikes your insulin and offers replacements for lower insulin spiking foods i didn't know in

the past that i kept spiking my insulin and that explains why i was so hungry all the time always wanting to eat my head hurt i was tired insulin is so important there's a 30 day meal plan at the end of this book centered around keeping your insulin down i used this in the beginning when i was still confused and i highly recommend it it's kind of like training wheels until you like understand it yourself anyway i hope this helps so sugar starts to cause us to start to go up and down up and down

and we call it rollercoastering where you just are like i'm so hungry i'm famished why because you went way up and then your insulin dropped way down all right update it's like almost 9 p.m and i'm starting to have cravings for sugar so last night i had sugar but today is day one i woke up i was like wait a second i want like pancakes and french toast and stuff but i'm like olivia it's day one of your transformation like if you don't start now when will you ever we have to cut sugar out to

get the body to change and it sounds like an easy thing to do but you find sugar in a lot of things that you're eating i don't know why i shouldn't let the scale get to me like this but seeing that number just makes me feel so bad and i don't even want to go out now i think it's just the reality of when i look at myself in the mirror sometimes it's hard and when i step on the scale it's hard and i shouldn't depend on the number on the scale to tell me how

beautiful i am do not worry about scale weight we all look at the scale we jump on and we think that that's the end all it's not the end all at all it's one of three parts so we have the scale we have body fat and we have measurements and what we use a scale for is to see where our starting number is what i use the body fat for is to see what percentage of the scale is actually fat pounds how much is muscle how much is water the measurements now what we do with

that is we measure the body i want to look for symmetry so i want to make your right leg as symmetrical as your left leg because our eye loves symmetry one pound of muscle and one pound of fat weigh the same they weigh one pound muscle doesn't weigh more than fat people oh muscle weighs more no not true what it does is it's half the size so one pound of fat takes up that much room one pound of muscle takes up this much room if you lose 10 pounds of fat gain 10 pounds of muscle

now scale stays the same but you're considerably smaller so your body fat percentage comes down your dress size comes way down it's really about looking great and doesn't matter what that scale says i've had some great makeovers and i love them because the person not only came down three dress sizes in just a few weeks inches came off the before and after pictures were amazing and she gained four pounds on the scale scale weight is important only in the three parts but it's not important on its own because without the other two parts we don't

know what that scale actually means all right so um weight loss journey begins actually i've tried so many times i don't even know if this is gonna work but i'm gonna show you exactly where i am right now there are three parts to getting in great shape number one weight training number two nutrition number three cardio why do we lift weights the reason why we lift weights is to build muscle muscle burns more calories than fat the more lean muscle you have the more your body is burning calories every day just being yourself then we

go to the nutrition we want to make sure that we are starving the fat and feeding the muscle what's real important about nutrition is there's two sides to it it's when you eat and what you eat number one is actually when you eat if you're not eating at the right time your body will not burn fat for energy and that's really important because when we do a workout we want to position our body to burn fat for energy but if we've eaten too far before or too far after there's a time zone when you're supposed

to eat then we go into cardio number three the idea this is to put you in the zone to burn the most amount of fat in the least amount of time i am not giving up and i'm focusing on the positives when you look at somebody on screen you take a look and you're like wow they look amazing why do they look amazing what i do is i balance the body out it's all about symmetry when the right and left side are symmetrical when your front to back is symmetrical you pop on screen you don't

want to over develop something and underdevelop something else that's what a lot of people do when they work out they go to the gym they work out they over develop what i call their mirror muscles what they see in front and what they don't do is they don't develop what's in back and they don't know how to do it and how to do it properly oh my gosh honestly if there's one thing you should know like the body part i'm most self-conscious about is definitely like my arms kind of like my upper body too but

mainly my arms so i really want to get them like toned out and lean people work the inside part of their tricep more than they do the outside and they don't know that so they're working triceps they don't know how to isolate the outside from the inside and when they don't do that one thing over develops and then the inside head over develops and it does that and now your arm looks thick where do great arms come from where do great legs come from great glutes you've got to create these lines these lines are actually

muscles and what i'm trying to do is make sure the muscle is complete i like to bring it out it's not just all diet why do some people have a six pack but it comes out because they're doing and sit up wrong abs are really important to learn how to do and so when you're doing a crunch where are you breathing these are all things i have to teach you and we start to learn them now you own them posture is really a big part of it you know i know your parents always stand up

straight stand up straight well nobody can just stand up straight that'll last about two seconds somebody puts a finger in your back you stand up straight and then about a minute later you're down well how about if i build the muscles in your back up so that i'm pulling you back now you're standing up straight when you're standing up straight everything looks like a million dollars in all my programs any time i train somebody that is key i have to get their posture perfect so atu mobile became something that i decided to do because so

many actors and actresses ask me when they go on location what do i do i sometimes you're sleeping i can't talk to you i really need a program i can just do and so i came up with an idea i'm gonna make a website that acts like an app on your phone so either you can use it on your tablet your computer or your phone you're gonna go through a series of questions be as specific as possible because it tells me every single thing i need to know about you what i do is when you

pick your body type and there's five body types to pick from i know by that what is over developed what is underdeveloped then i create a program to make sure it's balanced front to back right to left so a lot of times what happens is somebody's glutes are not developed enough because that's the kind of body type they have so i have exercises in there to be able to isolate the hamstring from the glute a lot of times when you're doing an exercise you're using different uh muscles at the same time so i've created these

exercises who are able to target exactly the muscle i want so now i know okay the person did two hamstring exercises now it's time to go to the glute and because the hamstring is tired it won't help the glute so now i can isolate the glute so everything's a pre-exhaust into the next exercise so you're not lifting heavy weights we're just isolating isolate the muscle i can now get it to contract and create the lines that you want and what you see on tv and in the movies the other thing a lot of people do

is they do the same thing over and over and over again the body gets bored you keep doing the same workout you're not going to see any change so you always have to learn something new your body can't get used to it it has to change but i do remember before i went home i was here at my apartment for about two weeks and i had lost a significant amount of weight and i didn't go to orange theory fitness once at all and really proved to me it's really like weight loss is 90 your diet

yes you can lose weight you're going to lose it on the scale and you're going to feel good maybe about yourself for a little bit but unfortunately you're fooling yourself when you lose weight without exercising what happens is you're eating muscle when you eat muscle what happens is when you get down to whatever your goal weight is on the scale you're going to start to gain weight again you will never hold that number because you didn't do it right you ate the muscle the muscle is the engine for burning calories since muscle is so important

i take bcaas to help promote the muscle growth and protect it this one in specific is made in the us and only has high quality ingredients which is why i'm okay taking it and if you're not already take a vitamin b12 a deficiency in b12 leads to feeling tired and weak and you don't want to feel that weight during your workout the more lean muscle your body has the more calories your body will burn just being you so if you just diet and you don't build lean muscle you're going to epically crash and then once

you go back up to your original weight you're actually going to be fatter than you were before your body fat percentage will go up you want to hold all your work we're gonna do this let's do this right let's own that weight it's 5 24 am i have to leave my house at 6 15 a.m which means i'm getting about 55 minutes of sleep and it's because i've been editing all night long trying to finish this video it's done and it's pimple it's probably from lack of sleep sleep is so important if you don't get

enough sleep your body will not allow you to burn fat sleeping is key so if you're only getting a few hours of sleep you're actually working against yourself so the deeper your sleep your body repairs it allows it to burn fat for energy it's time for bed this melatonin gummies kind of knock me right out good night [Music] a body set point that's where our body likes to be so let's say you're 200 pounds 20 percent body fat that's where your body likes to be to change that need to exercise nutrition cardio we need all

three the idea is to build the muscle burn the fat bring down the numbers that becomes your new set point now when you're there if you're happy with that number we stay right there we hold that the lower you go the longer you have to hold that to make it your set point once you hold it then it's hard to move that so don't think that when you get to where your goal is you can just stop doing what you're doing not at all the whole idea is when we get to the goal we gotta

hold it a lot of people use that as a way of dieting i'll just under eat my plan backfired i thought it would work and i'd be back to where i was but for the past two and a half weeks i've been really trying to under eat and when you under eat you tend to overeat other days and you don't always make the best food choices when you're overeating so i tried reducing my calorie intake a lot today uh to make up for yesterday and well now i'm eating this when you lose weight by under

eating yes you start to drop but you're not just dropping fat you're also dropping muscle so remember muscle is the engine for burning calories so we took this big engine and now we're making it a small engine so you let's say you come down a few pounds you're starting to look good you think this is my answer what happens is you under eat new under eat it gets to a point where your body will not change anymore because your same calories you are under eating at what happens is your body starts not reacting to it

the same and now since you've eaten so much muscle by under eating you've cannibalized the muscle now you have more fat percentage than you did before and you don't have enough muscle now what you're eating starts to turn to fat and you start gaining weight again and you're softer and you're like what is going on what happens is you can't under eat anymore and now you start gaining scale weight because you didn't do it right if you think there's a shortcut to doing this right you're wrong and it's going to cause you to yo-yo diet

and when you yo-yo diet you're going to start to have a lot of other things come in you're going to get very emotional about it and you're not going to feel good about yourself when you do this program it's three parts it's weights it's nutrition it's cardio the idea is for all three parts to be there but when you start some people can't focus and get all three parts there it takes them some time sometimes the weights are hard to get to do to get off the couch and actually start your workout program the nutrition

is hard to get going or the cardio is even though it's all right there and i tell you exactly what to do your brain doesn't wrap around it so if you say okay i'm gonna do the workouts and i'll work on the nutrition or i'll do the nutrition and i'll get the workouts going either way you start to do it and get going on it and even if you're not seeing the results you want right away because you're actually not giving it a hundred percent that's okay too keep hitting it keep showing up because all

of a sudden what happens one day and it happened to olivia one day something happens it clicks up here and you're like oh my gosh i got the workouts i got the nutrition i'm hitting the cardio bang bang bang and things start to change quick but the only reason they changed quick is the first three months four months where you're not seeing the changes you want you kept doing it and then all of a sudden when it clicked and it was all there you have the unbelievable change it would never have happened if you didn't

do the first part so don't think you're wasting your time super important to understand that so just be consistent i promise you if you're consistent it will eventually all click in and happen if it doesn't happen right [Music] away just see all the ways