Guillermo Rochin had been gaining weight for more than a decade. The 45-year-old from Miami, Florida, worked in the healthcare industry, but outside of work he didn’t exercise at all—when it came to stress relief, he turned to junk food. It wasn’t good for him, but he couldn’t turn it around. “I really felt awful,” he says. I had no energy, was tired all the time and simply didn’t feel well.” He tipped the scales at 242 pounds.
He learned about a program called 54D, a 54-day training program which was just about to open a location in Miami. He dove in, even as he wasn’t sure he’d be able to physically handle a challenging routine.
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Rethinking his diet was key. He’d been eating out a lot, which wasn’t necessarily a problem, but he consumed a lot of processed foods with high fat and sodium content. His trainers started directing him toward healthier alternatives, which helped him reduce his calorie intake. He cut down on carbs and upped his protein to build more muscle; doing away with high-fat protein bars (subbing in protein shakes) also helped. Rochin wasn’t a vegetable guy, but putting them in smoothies (or roasting them) changed his mind. And, of course, he had to cut back on his overeating—drastically at first, but later re-introducing certain foods while still keeping his portions under control.
His training covered a lot of ground. He did high-intensity interval training (HIIT), using both aerobic and anaerobic exercises. Resistance training with bodyweight or light weight loads helped him build muscle as he slimmed down; endurance work built stamina. He even did boxing once a week.
Guillermo Rochin
After his first nine-week cycle, he’d dropped nearly 36 pounds. After the third round—27 weeks—he’d shed 64 pounds. “I really feel like a different person,” he says. “I only regret not having done this sooner.” He’s become the type of person to exercise every day, and he eats much healthier. His friends and family have seen his body weight shrink by nearly half, which he sees as a win-win for everyone. “Inevitably you become more confident,” he says. “I’m sure my wife and kids are as happy as I’m with the ‘new’ me.”
He’s not finished reshaping himself, though. Now that he’s lost so much weight, he’s going to focus on getting fit and building muscle mass. “I’m not looking to be Schwarzenegger, but I want to feel and look better,” he says.”I think this is only the beginning of a lifestyle change.”
For anyone who feels like they want to get healthier but don’t know where to begin, he says, “There are no excuses.” Committing to change isn’t always easy, but it’s worth it. “You will never regret it,” he says. “The worst thing that can happen is that you will feel much better.”
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