In a staggering fitness journey, Stefan Jarmolowicz, a 43-year-old resident of Manchester, achieved a remarkable transformation, losing over three stone in just 16 weeks. Battling years of unsuccessful attempts with various fitness tricks, including restrictive diets and lackluster weight training, Jarmolowicz found the winning formula for his health and well-being.
Enlisting the support of personal trainers at Ultimate Performance Manchester, Jarmolowicz kick-started his transformative journey. Reflecting on his former lifestyle, he shared with GB News, “Because I was eating so poorly, I was pretty much a zombie at home. I was physically present, but mentally I was on another planet.”
Motivated by a desire to be a more engaged father and break free from a sense of guilt, Jarmolowicz committed to a comprehensive lifestyle change. He abandoned unhealthy eating habits and embraced a structured workout plan.
“I remember looking at myself in the mirror one day and I was utterly ashamed at what was staring back at me,” he admitted, acknowledging the need for change.
His workout routine comprised twice-weekly sessions at Ultimate Performance’s Manchester gym, led by his trainer, Nelea, and an additional independent session at his local gym. Strength training took center stage with full-body workouts featuring supersets, incorporating moves such as deadlifts, machine shoulder presses, split squats, and chin-ups.
Jarmolowicz’s dedication extended to cardiovascular exercise, with two weekly 10km runs on the treadmill. As he progressed, his running times improved significantly from approximately 50 minutes to an impressive 42 minutes.
Addressing his dietary habits, Jarmolowicz acknowledged a history of consuming healthy meals during the day, only to succumb to late-night junk food binges. With the guidance of his trainer, he adopted a specific meal plan that emphasized balance and nutritional density.
“Breakfast would be a protein shake, followed by three eggs and an egg white. Lunch would consist of 120g chicken, 125g cooked rice, an avocado, and feta. Dinner alternated between chicken or salmon with baby potatoes, always accompanied by a generous serving of vegetables,” Jarmolowicz explained.
Reflecting on the success of his dietary adjustments, he noted, “It’s quite a thing to eat 500g of rice at 9 am in the morning, but it worked.” Regular body fat percentage assessments, conducted every two weeks, confirmed the effectiveness of his approach, consistently demonstrating a downward trend.
Stefan Jarmolowicz’s transformation stands as a testament to the power of dedication, structured fitness routines, and a balanced, nutritious diet. His journey serves as inspiration for those seeking positive changes in their health and well-being.