Summer shredding: Three-month cut

Final week


Shelby Foster and Rilee Stapleton

Thinking about the most important things when on a clean cutting diet. I will be executing a healthy, three-month cut losing fat while retaining as much muscle as possible. It’s important in the cutting cycle not to crash diet (cut too many calories) and sacrifice all of the hard-earned muscle from the gym.

Week 10: 196.1 lbs – 194.9 lbs

This is my last edition of “Summer Shredding,” and I’m excited to finally move on and start my next adventure. I decided that I’m going to pursue health and fitness and become a personal trainer.

I don’t exactly need college for what I’m going to do, so I decided against it this year. Now that I’ve got a lot more time on my hands, I can put the majority of my time into my passion.

My last story for The Prowler and last edition of “Summer Shredding” will consist of my top five most important tips for health and fitness that guarantee success. I’ve used these five to make two major transformations (losing 80 lbs of fat and gaining 20 lbs of muscle).

Tip #1: Consistency

This not only applies to health and fitness but life goals as well. When striving for success being consistent in your daily goals is key.

If you stay on track with any goal it will come easier and faster. When I lost the fat, I was consistently staying in the caloric deficit, momentum was being built, and the process became easier over time.

Tip #2: Find balance

It’s okay to have a fun night out or a dessert every once in a while and still reach your end result.

— Staff Writer Ryan Allen

There are two ways to get to the end goal and that’s the easy way or hard way. The easy way might take a little longer, but you have a better chance of making it there. The hard way will be quicker, but there are many more bumps in the road and you might not hit the end goal.

When I cut out certain foods and didn’t allow sweets it made the process unbearable. I ended up cracking in the end and going on crazy binge-eatings. It’s okay to have a fun night out or a dessert every once in a while and still reach your end result.

Tip #3: Stay motivated

There has to be a reason you want to make the change and you need to take that and run with it. Whether it’s for your kids, to find a significant other, or even to get ready for the beach, incorporate the motivation into your personal life.

Set your lock-screen as your motivation or maybe even put it on your wall. Always be sure to remind yourself of why you’re doing what you’re doing.

Tip #4: Eliminate stress & get some rest

I found that when I’m stressed out or tired is when I crack and give in to the temptations and hurt my progress. When I start eating in the kitchen when I’m tired is when I don’t stop eating and end up going thousands of calories over.

Do what you can in your work environment to prevent stress that way you’re not mentally exhausted after a long day. Sleep is also extremely important for muscle recovery and overall mood. Sleep can change everything.

Tip #5: Start now

We never reach our true potential because we keep pushing it off, and I’m not going to make that mistake.

— Staff Writer Ryan Allen

Whatever you’re thinking about doing or anything you want to pursue, do it now. If you’re thinking about losing weight and you’re pushing it off, don’t. Don’t start on New Year’s or tomorrow, do it now.

I’ve talked to many people in my life and they’ve all told me they wish they would’ve done something, but they didn’t because they put it off. Don’t think about doing the extra ten minutes of cardio, just do it. Never hesitate to be spontaneous and go above and beyond. Whatever you want to start, do it now.

Those are my top five tips for health and fitness, and life. We never reach our true potential because we keep pushing it off, and I’m not going to make that mistake. Anyone could become an unstoppable force if they use all five tips and become who they want to be.

It was an honor being able to write for The Prowler and reach out to people. It was a great couple of years and now my watch has ended. Good luck on the gains and always row to grow.