Poor health left Aaron Keel with high blood pressure and sleep apnea, but prayer and hard work helped him lose over 100 pounds.
Vital stats
Before: Age: 30, height: 6ft 6in, weight: 360lb, body fat: 42%
After: Age: 33, weight: 220lb, body fat: 9%
I knew I had sleep apnea, but didn’t believe my wife when she said I’d stopped breathing, so she recorded me and played back the tape. I knew I had to change when I was getting ready for a church event and went shopping for dress pants and a shirt. I tried on my usual size 44 pants, but they were too small. I ended up not buying anything and leaving the store angry and in tears.
Lap band surgery was almost on the cards and I was completing the intake information when it dawned on me that I was in my early 30s and didn’t want to have major surgery. I knew there was one thing I hadn’t done yet – pray. I’ve been going strong ever since.
I stopped driving my car and began taking public transportation. That meant walking to bus and train stops daily. I reminded myself that I hadn’t put this weight on overnight, and I wasn’t going to lose it that quickly, either. Going to the gym came a lot later. I started with ‘hip hop abs.’ I was out of breath and not catching everything, but I was still working up a sweat.
I took up jogging for a few months, until I reached my goal of five miles and visited Bodybuilding.com for more plans. The BodySpace family has been a huge, healthy part of my transformation. You’re introduced to people from all over the world who have gone through the same thing as you. I’m happier, healthier, and have no major health issues. I thank God for the change. My daily activity level has increased and, for the first time in my life, I’m taking up a sport that I like: boxing. My wife and family say I’ve added years to my life.
Aaron’s goal fuel
Meal 1: 2 cups cereal, 1 cup milk, 3 glasses water
Meal 2: 3 scoops protein powder, 3 glasses water
Meal 3: 1 medium yam, 4oz salmon, 3 glasses water
Meal 4: 6oz fruit, 2 hard boiled eggs, 3 glasses water
Meal 5: 4oz salmon, 1 medium yam, 2 cup spinach, 3 glasses water
Meal 6: 3 scoops protein powder, 3 glasses water
Aaron’s training regime
Day 1: Boxer’s workout (arms/cardio/abs)
Rope jumping 1 set, 5 min.
Circuit – 4 rounds, rest 1 min. between rounds, 4 sets, 30 sec.
Mountain climbers 4 rounds, rest 1 min. between rounds
Pushups 4 rounds, rest 1 min. between rounds
Jump squat 4 rounds, rest 1 min. between rounds
Decline push-up 4 rounds, rest 1 min. between rounds
Flat bench lying leg raise 4 rounds, rest 1 min. between rounds
Air bike 4 rounds, rest 1 min. between rounds
Punches 1 set, 2 min. (shadow boxing)
Heavy bag thrust 1 set, 10 min. (punching bag combos)
Day 2: Arms/cardio
Jogging-treadmill 1 set, 2 miles
Barbell curl 4 sets, 10-12 reps
Lying triceps press 4 sets, 8-10 reps
Preacher curl 4 sets, 8-10 reps
Hammer curls 4 sets, 8-10 reps
Triceps pushdown – rope attachment 4 sets, 8-10 reps
Standing biceps cable curl 4 sets, 8-10 reps
Day 3: Boxer’s workout (arms/cardio/abs)
Rope jumping 1 set, 5 min.
Circuit – 4 rounds, rest 1 min. between rounds, 4 sets, 30 sec
Mountain climbers
Push-ups
Jump squat
Decline push-up
Flat bench lying leg raise
Air bike
Punches
Heavy bag thrust
Day 4: Shoulders/back/cardio/legs
Jogging – treadmill 1 set, 2 miles
Wide-grip lat pulldown 4 sets, 10-12 reps
Seated cable rows 4 sets, 10-12 reps
Reverse machine flyes 4 sets, 10-12 reps
Standing military press 4 sets, 10-12 reps
Seated dumbbell press 4 sets, 10-12 reps
Front plate raise 4 sets, 10-12 reps
Leg press 4 sets, 10-12 reps
Thigh abductor 2 sets, 25 reps
Leg extensions 4 sets, 12-15 reps
Standing calf raises 4 sets, 50 reps
Dumbbell lunges 4 sets, 8-10 reps
Day 5: Chest/abs/cardio
Push-ups 1 set, 20 reps
Barbell bench press – medium grip 5 sets, 10-12 reps
Barbell incline bench press medium-grip 5 sets, 10-12 reps
Cable crossover 3 sets, 10-12 reps
Sit-up 1 set, 30 reps
Bent-knee hip raise 4 sets, 25 reps
Ab roller 5 sets, 20 reps
Ab crunch machine 5 sets, 20 reps
Day 6: Boxer’s workout (arms/cardio/abs)
Rope jumping 1 set, 5 min.
Circuit – 4 rounds, rest 1 min. between rounds, 4 sets, 30 sec.
Mountain climbers
Pushups
Jump squat
Decline push-up
Flat bench lying leg raise
Air bike
Punches
Heavy bag thrust
Day 7: Active rest (swimming)
Receive transformation stories, nutritional advice and more when you sign up to our newsletter.
