120 jours pour perdre 30 kilos (à 49 ans)

Key wellness / fitness strategies & self-care takeaways

• Use body composition metrics, not just the scale

  • Prioritize fat mass reduction and muscle preservation/gain (e.g., body-fat % and muscle % measured with InBody), not only weight loss.
  • Mentioned target: below ~15% body fat for a more athletic, defined look.

• Avoid “deprivation-only” dieting (it backfires)

  • Repeated restriction (“eat less”) can lead to:
    • rapid initial weight loss,
    • unsustainable hunger/stress,
    • giving up and regaining weight.
  • Core lesson: sustainable results come from learning how to eat, not endless sacrifice.

• Reduce reliance on disliked or overly repetitive “diet foods”

  • Common diet traps mentioned:
    • Chicken breast eaten constantly → made eating feel like torture; also linked to digestion issues.
    • Broccoli as a constant “diet vegetable.”
    • 0% fat cottage cheese described as “the basket of death.”
    • “Sugar-free” cravings: sweets may still be tempting, and certain ingredients can disrupt hormones (specifically noted: testosterone disruption).

• Be cautious with cardio as the default weight-loss tool (especially if you dislike it)

  • Running/cardio critique:
    • With excess weight, joints/knees can suffer.
    • Doing activities you don’t like for long periods can increase cortisol (stress hormone).
  • Linked outcome: cortisol → lower testosterone → slower metabolism & worse outcomes (a “vicious cycle”).

• Choose training you can maintain (and that supports joints)

  • Instead of running, the transformation included paddleboarding as a better-fit activity.
  • The plan also emphasized regaining athletic performance (see pull-up challenge below).

• Create a flexible “balance” for meals and social life

  • After learning to eat, he stopped feeling deprived:
    • no counting / no constant monitoring
    • indulgences happen naturally (“I’m treating myself”).
  • Consistency is framed as compatible with real life (examples: pizza during a match, beers with friends, McDonald’s with his daughter—without guilt).

• Plan for psychological and relationship benefits (self-esteem matters)

  • Motivation improved through:
    • regaining confidence and feeling attractive,
    • better libido/relationship dynamics,
    • not feeling shame or embarrassment in public/social settings.

• Use a “why” that goes beyond aesthetics

  • Wellness purpose cited:
    • better health markers (sleep quality, cholesterol, joint/back pain),
    • staying active and able to play with his child as she grows.

• Incorporate home-based execution if gym access limits consistency

  • The transformation was done at home due to:
    • lack of time/commute,
    • discomfort feeling exposed in a gym while unhappy with his body.
  • Later, he returned to the gym once he felt better about himself.

• Track functional strength as proof of progress

  • A pull-up challenge was used at the end to test athletic capability.
  • Motivation: reclaiming strength and mobility after years of inactivity (pull-ups hadn’t been done for ~20 years).

Reported results (from the video)

• Starting stats: 113 kg, 34% body fat
• Ending stats: -33 kg, 13% body fat
• Muscle retained/added: +6 kg of muscle (muscle increased while fat dropped)
• Goal: -30 kg in 120 days
• Outcome: achieved and exceeded — -33 kg

Presenters / sources

• Isam — participant (father; 49 years old at the time described)
• Dylan — from the My Fitness team (assisted with/managed the results reveal)
• Gaspar — founder of My FitRace / My FitR (discussed how results are evaluated and founded the program)
• My FitRace / My FitR — program/brand referenced throughout, including InBody body-composition measurement via “InBody” machine