Tom Boyden, one half of the YouTube fitness channel Juji & Tom, has been on a body transformation journey this year, having lost 37 pounds over the summer. In a new video, Tom breaks down some of the changes he made to his lifestyle in order to aid his weight loss and improve his performance in his workouts.
“If you look at the timeline, I progressively went from 197 pounds in February… then 190 in May,” he says. “And then I just reduced my calories, and slowly started upping my activity. So from May to now, about five months. The vast majority of it has happened in five months. I just had a vast layer of fat over a bunch of nice powerlifting muscles.”
Paying closer attention to nutrition has been the one change that’s had the single biggest impact, Tom explains. “I train all the time, and I work out, but it doesn’t matter if your diet is shit,” he says, adding that he has been finding lower sugar and calorie alternatives to his favorite foods, and reducing his fat intake. He has also been cooking more after falling out of the habit.
In addition to his diet, Tom changed the focus of his exercise, so that he was primarily doing strength training and aesthetic-led bodybuilding workouts. “It’s not that I didn’t train hard over the last two years, but we trained hard over a three-hour workout period,” he says. “Now, the main thing is training, diet, and overall activity, and just what we do in a day.”
“I do faster cardio every morning, walking after meals, just walking in general, riding my bike, trampoline, skateboarding, just all kinds of things,” he continues. “If I’m not active during the day, I’m like ‘what’s going on, why didn’t I go for a walk?’ And I’ll just go stretch, or do some mobility in the garage.”
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In the video, Tom also shares how he was diagnosed with Crohn’s disease as a teenager, recalling how a serious flare-up with his illness this year led to him being hospitalized. But after recovering, he’s back on his fitness routine. He also credits a variety of other semi-related lifestyle changes with having had a positive impact on maintaining his weight loss, including less stress and travel, which have helped him maintain a good sleep schedule and ensure he has the required levels of energy for his workouts.
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