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Bhaven Taylor, 41, from London, shares how he transformed his body—and his entire mindset—by changing his diet, giving up alcohol, and working out three times a week.

I was extremely fit when I was younger, playing all sports at first team level (rugby, football, cricket) while at school and maintaining a healthy lifestyle. The negative change started to occur once I attended university, which often consisted of nights out binge-drinking, lack of good sleep, and poor diet. My weight began to creep up, and this continued into my work life in London from 2002 onwards. This lasted for almost 20 years, and a combination of unhealthy eating and inactivity meant that I steadily gained weight throughout my 20s and 30s.

I probably reached my heaviest around 35 years old. It had a huge impact on my self-esteem and overall confidence, both of which were extremely low. I did not feel good about myself or how I looked, and I was a prime candidate for Type 2 diabetes, which runs in my family.

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Having spent a large part of 2020 indoors in the UK, coming into 2021 I decided I wanted to make a change. I decided that this could be a good opportunity as there were still so few distractions available due to lockdown. So in January 2021 I signed up to Ultimate Performance. I had come across them 15 years ago but when I saw the before and after pictures from their transformation program, I honestly thought that was not possible for someone like me. However, I spoke to a friend who went through it and achieved incredible results, so I immediately signed up. This was the first time in my life where I invested directly into myself, and thought I would put my all into it and see what happens.

The UK was in a strict lockdown from the moment I started until gyms reopened on 13th April 2021, so my trainer Jason and I had a weekly 30-minute call to focus primarily on nutrition and increasing my energy output. He aimed to improve my education on nutrition and how to ensure I was eating and tracking the right amount of calories, split across the appropriate protein, carbohydrates and fats. I quite enjoyed cooking and I got into it immediately, weighing foods and learning how to use spices to ensure the meal tasted good. I also cut out alcohol in order to get the best outcome from the whole process.

The first time I worked out with Jason in person three months later, I was blown away. We kept the workouts simple, did around 6 or 7 exercises per session, super-setting each exercise and ensuring we did a whole body workout. Jason started to educate me on weight training, proper form and slowly progressively overloading. My experience in the gym at UP was just incredible: the environment is set up for gear motivation and maximum output and I loved every minute of it.

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From then on, I worked out with Jason 3 times per week and this really was enough to change my overall body. In addition, Jason set me a daily step target and I found a new appreciation for long walks—podcasts and audiobooks became my best friends during this time—but I was able to hit my weight loss goals without doing excessive amounts of cardio.

Within three months I lost about 17 kgs (37 pounds) and got my body fat, which was close to 30 percent when I started, down to 11 percent. When I saw my friends and family for the first time after lockdown, many of them were shocked, and some didn't even recognize me. I have now got myself back to how I looked when I was 17 years old, at the age of 41. My experience has motivated others to get fit themselves, and I have countless conversations about what I did. What blew me away is when an extremely close friend referred to me as an inspiration, and that he has never seen me this focused, and how proud he was.

The entire transformation journey was truly an incredible experience, but the most dramatic effect was not my weight or the way I looked: it was actually more on the mental side and how I felt. My sleep was transformed, I naturally became a morning person (not something I could have said for 25 years), productivity increased, my energy rose, and my self-esteem and confidence improved dramatically. I started to ask myself how far can I take this, and what could I be capable of? I actually got approached and started a new job during lockdown and have begun working in a new industry for a truly amazing company. This for me was a life transformation rather than just a body one.

F/31/5'7” [355.0lbs > 188.7lbs = 166.3lbs] (1 Year Exactly) After Countless Attempts At Losing Weight & Failing, I Have Officially Hit The 1 Year Mark Without Quitting. Don't Give Up On Yourself! (

If you want to make a change, just go for it: it's all about taking it one step at a time, and once you begin to see progress it is immensely motivating. Consistency is key, but if you're turning up every day, then it is amazing what you can achieve in just three months.

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This Guy Lost Nearly 140 Lbs. With Indoor Cycling Paul Walter Hauser Gets Real About Fitness Journey How This Guy Went All-In and Got Cut in 12 Weeks Indoor Cycling Helped this Guy Lose 200 PoundsMy name is Kayla Rusiecki (@kayfit_rusiecki), and I am 29 years old. I live in Maine, and I work for UPS and am currently studying to become a certified personal trainer. I stopped drinking and started keeping a food journal to develop a better relationship with food, lifted weights, and lost 70 pounds.

I struggled with my weight since I was in the first grade. I forever felt like the third wheel anytime I was around friends or at social events. I skipped events (such as my high school prom) because I didn’t feel good next to my thin friends.

I always felt like I couldn’t do certain things due to my weight, and it only got worse as I got older. I used alcohol to mask my feelings about my body, which in turn only helped rack up the pounds. I tried to make healthy choices. I was aware that I was considered medically obese, yet I never made the appropriate changes to see results. I tried getting into running for two weeks but saw no results and stopped. I tried Jillian Michaels videos, but they were too hard for me to get through, so I quit. I tried weight-loss pills, detox teas, anything that was a quick fix. None of it worked, and I hid under big, flowy dresses, cardigans, Spanx, and alcohol.

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I also struggled with borderline hypertension at the time, which was concerning for me at my young age. I was put on blood pressure medication between the ages of 23 and 25. My anxiety was also at an all time high, and I struggled going into public places. I also was suffering from daily headaches and an upset stomach.

Then, in February 2018, my partner and I both quit drinking alcohol completely for non-weight related reasons, but that certainly helped push me to start my weight-loss journey. By March 2018, I felt that I really needed to do something about my weight. I had always been an XL in clothes, but I had creeped up into an XXL...then sizes beyond that. I knew I had to make a change before my health spiraled (completely) out of control.

Initially, I started working on my nutrition using a food container system. It taught me how to be more mindful of my portions and what I should be prioritizing in my overall diet.

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I already had a good basis on food and nutrition thanks to a naturopathic doctor I had previously seen, but I really wanted a bit more flexibility with my food. And journaling was a great solution. I also started to drink much more water. I currently drink 1.5 to 2 gallons of water each day, and I can feel the difference!

I continued showing up everyday and I got stronger. My workouts were feeling easier and I was starting to feel really good afterward. Over time, I realized I really enjoyed lifting weights. I continued doing mostly strength training workouts, and I started focusing on doing what I enjoy versus what everyone else was doing. That's when I noticed the biggest changes. I did what made *me* happiest.

Initially I worked out four or five days a week, for 30 to 60 minutes per day (three days were for strength training, and one or two days were cardio). My current workout schedule is working out six days a week,

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