You've either heard it or you've said it. When it comes to losing weight, you hear, "Wait until I start this program..." or "I'm going to get fit this summer." It's always putting it off until Monday, until the weekend or whenever it is instead of starting now.
That used to be Kevin Tate too, until he made it mind up that there's no time like the present to get started on his body transformation. And once he did, he did his thing! From his transformation, you can tell he lost not only weight, but he lost inches, gained muscle and a tone of confidence.
In an interview with the Urban Strength Institute, Kevin describes how he did it:
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What’s one of the biggest things you’ve learned regarding training?
A: In terms of technical information, learning how to manipulate training parameters like reps, load, tempo, sets, and rest periods to achieve the desired training effect would have to be the biggest thing.
However, I also learned invaluable lessons regarding training philosophy. I was introduced to the theory of Kaizen, or constant improvement, which has a great deal of carryover to life outside the gym.
Q: What was the biggest obstacle you had to overcome to lose it?
A: I definitely had to change the way I looked at food and eating. I mean, ice cream is my favorite food to this day! But it was necessary to go from treating food as something I’d eat simply for pleasure to considering food’s effect on the bottom line of energy balance and intended hormonal reaction.
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Q: What type of diet are you currently following?
A: My current style of eating is a version of the cyclical ketogenic diet that generally adheres to Paleo principles. I alternate periods of high fat/very low carb intake with relatively shorter periods of low fat/high carb intake. Protein intake remains, more or less, constant. This works well for me because, while I have gotten much leaner and my insulin sensitivity is markedly improved, I still don’t handle carbs as well as I’d like to be able to.
Food selection revolves around foods that you could hunt, grow, catch, or hatch.
Q: Do you take any supplements?
A: Yes. I usually stick with the basics and only branch out occasionally. Fish oil, magnesium, zinc, a multivitamin, protein powder, and...
...creatine all form the foundation of my supplementation efforts. I use all of them virtually every day, year-round. I use leucine post-workout. I take Vitamin D during the winter months when I spend less time outdoors and there’s less sunlight in general. I’ve also seen good results with carnitine for fat loss and beta alanine for force production, strength and muscle gain.
Q: You are really into all things training and diet related. And just so the readers know, when I say “diet” I’m referring to what you eat; not starving yourself. What are some of your favorite books or websites you visit?
A: Some of my favorite books on training and nutrition include Practical Programming for Strength Training by Mark Rippetoe and Lon Kilgore, Living Low Carb by Dr. Jonny Bowden, and The Magnesium Miracle by Dr. Carolyn Dean.
I find a lot of useful information at T-Nation.com and Examine.com. YouTube is great, too.
Q: What keeps you motivated to train?
A: Knowing that, while I’ve taken some sizable strides up to this point, I’m still far from approaching my true potential. I’m enjoying the journey.
Q: What are a few of your favorite exercises?
A: I’m a big fan of the deadlift, probably because I’m better at it than any other exercise, and it’s been the cornerstone of the progress I’ve made in terms of overall strength. The dip is my second favorite and my go-to upper body exercise for strength and size. I also really like to rep out on the one-arm dumbbell row.
Q: What advice would you give them in order to change their situation?
A: Do enough research to figure out what will be most effectively suited to what you want to accomplish. Once you’ve decided, don’t overthink it. Paralysis by analysis can undermine actual progress if you let it. I’d advise absolute beginners to seek out a qualified coach. By “qualified”, I don’t necessarily mean certified. I mean someone with a proven track record of delivering quality results.
Q: What are your future plans regarding anything relevant to training/nutrition?
A: I plan to pursue other certification courses for both training and nutrition, and I may set out to earn a degree in Nutrition, as well.
Q: Is there anything else you want people to know regarding your transformation?
A: Sure. I’ve been told by some people that they consider my transformation remarkable, and even that that my progress serves as an inspiration. Well, at the risk of sounding cliché, if I can do it, almost anyone can. There is nothing particularly mind-blowing about what I’ve done. It’s certainly a process of trial-and-error, and mistakes are par for the course, especially in the beginning. But I’ve managed to get more right than wrong, and I tend to hit the mark more consistently than I miss it.
Also, related to what I said about paralysis by analysis, there is no such time as “the perfect time”. If you wait for the stars to align and for all the conditions to be perfect before you take the plunge, you’ll probably be waiting forever. Just do it!
