HOW DID THEY DO IT? JERRY AND CATHIE BYRD

Trucking-JobsOn Friday, October 11, seventeen Prime Inc. drivers completed Class #12 of the Driver Health and Fitness (DHF) 13 Week Basic Program. As a group, the class lost 394.1 lbs. for an average of 23.2 lbs. of weight loss. That’s 1.93 lbs. per person per week.

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Jerry and Cathie Byrd drive teams together and they both completed Class #12. Jerry lost a total of 46.2 lbs. which is 17.2% of his body weight. Those results were good enough to make him the 2nd best DHF Top Performer behind David Nelson, who lost 17.4% of his body weight.

Cathie, for her part, lost 28.4 lbs. and 9.1% of her body weight.

As a team, Jerry and Cathie lost 74.6 lbs. and 12.8% of their combined weight, making them the DHF Top Performing Team of All Time. Let’s look at how they did it.

Here is Jerry’s weight loss graph:

10.18

As you can see, Jerry started at 268.8 lbs. on July 11, 2013 and consistently loss weight throughout the 13 week program.

Here is Cathie’s weight loss graph:

10.18B

Cathie started the program at 312.6 and she, too, consistently lost weight throughout the program. How did they do it?

Here are Cathie’s Four Weeks averages:

                                            1st Four Weeks     2nd Four Weeks     3rd Four Weeks

Avg. Calories Burned:              3506                             3476                             3590

Avg. Calories Consumed:        1605                             1617                              1577

Avg. Calorie deficit:                  1901                             1859                               2013

Avg. meals logged/day:           5.9                                 5.9                                5.8

Avg. carbs per day:                  153g                             125g                                101g

Avg. daily activity:                   49 minutes                  56 minutes                       68 minutes

Avg. vigorous activity/day:  0 minute                      0 minute                                  0 minute

While Cathie’s average daily calories burned and calories consumed did not change very much over the 13 weeks, what did change was that each week, Cathie increased the amount of physical activity she did. That means that each week her metabolism had to work a little more, a little harder. In addition, each week Cathie gave herself fewer carbs which caused her body to have to burn more and more fat to give her energy. The combination of the two caused her metabolism to work longer and harder each and every week. To keep that metabolism going throughout the day, Cathie ate frequently – almost a perfect 6 meals a day, or every three hours. Notice that Cathie did not register any vigorous activity. In her case, it didn’t matter. Just getting out and doing moderate activity and getting her nutrition right was very effective.

Here are Jerry’s Four Week averages:

                                            1st Four Weeks     2nd Four Weeks     3rd Four Weeks

Avg. Calories Burned:              3309                                3409                          3379

Avg. Calories Consumed:        2050                               1726                           1728

Avg. Calorie deficit                    1259                                1683                           1651

Avg. meals logged/day:            5.8                                   5.9                             5.7

Avg. carbs per day:                     208g                               150g                          124g

Avg. daily activity:                      84 minutes                             113 minutes                     114 minutes

Avg. vigorous activity/day      2 minute                                  10 minute                        19 minute

Jerry burned about the same amount of calories throughout the program, but he did significantly reduce his calorie consumption in the middle four weeks. This caused his average daily calorie deficit to increase from 1259 calories in the first four weeks to 1683 calories in the second four weeks.  So Jerry was burning a lot more calories compared to the calories he was consuming. This gave Jerry’s metabolism an added “boost”. Meanwhile, like Cathie, Jerry was not skipping meals. He was eating about every three hours. What really worked for Jerry, however, was the consistent increase in both moderate physical and vigorous activity. Specifically, Jerry increased his vigorous activity from 2 minutes in the first four weeks, to 10 minutes in the second four weeks to 19 minutes in the third four weeks. That effort -that workout intensity – caused Jerry’s metabolism to skyrocket each day.

Here’s what a typical day looks like for Jerry from a metabolic standpoint:

Wednesday, October 16, 2013

10.18C

Around 1:11 am, Jerry works out for seven minutes and manages to get 3 minutes of vigorous activity – meaning he spiked his metabolic levels (METS) above 6.0. In fact, he spikes it to 7.9 METS. Then again, around 8:19 am, Jerry works out for 40 minutes and registers 20 minutes of vigorous activity and a high of 9.1 METS. In total, Jerry exercised for 47 minutes and half of that -23 minutes – was vigorous activity. If you take away Jerry’s workouts, his METS generally fluctuate between 1.0 and 3.9. And that is true for most drivers – if you don’t get out of the truck to work out, and all you are doing is walking (see Fitness Friday Blog The Metabolic Effect of Walking) then you are not effectively “spiking” your metabolism to reset it to a higher level. Remember, it only takes four minutes of vigorous activity each day for 91 days to effectively reset your metabolism. Because Jerry improved from 2 minutes to 10 minutes to 19 minutes of vigorous activity, each week Jerry reset his metabolism and caused an incredible amount of fat burning. And that is how Jerry was able to lose 17.2% of his body weight in just 13 weeks!

To enroll on Prime’s DHF 13 Week Basic Program, got to www.driverhealthandfitness.com and click “Get Started”.

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