'Small changes can have a big impact': Cork man says regime helped him lose 37kg

Unwanted weight gain was an unfortunate side-effect of the covid-19 pandemic for many, particularly those of us who spent months on end working from home, moving from bed to desk to couch, and back again.

Gyms were closed, sports events and fitness classes were cancelled, and out-of-home dining options were limited to takeaways.

It’s not surprising, therefore, that many people came out of lockdown determined to make a lifestyle change.

One such person was Glanmire man Peter Bracken, whose covid weight gain was a wake-up call to embrace a healthier lifestyle and shift the excess pounds that he’d carried for most of his life.

“I was probably overweight going into covid,” says 46-year-old Peter. “And then I put on a lot more weight during the lockdowns.

“I actually ended up with terrible back pain, and doing anything was painful, so that was really the impetus for doing something.”

It was Peter’s wife, Síle, who suggested he join a 12-day programme with Ketogym Glanmire in summer, 2023.

The programme - which offers 1:1 personal training sessions, body fat analysis, meal planning, and weekly weigh-ins - caters to all ages and fitness levels and is tailor-made for each individual and their goals.

For software developer Peter, whose goal was to lose weight, the emphasis was put on healthy eating and resistance training to increase muscular strength.

He did not, however, initially enter the programme with a long-term transformation in mind.

“I honestly signed up to do 12 days and leave it at that,” Peter reflects. “And then I just kept going. I found that I enjoyed it. I did the training and I enjoyed losing weight.”

Peter was provided with a straightforward diet plan which included meal options for breakfast, lunch, dinner, and even snacks.

He was pleasantly surprised to find that the food was actually tasty - far from the bland, sad offerings of old-school diet books - with nutritious, balanced meals involving plenty of protein.

He cut back on carbohydrates a bit, and, unsurprisingly, said goodbye to takeaways.

Swapping unhealthy snacks for nutritious treats such as rice cakes and Greek yoghurt with berries wasn’t as hard as Peter thought it might be.

“It was all nice food. It was food that I liked... it’s snacks, but snacks with portion control.”

The diet plan was coupled with resistance training at Ketogym three times a week for 20 minutes.

For Peter, this training focused on weightlifting and was split into three different areas of the body - legs one day, then chest and back on another day, and finally arms and shoulders.

Perhaps surprisingly for a weight-loss plan, there was no cardio training involved. This suited Peter, who had previously attempted running but never reaped any benefits from it. Resistance training was a different story.

“You go in, you lift weights for 20 minutes, and honestly, you feel great afterwards.”

Two years later, Peter has kept up the training regime along with the diet plan.

When he joined Ketogym, he weighed in at a 17 stone 2 pounds (109kg). Today, he weighs 11 stone 5 pounds (72kg). That’s an incredible loss of 5 stone 11 pounds (37kg).

His BMI has fallen from 36.4 - a figure indicating obesity - to 24.4, which puts him firmly within a healthy weight range.

Another significant achievement is the drop in Peter’s metabolic age, which measures a body’s functional age compared to its chronological age by examining the rate at which it burns calories to sustain basic bodily functions.

When Peter entered the programme, his metabolic age was 59. It is now just 33, a full 13 years younger than his chronological age.

It was all done through hard work, but ultimately, a fitness plan that he actively enjoys following.

Peter is thankful for the support of his wife and wider family and friends as he continues his weight loss journey.

He particularly credits the positive and encouraging environment of Ketogym for helping him stay on track.

Peter had tried gym routines previously but had never found one that suited his needs or motivated him enough to regularly attend. This experience was different.

“There’s an initial consultation where they go through your background and consider any injuries, things like that,” Peter explains.

“They’re quite careful about the different exercises they give you and pay close attention to your progress as well. They push you, but never too hard.”

Motivated by his ongoing weight loss, Peter continues to embrace his new lifestyle.

As well as training and healthy eating, he has cut out alcohol, which he says he doesn’t miss. He does, however, still allow himself the occasional treat as part of his balanced diet.

“I’m fairly consistent and I think consistency makes the biggest difference,” says Peter.

“I still have junk every now and then because when you’re consistent, it doesn’t really matter.”

With his significant weight loss - a whopping 25% of his body fat - Peter is clearly doing something right.

What advice would he give to anyone wishing to embark on their own weight loss journey?

“People have to find things that work for themselves,” he considers. “You might find you enjoy something like going to the gym more than you thought you would.”

Achieving significant weight loss and adopting a regular fitness routine doesn’t have to involve a radical lifestyle shift.

“Small changes over a long time make a huge impact,” Peter notes.

With his incredible transformation, Peter Bracken is certainly proof of this.

For more information on Ketogym Glanmire’s fitness programmes, visit https://www.ketogym.ie/