One of my transformations from 2009. I have terrible genetics but good work ethic, easy to become overweight.

Sorry about the bad quality of these 2 pictures. They are actual paper pictures that are in my shop near the registers to encourage our customers that if this can be doneby me, they can also do it. By the way I am orange on the second picture because of Protan spray tan, it was for a bodybuilding competition at that time, I did not turn orange from a disease and I dont wear red speedo's around the house lol.
I did this transformation in under a year, unfortunately I had been here before a couple of times. I have all the knowledge in the world on how to get in shape, but when my stress levels get high because of work and I start backing off from the gym and start eating things I should not be eating for comfort food. I start getting like the picture on the left. Unfortunately I have been on my way there for the past few years. Even though I still keep a pretty good diet and go to the gym 3-4 times per week, for me it is just not enough to be in shape at this stage in my life. It takes a lot more than that for my age now and my genetics. This is what a lot of people need to understand. Sometimes you are not seeing the results because for your body and genetics, it just takes more.

It is very important to make progressive improvements both in the diet and in your training.
Many people make the mistake of going from one extreme to another and that is a sure way to fail every single time. If you have never trained in your life and have had a terrible diet and sedentary life, do not go and try to do everything at once please. Start by walking 20 minutes per day the first week, then quit drinking soda, then stop eating fried foods, little progressive changes every week, small victories. Your body will begin changing as you add new variables of better food choices and more rigorous work load. If you do it all at once you will lose a ton of weight in one month then hit a stall that unless you up the ante with more work or less food you wont break it. The body eventually adapts to every circumstance you put it in. When you reach adaptation you must increase training intensity or reduce calories. One thing at a time always progressing to get to where you want then maintain that regiment to stay there.

I guess if you take anything from this post, what I want you to understand is that you can not stay in place with diet and exercise and expect to progress. You will stay the same. If you want to progress you must make small progression every week and you will move forward. I have been doing this for more years than I can remember and I struggle a lot because of carelessness on my part which is a little embarrassing because I know better and know what I must do. Just Remember every week do a little more and or eat a little better. Progression is the name of the game, if you are happy and at your goal, keep it the same to maintain. Hope this helps you guys out and gives you a little insight. Here is a couple of more pictures a bit more clear of me from fat to in shape from that year.

This one is one we used for promoting our health food store.