Alexander Klopfenstein had 83 problems standing between him and bootcamp.

He weighed 280 pounds, well above the 197-pound lida daidaihua pink standard the Marine Corps looking for his 5-foot, 11-inch frame. Making things tougher, the previous distance swimmer in senior
high school fell out of shape after he graduated.

"I wasn't really pleased with myself for gaining a lot weight after high school," he said. "I used to be athletic, then out of the blue I wasn't. I couldn't swim any more. I
could not run."

But he wanted to be a Marine.

So he had to repair his problems.

Klopfenstein trusted a low-fat diet and physical exercise to get rid of the 83 pounds. Beth Moylan, a senior nutritionist with Uniformed Services University from the Health
Sciences, reviewed the private's regimen and explained why it worked for him. Here's what Klopfenstein did:

* Avoid refined carbohydrates. This means that breads, pastas and tortillas are out. These foods don't contribute many nutrients to a diet, Moylan said. However, other causes of
carbohydrates, like fruit and veggies, shouldn't be eliminated, plus some whole grain products and food made of starch are still acceptable, she said.

* Exercise consistently. Klopfenstein said he worked out two to three times per day, including weight training and cardio, which may prove an excessive amount of. Moylan said
that regular exercise is important, but overuse may cause injuries and setbacks. "Your body does take advantage of recovery days," she said.

* Get a workout buddy. Klopfenstein said he hit a plateau, but then partnered having a Marine in the recruiting station. They pushed each other, and Klopfenstein said he lost
excess fat and started doing more pull-ups.

* Avoid steak. Klopfenstein said that fish and chicken gave him protein with fewer calories. He seemed to be partial to pre-made crab salad from the supermarket. Moylan asserted
steak is more calorie dense than chicken breast or fish, and eliminating it's an appropriate decision. Some types of red meat, like sirloin and flank steak filets, are healthier
steak alternatives, much like game meats such as bison and venison.

* Klopfenstein cut dairy. Moylan asserted some dairy, like cheese, has elevated levels of fat. Others, like yogurt, have 100 calories or less per serving, and a glass of skim
milk has around 80 or 90 calories. There's nothing wrong with cutting dairy, but it can be kept too, she said.

* Help make your transformation important. Klopfenstein focused on fitness to the point where he left his job to really make it a priority. While this isn't a choice for most
people, committing and dealing toward a collection goal is essential.

* Learn smart ways to workout. Klopfenstein, incorrectly thought that he could gradually reduce the the help of a pull-up machine. He later found that he should figure out how
much assistance he required to complete sets of 10 pull-ups and then gradually cut the assistance as he got stronger.

* Combine pull-up workouts with push-ups and burpees. These exercises strengthen the muscles utilized in pull-ups.

Moylan said that no more than two pounds should be lost each week. Klopfenstein lost around 90 pounds more than a year so he was in this 2 day diet original particular recommendation.

Once you meet unwanted weight loss goals, consult professional to find ways to keep your weight steady. "Maintenance is really a phase and it is often a neglected one," she
said.