The Simple Workout That Helped This Guy Drop 70 Pounds and Improve His Mental Health

Matt Zacky, 57, is a Los Angeles-based project manager who had extra weight before Covid and ended up with even more. He found himself at 240 pounds in 2021 and in October 2022, decided he needed some changes. Movement not only made his body feel better, he found it helped his mind, too. Here, in his own words, is how he changed both:

WEIGHT HAS ALWAYS been an issue for me and my whole family. As a youngster, I was pretty overweight and was bullied. I had a brother who was also relentless. Those experiences led to dysmorphia. Even today I have to look at photos to see changes. In the mirror, I see the old me.

I put on weight leading up to Covid, and then put on even more throughout it. When I went to the doctor in January of 2021, I weighed in at 240 pounds. To be quite honest, I was disgusted with myself. But it would still take a while to get started making changes.

I was also dealing with some mental health issues. I felt like dropping weight would be a losing battle and isolated myself socially as I was embarrassed about my weight.

In October of 2022, as I was dealing with getting my mental health under control, I realized that I wasn’t going to live like this anymore. At least not without a fight.

I started slowly on my treadmill in the garage and then eventually worked my way over to Gold’s Gym SoCal in Northridge. Once there, I continued doing just cardio. I didn’t have the confidence to get out to the resistance areas yet.

As my weight started to decrease around October 2022, I was feeling better physically and I realized that the more I did, the better I felt mentally as well.

From there, I started a semi-private training program my gym offered called the Thrive. I continued that for three or four months with my trainer, Jasmine, and my confidence, physical and mental health continued to build. That’s when I started to move into the weight lifting and turf areas at the gym.

I focused on the sled, farmer’s carry and pull-ups. As all that started to get me into shape, I started using the weight machines and eventually the free weights. I also continued cardio the whole time, and I discovered I love doing cardio.

My current training schedule, from Monday to Friday, starts at 3 AM with 1- to 2-mile walk with my dog. I’m usually at the gym by 5 AM, kicking off my routine with some stairs and ramps in the parking structure. My workout goes from 5 AM to around 6:30 AM. I end with cardio, usually doing intervals on the treadmill for around 15 to 30 minutes (depending on how much time I have) Then, I return home and do another mile-long walk with the dog before heading to work.

After work, I get in some more steps with another one to two-mile walk or hike with my dog during the summer, before heading home to prepare food for dinner and food for the next day.

I’d like to be prepared to run a five or 10k with my daughter whenever she’d like to do that. I may also do a mud run for the fun of it this summer. I love training and I look forward to the next day before the current day ends.

Prior to my training, my diet consisted of anything quick and hearty. I didn’t really pay attention to nutrition and ate out most of the time. I didn’t keep track of what I was consuming and would eat right up until bedtime.

These days, I eat a modified Keto/high-protein diet. Low carb, high protein and moderate fat. I don’t vary my food choices that much. I rely on chicken and turkey breast for the most part.

I also eat sliced, roasted, barbecued and meat patties, along with lean beef, and eggs. I’m introducing more fish into my diet as well. I also eat a lot of avocados, broccoli, spinach, riced cauliflower and Brussels sprouts. I supplement with protein drinks mixed with either peanut butter or sunflower butter as well.

I primarily eat food I prepare, but I’ve also become an expert on what to order when I do eat out so I never venture too far from my consistent diet plan. I’m now at 170 pounds.

These 4 strategies have made my transformation journey a success:

TIP 1

Have a strong support system

It helps to have a great daughter, great friends and an ex-wife (who is one of my best friends) supporting and encouraging me daily. They remind me why I started this journey to begin with. As much as I have turned my life around for me, it’s just as much for them.

They have been by my side the whole time. Helping with things such as food prep, watching my dog, and just about any obstacle that could prevent or slow down my progress. I realize not everyone has a support system, especially one as strong as this, so I hope to be able to pay it forward.

TIP 2

Let movement help improve mental health

My ultimate goal is to be able to not just tell but show people who are dealing with mental health issues that through diet and exercise, they can exponentially increase their overall feeling of well-being. While I started my journey at home, having Gold’s Gym SoCal as my space to work out keeps me motivated.

Along with the standard mental health protocols, the addition of exercise was like pouring rocket fuel onto a fire. The increase in the feeling of well-being was almost immediate. I now know that along with the traditional modalities, nutrition and exercise are an accelerant.

TIP 3

Make some “gym” friends

It is also smart to develop some “gym” friends—people that you become acquainted with and look forward to seeing at your usual gym time. This will help keep you on track. It gives a feeling of accountability as well as a feeling that you’re part of something bigger than yourself.

I now feel almost evangelical about working out. I have become ‘that guy’. My life felt like it was on a downward spiral with an overwhelming feeling of defeat. I was somehow able to muster up enough motivation to get out and start something manageable.

My advice to anyone who is contemplating a lifestyle change is to start with achievable goals and consistently move the bar. It starts small but once it gets going it becomes something you look forward to every day. Discipline is the key.

TIP 4

Stand firm

Not everyone will understand your journey and may try and sway you to do things that don’t move you toward your goal. Stay disciplined and motivated – we all can do things we didn’t know were possible.

Some of my friends think I’m a nut about fitness. They don’t get it. If that happens, you’re on the right track!