Courtesy of Javier Hernandez
Simple changes can have a profound effect on your health. After hitting a low point following a bad breakup, Javier Hernandez felt determined to turn things around. Here, he explains his turning point and the significant changes he made to his diet and exercise plan to get in the best shape of his life.
Javier Hernández had always hated being annoying, but the breakup of a relationship inspired him to make a change. “It was pretty bad. She cheated on me, which left me in a state of depression,” he says. “She hated what she saw in the mirror. She hated my life and knew it was broken. I figured if she wanted to be better, she had to work on myself inside and out.”
Like many people starting a weight-loss journey, Hernandez wasn’t quite sure where to start. Money was also tight, so he knew he would have to be resourceful.
“I barely made enough to cover my bills. I pretended to live in nearby apartment complexes that had gyms and used their equipment,” he says. “Once I was able to afford it, I joined LA Fitness, and that was so much better as I was able to push myself harder and lift more weight.”
Courtesy of Javier Hernandez
Hernandez then focused on his diet, eliminating unhealthy and more expensive foods in favor of whole-grain foods that helped him reach his training goals while saving money each month.
“I used common sense. Fried foods had to go,” he says. “If I wanted to gain muscle, I had to increase my protein intake and select more whole foods and definitely stay away from fast foods.” He also got creative with his use of protein powders, which helped him deal with cravings for sweeter foods.
Set a list of clear goals he wanted to accomplish also helped him stay motivated. He created a strict 7-day routine that he followed throughout the week. “When it came to my workouts, I knew I didn’t want to be skinny. I wanted to be strong and have a body, so lifting weights was very important.”
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I looked at the routines in the magazines, ahem, like men’s health—to better understand what a beginner training plan looked like. “Chest and triceps on Monday, back and biceps on Tuesday, legs on Wednesday, arms on Thursday, shoulders on Friday. On Saturday it was two hours of cardio with abdominal exercises. On Sunday it was legs again and I repeat,” he says.
This structured gym routine combined with a strict diet of whole foods and high-protein meals it helped him lose an average of 12 pounds a month. “I saw the most dramatic change in my upper body,” he says. “In general, my arms, chest and especially my back.” The transformation was so rapid at first that his doctors expressed a note of caution. Over time, Hernández settled into a more stable and, more importantly, sustainable regime, in order to achieve his goals.
Since then, he has built up so much strength that he now competes in bodybuilding competitions. His weight is right where he wants it to be, just under 200 pounds, but he says his journey isn’t over yet.
Courtesy of Javier Hernandez
“Things in your life won’t always be easy, and some things will never be in your control, but that doesn’t mean you won’t get over them. You can learn a lot if you take the time to learn and read. I’m working on getting bigger from my frame and become a little stronger.
It also has some simple tips for people who are considering starting their own weight loss regimen and may be looking for some extra motivation. “Keep it simple and don’t overcomplicate the journey,” she says. “Get a journal. Write everything down: what you eat, how you feel. Make adjustments if things aren’t going the way you want them to go. It’s not about perfection, it’s about progression.”
This interview has been condensed and edited for clarity.
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