Are you happy the way you look and feel?
Are you looking for a fitness plan, a body transformation plan that works? Well then, you are in the right place.
Have you ever felt disappointed with how you look, to yourself or your family? To the point that you do not even want to look in the mirror? Even to see yourself in that suit or dress you looked great in 10 years ago, but can no longer fit into.
Don't you wish you could find a simple, easy body transformation plan? To look like the person that you want to be? Do you want to inspire yourself, your kids, your grandkids, but don't have all day to work out and you hate ‘diets' and counting calories?
Do you want to rebuild your health and muscle, and change your body and life, even if you're over 50?
Introduction to a simple and easy fitness plan
Hi, my name is Rich and thank you for visiting my site. I built this site initially to help me track my weight loss journey. This is why I never thought much about using the made-up name Hashi Mashi. For many decades, my attempts to lose weight were exercises in futility. But, in 2012, that all changed, and my goal is to share with and help you reach an ideal weight for your height as well.
Obesity and its related conditions are an epidemic and I was just another guy in the crowd of 75% of the US population who are overweight or obese. After many years, I finally found a system that worked and was easy enough that even I could do it.
This site, hashimashi.com, is my gift to you. Because you will succeed too if you follow the simple fitness system I list at the end of every single post on this site. I call this system the Fit Apprentice™ because it is a fitness plan for beginners to rebuilding your health and muscle. And to help you look and feel better than you ever thought possible. Seven years ago, when I was 55, my next-door neighbor mocked me and gave me the inglorious title of ‘Fat Bastard'.
For too many years he had heard me say how I wanted to lose weight and get into better shape. Yet, I was still obese. And he made sure to let me know that my attempts to hide my triple muffin top were not successful.
“You're such a fat bastard,” he told me daily.
He was right. I was a mess. Having a pregnant belly that no extra-large shirt could hide was the least of my problems.
My doctor also told me that I had high cholesterol near 300, high blood pressure of 140/90 and was on the cusp of type 2 diabetes with an a1c level of 6.0.
He said, “Richard, you must lose weight, now!” It was not the first time that he scolded me, but what do I do? He had no answer other than go on a diet, which I already did many times.
Just walking up one block to my building left me out of breath.
I was disgusted with myself. I made a decision to finally make an end to that way of life.
After six months, I happily lost the title of fat bastard. I was 75 pounds lighter and felt better than ever. You could almost say that I discovered the minimum effective dose to look and feel better.
Some might call it a lazy way to get fit. Faster than you think possible.
My goal is not to give you scientific lectures on how to burn fat and build muscle. You can find such information all over the web written by doctors and scientists. Instead, I aim to give you the simplest lifestyle habits, recipes, and modifications that can help you look and feel better fast.
The Fit Apprentice™ is perfect for anyone who wants to look and feel better, no matter what your age. I am still a work in progress and beginner in fitness, but, I can save you a lot of time in the process of your body transformation.
The Fit Apprentice™ System
- Use the Hashi Mashi Diet plan to lose 20 pounds in 3 months
- Get Good Sleep
- Drink Enough Water
- Take a Complete Rest at least One Day a Week
- Do Deadlifts
- Do Squats
- Do Pushups and/or Bench Press
- Start Moving Every Day – Walk and/or run/do the elliptical/swim/jump rope for at least 30 minutes a day
- Think Good Thoughts
- Speak the Words that You Want Your Life to Resemble
Change Your Food, Change Your Life
One evening I was in a New York City deli, where I spent much of my time with my friends, Ben, Jerry, and Tahoe. They are better known as vanilla heath bar crunch and white chocolate macadamia cookies. I was so obese that I could not see my feet looking down, and could barely bend down to tie my laces. But, I still wanted that blueberry muffin at midnight.
The pain of my uncomfortable physical size weighed heavily on me. I did not know what to do to help myself. I had tried so many diets and was still confused. I knew I needed to change my life, but I did not know how.
That night, on June 21, 2012, I decided that I was going to really focus on vegetables. Why vegetables?
Because I never heard of any of the diet doctors debate about vegetables. All the diet doctors argue about dairy or no dairy, meat or no meat, grains or not, even about beans or no beans, and fruit, but I never heard a diet doctor say vegetables are bad. So, I decided to focus on vegetables.
But, I still had no clue what to eat.
My diet revolved around pasta, bread, chips, pretzels, meat, chicken, cheese, peanut chews, m&m's, potato chips and chocolate chip cookies. Nevertheless, I decided that the next morning I will have vegetables with my eggs instead of the bagel.
What is the Hashi Mashi diet?
I asked the chef to change the menu. Instead of the usual bagel, egg, and cheese, with a slice of tomato and onion, plus orange juice, I requested something different. No surprise that he did not like that at all. I asked for a whole egg, 3 egg whites, to hold the bagel and cheese, and add all the vegetables he had, plus avocado, hummus, olives, and capers. He threw spinach, tomato, pepper, onion, garlic, mushrooms on the grill with the eggs.
The chef asked, “what am I going to call this mess?” I asked him what he called it in Arabic. He said something that sounded to me like ‘Hosh'. So, I said let's call it Hashi Mashi, which sounded like mishmash to me, a word derived from Yiddish which means a mess, a jumble of confusion. And I was certainly a confusing mixture of ideas when it came to diet.
That Hashi Mashi breakfast was my first real food meal based on as many vegetables as I could think of.
Six months after focusing on one ‘Hashi Mashi' style meal at a time, with vegetables and real food as the foundation, I was 75 pounds lighter. I was as shocked as my next-door neighbor whose jaw dropped when he saw me.
After adding strength training like deadlifts, squats, pushups and another 5 months, I am more than 100 pounds lighter, to where I am today at 170 pounds, over seven years later. Real food and basic strength training help me go from obese to fit and will do the same for you.
All I did was eat real food, with a focus on vegetables, walking/elliptical, jumping rope, doing pushups, squats & deadlifts. I discovered that vegetables like asparagus, bok choy, broccoli, cauliflower, okra, potato, pepper, spinach, mushrooms, onion, watercress, zucchini, etc, were all great ways to have a satisfying meal.
And leave you feeling good physically and mentally.
Vegetables are not just window dressing for steak, burgers, chicken or fish. You can actually have a meal with mostly vegetables and leave the table satisfied. Focusing on vegetables, raw and cooked, helped me get fitter than I ever thought possible after the age of 50.
As you might imagine, I eventually got the nickname Hashi Mashi and a mention in the NY Times as a weight loss blogger, because of my dramatic weight loss and creation of the most famous breakfast item on the Tudor City Cafe Menu ( at least I think so ).
I named this site hashimashi.com as a tribute to the incredible magical powers of real food and exercise to change your body and life. Because even if you are obese and in chaos, never give up.
What other benefits will you enjoy from this fitness plan?
Body transformation is about building muscle, gaining strength, improving your cardio fitness and flexibility. You will discover additional benefits of transforming your body from a blob of jello to a leaner, fitter and stronger machine. Besides weight loss, check out these great benefits:
- Lower your high cholesterol without statins
- Normalize your high blood pressure without medications
- Prevent type 2 diabetes and avoid the use of metformin medications
- Eliminate or reduce the usage of antidepressants
- Breathe easier when going up hills, biking or just plain old walking
- Fit in your favorite suit, jeans or dress
- Look and Feel a million times better to yourself, family and friends
- Become more active
- Vacations will be more enjoyable, including going to the beach
- Get leaner and stronger
- Your family and friends will feel more secure and happy seeing the healthy version of you
- Earn more money
Yep, you can even earn more money. Studies say that thinner people make more money. There is a financial price to pay for obesity.
Various studies have shown that overweight people are seen as less conscientious, less agreeable, less emotionally stable, less productive, lazy, lacking in self-discipline, and even dishonest, sloppy, ugly, socially unattractive, and sexually unskilled; the list goes on and on.
The stereotypes run so deep that even obese people hold these same discriminatory beliefs about other obese people. Therefore, it may come as no surprise that research has provided strong evidence that obese people are paid less than their slimmer counterparts.((https://www.forbes.com/sites/freekvermeulen/2011/03/22/the-price-of-obesity-how-your-salary-depends-on-your-weight/#75430b4f3d9a))
Are You Obese?
Let's figure out if you are underweight, at a healthy weight, overweight, obese or extremely obese, courtesy of https://bmicalculator.mes.fm/bmi-chart.
■ Normal weight or underweight (BMI over 18.5 and under 24.9)
■ Overweight (BMI of 25 to 29.9)
■ Obesity (BMI of 30+)
■ Extreme obesity (BMI of 40+)
Or, you can easily calculate your BMI here and remember to write down your result. If your body mass index is over 25, then you have some work to do. If your bmi is 30 or over, then you better get started immediately. The truth is, that in both cases, start now, so you can prevent problems in the future.
Overweight and obesity are clear risk factors for many chronic illnesses. As a former overweight and obese man, I know the frustration of losing weight. I can relate to the sense of hopelessness, especially when you are over 50.
The good news is that you can reboot your fitness and get fitter than you dreamed possible.
No matter what your age, do not give up, it is never too late.
So What's In It For You?
I want to help men and women defeat obesity and help depression, two of the most devastating worldwide plagues. If you are obese, do not despair. It is not your fault, and fortunately, since I was in the exact same place as you, I can save you a lot of time.
And if you are struggling with depression or treatment-resistant depression, read about a new approach here.
After many years of commercial diets, trial and error, I discovered a nutrition and exercise system I wish I had years ago. Miraculously, my body responded and I lost 75 pounds in 6 months, getting leaner and stronger than I thought possible.
I'm not special or unique. Your body will respond the same if you just get out of the way and let it.
Next, read how to lose 20 pounds in 3 months using 5 simple steps. Whether you have to lose 20, 50, 75 or 100 pounds, the process is the same. Discover these 5 simple steps that can transform you from obese to fit faster than you thought possible.
If you appreciate this article, please subscribe to my blog here. Please enter your email, and you will receive a free body transformation guide. This guide is a template of the same fitness plan I followed to lose 100 pounds in 15 months.
Read the body transformation guide, and any other recommended articles and take action. You will not fail!
Please leave your questions/comments/corrections in the comment section below or contact me here. Share your victories, struggles, experiences, and success.
Rich is an Integrative Nutrition Health Coach and the author of Crossing the Bridge: Diet + Training to Rebuild Your Body & Life. At the age of 55, he lost 100 pounds over a 15 month period. Go here to read his story and see how he did it. Get your free body transformation guide here. Feel free to send Rich a message here.