How I Lost 100lbs and Created a Wellness Brand That’s Changing Lives
- Bilt Wellness
- Apr 7
- 3 min read
Welcome to the very first edition of the Bilt Community!
To kick things off, I want to share my personal journey—a story I know many of you will relate to. From struggling with weight loss to finding the keys to success and helping thousands of others!
My Struggle to Lose Weight
Ever since I was a kid, I struggled with being overweight. Growing up in an Italian family, food was at the center of everything—pizza nights were a regular occurrence, and you couldn’t skip Sunday pasta night!
Despite being active and playing football from 2nd grade all the way through college, I still carried excess weight. The demands of football workouts couldn’t compete with poor eating habits. The saying “you can’t outwork a bad diet” couldn’t have been truer for me.
By the time I graduated high school, I weighed 310 pounds and wore a size 44 pants. While I wasn’t completely out of shape, I was carrying a lot more fat than I needed. Being called “the big kid” my whole life began to weigh on me and I was ready for change. I decided enough was enough—I had to take control of my health.
The Breakthrough
The game changer for me? Nutrition & Guidance. Once I took the time to really learn how to eat in a way that worked for my body, everything fell into place. I lost over 100 pounds of pure fat, and for the first time, I could see the results of all the hard work I was putting in.
That transformation didn’t just change my body—it changed my mindset and my life. A newfound passion for fitness was born, and ten years later, I found myself competing in physique competitions alongside some of the best athletes in the world.
Through it all, I learned how valuable it is to have guidance, motivation, and a coach to keep you on track. That’s what inspired me to help others—because I know firsthand how difficult this journey can be.
But transformation requires more than just one piece of the puzzle. True, lasting results come when you address all the key areas of wellness: nutrition, exercise, supplementation, and recovery. That’s where most people fall short—and that’s exactly what I set out to solve.
How Bilt Wellness Was Born & How We Can Help You
Bilt Wellness was born from my personal journey—a struggle with weight that taught me the importance of guidance, support, and perseverance. After transforming my own life, I knew I wanted to help others do the same. In 2016, I started Bilt Wellness with one mission: to empower people to achieve their wellness goals and live healthier, happier lives.
Since then, I’ve built an incredible team, many of whom share similar stories of transformation. Together, we’ve helped thousands of people improve their health through better nutrition, rebuilding their bodies, enhancing mobility, and achieving overall happiness.
We know that addressing all of these areas of health can feel overwhelming. But don’t worry—we’re here to help.
Schedule a completely free call with me, Frank Ruggiero,
and we’ll work together to:
Help you set realistic goals.
Build a plan tailored to your needs.
Hold you accountable.
Motivate and support you through challenges.
Whether your goal is weight loss, strength-building, or simply feeling better, we’re here to guide you every step of the way.
Cardio Routine of the Week
To kick off your journey, here’s a simple but effective cardio routine that’s designed to help you burn calories and build consistency.
Uphill Walk
Incline: Set the treadmill incline to level 5.
Hands-Free: Do NOT hold onto any part of the treadmill.
Duration: Perform for a minimum of 15 minutes. 3x this week
Heart Rate Zone: Adjust your speed to keep your heart rate in the fat-burning zone.
Heart Rate Chart
Age Group | Fat-Burning Zone (70% of Max HR) |
20–29 | 140 BPM |
30–39 | 133 BPM |
40–49 | 126 BPM |
50–59 | 119 BPM |
60-69 | 112 BPM |
70+ | 105 BPM |
Use the treadmill’s heart rate monitor or a fitness tracker to stay in your zone. This isn’t just about burning calories—it’s about building consistency and momentum, which are the keys to success.
Let’s crush this routine and take one more step toward your wellness journey!
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