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Alan Mullen and his trainer from Rahan Fitness. Alan Mullen

'After training and a strict diet this week, I am three pounds off the two stone mark'

Alan Mullen was a leader last year, but he hasn’t given up. He’ll be keeping us up to date on how he’s getting on over the coming weeks.

SO, I’M BACK again with another week done and dusted in 2016 and I am very happy to say that in the space of three weeks of consistent hard training and strict diet I am three pounds off two stone, which I am absolutely over the moon with.

It obviously didn’t just happen by lying about. It was pain and torture, but as I said last week I look at myself in the mirror and say to myself I’m not going back to where I was.

I had a lot of people writing to me last week following my first article. Some of the questions were how do you do what you do? How can you be so determined to do it?

The answer to that is that I know I’m not a machine, I’m human like everyone else and yes, I have had them slump weeks where you just want to pig out and do nothing, but you have to get your frame of mind right for weight loss and be determined, because it does pay off.

Setting short term goals 

I never believe in setting long term goals for myself and this might help some of you guys. I think the best way to do weight loss is daily goals that can be achieved as in I’m going to walk that extra five minutes today or I’m going to drink three litres of water today or maybe I’m going to cut down to one spoonful of sugar in my tea or coffee.

12308591_1495351997435600_749559178948996372_n Alan Mullen and his trainer from Rahan Fitness. Alan Mullen Alan Mullen

This helped me a long way to where I am today and when you get used to it, set your weekly goal by saying to yourself: ‘I’m going to lose two pounds this week and on Saturday go for a 5k walk.’

This would be my main tip as it has worked for me.

1664_953203954746594_7904928483602051267_n (1) Alan Mullen Alan Mullen


This week, a child got in contact with me over their weight issues. He told me about how he is overweight for his age and how he is getting badly bullied due to his size.

I am totally against bullying and for kids to be bullied over their weight is heart breaking to see. I went through the same thing when I was in school.

My advice to this kid is to keep your head held high and believe that no one can judge you, only yourself. When the time is right, you will want to make the decision for yourself and no one else. Never let anyone walk all over you. That was the one regret I had and if I could turn back time I would have stood my ground.

As anyone who knows me will tell you, I speak my mind. I speak with my heart on my sleeve and I believe it’s the best way to be.

When you step onto that scales each week, don’t be afraid to say to someone, ‘I’ve lost two pounds’ or ‘I put on a pound’, because you have to believe that next week it’s going to be better. Some people say self-praise is no praise, which I don’t believe.

'After training and a strict diet this week, I am three pounds off the two stone mark'
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  • Meals this week

  • Meals this week

  • Meals this week

  • Meals this week

You have to believe in yourself before you will believe in anything else and that’s when you start to reach your goals.

Music is a passion of mine and I love being out playing with my band, Super Bass, but everyone has that one thing that makes them happy, but may have given it up because of their weight or their mental health. I think that if it made you happy before it will make you happy again, go back to that hobby and enjoy life.


My motivation for you this week is anything you believe you can do, you will do. Anything you believe you can’t do, you won’t do and you will fail miserably.

Always believe in yourself and tell yourself I am the best and look what I have achieved because that’s what drives me on.

Anyone with any questions or wants to follow my plan and see my progress can check me out on Facebook at Alan Mullen OT Leader 2015 and until next week enjoy your health.

Alan Murph Mullen was a leader on last year’s Operation Transformation. will  be keeping us up to date on his progress as he follows this year’s Operation Transformation. He’ll be writing about his fitness, his meals and his motivations. Keep up on Operation Transformation on their website here and catch up with the videos on YouTube here. You can also stay up to date on Facebook. Tune in to the programme every  Wednesday and Thursday nights at 8.30pm on RTÉ ONE. Catch up on episodes on the RTÉ Player

Read: ‘I weighed a colossal 27 stone aged 21. I was one of the fattest people ever on RTE’s Operation Transformation’>

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