Editor 's note : Rich Roll , one of Men 's Fitness magazine 's `` 25 Fittest Guys in the World '' in 2009 , was the first athlete to compete in the Ultraman World Championships on an entirely plant-based diet . He 's sharing insights today as part of Dr. Sanjay Gupta 's `` Four Months to Fitness '' effort . Before : At 40 years old , Rich Roll called himself `` fat , unhappy and fed up . '' ( CNN ) -- I can still remember it , vivid as yesterday . It was the eve of my 40th birthday , and I walked upstairs to take a shower . And I was winded . I mean very winded . As I was trying to catch my breath , I took off my shirt , looked in the mirror and tried to convince myself that I was still that fit guy I had always thought I was . Somehow , I had been able to skate by on this delusion for all too many years . But the denial had finally caught up to me . I saw my true reflection , and I could n't lie to myself anymore . I was in the worst shape of my life . I was fat , unhappy and fed up . It 's the typical story . First it 's the career . Then comes marriage , followed by kids . Your time is no longer your own , and you resign yourself to `` maturity , '' `` filling out '' or whatever euphemism for middle age that soothes that idea that you are simply overweight , unfit and unhealthy . I 'm here to say that it does n't have to be that way . I do n't care how busy you are . I do n't care how old you are , how many kids you have or how little time you think you have . The power rests within yourself to enact any change in your life you desire . And I can say this because I have seen it happen in myself and countless others . After that fateful day of clarity , I made a decision to change my life . Not a vague , wishy-washy notion that I should `` get in shape , '' maybe `` eat better '' or possibly `` go on a diet , '' but rather a specific long-term plan to enhance my wellness in a way that would not only stick , but fit within the parameters of my busy life as a full-time lawyer , husband and father of four small children . In my case , it began with a well-researched and supervised seven-day fruit and vegetable juice cleanse ( during which time I weaned myself off caffeine ) , followed by an entirely plant-based nutrition program -- an animal-product-free regimen I have adhered to ever since . The immediate result was a rather surprising and unexpected increase in my energy levels , leading to a very gradual return to exercise , building up slowly over an extended period of time . The results were hardly overnight . But two years later , I had lost well over 30 pounds . And not only did I keep the weight off , I was the most fit I had ever been in my life . At 42 years old , I competed in the Ultraman World Championships , a grueling three-day uber-endurance triathlon circumnavigating the Big Island of Hawaii that involves 6.2 miles of swimming , 260 miles of cycling and culminates with a 52.4-mile double marathon run . I placed 11th overall and was the third-fastest American . To top it off , Men 's Fitness magazine recently named me one of the `` 25 Fittest Guys in the World . '' ( Not that I actually believe I deserve such an honor ! ) Quite an extreme contrast from that day I looked in the mirror . I 'm not advocating that everyone should test himself or herself so severely . But my point is that change starts with a decision followed by baby steps along a new , consistent trajectory that , over time , can lead to dramatic results . I 'm nothing special . I 'm not a professional athlete . I 'm just a normal family guy . But if I could experience such a vast transformation in my own life , I know with certainty that everybody has within himself the power to enact his own well-balanced transformation . Change is never easy . And despite what you may see advertised , I 'm sorry to say there is no secret diet , mystery pill or overnight miracle that will do it for you . But there is a solution . Here are some helpful tools I employed along the way that can help you get started : . Set a goal : Vague , nonspecific notions of `` getting fit , '' `` going to the gym , '' or `` eating better '' are all fine , but they are not true `` goals '' and all too typically devolve , paving the way for relapse to old habits . Instead , establish something very concrete you would like to achieve on a future date . The more specific , the better . Then create a solid plan with reasonable interim `` steppingstone '' milestones along the way to achieving the larger goal . Chart your progress , as meeting interim milestones will boost your confidence and invest you more deeply in the ultimate goal . Create community and accountability : If you go public with your quest , then you are on the hook . A good support network is a key to success . But beware of the negative dream crushers . Be selective , surrounding yourself with people who encourage your success . Do what you love : When it comes to exercise , it should n't be too painful . Ideally , it should be fun . If you absolutely hate running , find something else you enjoy . Otherwise , you set yourself up to fail . And do n't be too rigid -- mix it up with a variety of activities you like to keep it interesting and fresh . Do n't diet : Instead , get honest about your habits and embark on implementing healthy , lasting changes in your nutrition . I feel quite strongly that a nutrition program built entirely around plant-based foods and completely devoid of animal products is optimal . Conventional wisdom would say that an athlete can not perform on plants alone . But I am living proof that this is false , and I have ample research to support this position . Personally , I can not overemphasize the difference this has made in my own life , a secret weapon for enhanced athletic performance and overall long-term wellness . ( In the last two years , I have not gotten sick or even suffered a cold . ) I realize , of course , that not everyone is ready to go 100 percent vegan , but a program built on a strong foundation of fresh organic vegetables , fruits and grains should be the focus . Do n't skip meals , but reduce your portions slightly . Read the labels and educate yourself . Avoid saturated fats , processed foods and soft drinks , all of which are entirely devoid of nutritional value . Eating whole fresh foods high in nutritional content will also stave off those unhealthy urges to binge . One day at a time : Large goals can seem insurmountable . The idea that you can never eat a cupcake or sleep in again is daunting at best . Instead , just focus on what is happening today , even if it 's hour to hour , and do n't worry about tomorrow . `` Today , I 'm not going to eat that cupcake . Maybe I 'll eat it tomorrow , just not today . '' And if you miss a beat , do n't flog yourself ; it only leads to discouragement and quitting altogether . The important thing is to make sure you get right back on it the next day -- do n't let another day go by . Prioritize : Take an honest look at your average week , identify your inefficient uses of time and eliminate the things that do n't serve your goals . No matter how busy you are , if you are truly honest about this inquiry , I guarantee you can make some cuts and carve out some time . Remember : Nothing changes if nothing changes . Be consistent : It 's not about how much you do in a given workout or how hard it is . Ten minutes of core exercises four to five times per week is far better than one long run a week . Establishing a consistent rhythm of repetition is key , and another reason that your choice of exercise should be something you truly enjoy . Let 's join together to shift the world 's perspective on long-term health and wellness . No matter how old , overweight or out of shape you are , you have the power to make a decision , set a goal and create a plan . Positive change is always within your grasp , and today still remains the first day of the rest of your life . Make it count ! The opinions expressed in this article are solely those of Rich Roll .
Rich Roll : Approaching Two years later , `` I was in the worst shape of my life '' 40 , he was the most fit he 'd ever been . Two years later , CNN of the `` 25 Fittest Guys in the World '' To become fit , set a specific goal , be consistent and take it This year at a time , he says .