Transforming the Life of a Long-Distance Truck Driver

Carlos Soto, a long-haul truck driver, spends over 10 hours each day on the road, logging between 3,000 to 4,000 miles weekly. This sedentary lifestyle can hinder one’s health. To prioritize his well-being, he sought out ways to exercise and improve his diet, as he shared with Men’s Health.

“In trucking, the routine is essentially eat, sleep, and drive, which often leads to poor health,” Carlos remarked. “Many in my profession suffer from medical issues like knee pain, diabetes, and high blood pressure due to lack of movement and poor dietary choices. It feels like that’s the reality for 90% of us. There are truckers in their 30s and 40s who struggle to walk because they don’t engage in any physical activity.”

Research from the NIH indicates that 50% of truck drivers in the U.S. are obese. Committed to lowering his health risks, Carlos, who weighed 250 pounds at the time, joined the Life Time fitness club to work out during his time off the road. His passion for bodybuilding drove him to focus on building strength and losing weight.

“I’ve significantly reduced my body fat,” he said. “Maintaining muscle was crucial to my fitness journey. My workouts lean more towards heavy weights rather than cardio, leading to increased muscle mass. Since adopting this routine, I’ve not experienced any lower back pain, which is vital as I sit for prolonged periods. I focus on strengthening my quads through machine workouts and exercises like deadlifts and squats.”

After shedding 30 pounds and gaining muscle, Carlos set an ambitious goal: to visit all 150 Life Time fitness locations across North America. He worked hard to incorporate these visits into his travel itinerary. “Finding time can be challenging; often, I’m up around 2 to 4 in the morning,” he noted. “I plan my routes to include 24-hour Life Time clubs and sleep in their parking lots to wake up and work out before hitting the road again.”

Carlos also overhauled his diet, eliminating fast food and preparing meals for his trips. “Currently, I enjoy foods like fish, brown rice, and sweet potatoes, avoiding bread and pasta. I make sure to drink a gallon of water daily and keep healthy snacks and supplements in my truck,” he explained.

In his journey to integrate fitness and improved nutrition into his busy lifestyle, Carlos found benefits beyond just weight loss and muscle growth. “I feel incredible now,” he said. “My energy and strength have transformed. I wanted to challenge the stereotype of unhealthy truck drivers. Ultimately, my goal is to look in the mirror each day and feel happy and healthy. I want to be fit enough to play soccer with my son and maintain a productive, healthy career.”