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Fábio Broco
How Crossfit Changed My Life and Helped Me Lose 40 Kg

Fábio Brocos Stats When We Talked with Her 💪

35 years
1.81 cm
100 kg
(220 lbs)

Follow Fábio on Instagram and YouTube

👋 Hi! Tell us about yourself and your training

Hi, there! I’m Fábio Broco, 35 years old, from Rio de Janeiro, Brazil. I’m a lawyer and my story behind fitness is widely connected to my profession.

In order to be a lawyer in Brazil, you have to go to college for at least 5 years and then take a very difficult test in order to get your license. No need to say it’s very stressful and time-consuming.

As I’ve always been dedicated to my career, I didn’t use to have much time left to do any kind of physical activity. I used to go to the gym, but it was not my priority so I had no results.

One day, in 2015, I suffered an accident of shoulder dislocation when I was training at the gym. So, I had a very bad shoulder injury that made me stop any kind of activity. My anxiety got a lot worse and I put on almost 60kg in 2 years.

In 2017, I decided to change the course of my life and started doing CrossFit.

First, I thought I would not keep on doing the classes because it was very hard. But it was hard because I was way too fat. Any activity would be hard for me at that time. So, I kept on going and fell in love with it.

The feeling of being part of a great family makes CrossFit so unique. The community encourages everyone. No one is left behind!

Ever since I started CrossFit I’ve lost 40kg and became a reference in the sport in Brazil even though I’m not an Athlete.

As a hobby, I run an Instagram @fabiobroco where I share my experience and encourage those who want to change their lives but think it’s impossible to do so.

Nowadays I have amazing sponsors who believe my message is really important and share the same philosophy! So, they help me get my message across.

My sponsors are: Hopper Nutrition (health and nutrition-related products such as supplements), Burpee Brasil (clothing brand), Ultrawod (Equipment) and Casal Wod (clothing brand).

⏱ Describe a typical day of training

I train 6 times a week at Black Jungle CrossFit in Rio das Ostras. I train there because I love their philosophy and I feel very welcome there.

I have a trainer, Thiago Machado, who currently lives in Ireland and programs for me. He knows the way I am and knows what needs to be done in order for me to progress daily. I train alone.

My training sessions take up to 2 hours daily. I do lots of conditioning and strength exercises. I work out with a lot of weights.
All the cardio I’ve been doing helped me lose weight.

I start my session by warming up and doing some mobility activities. After that, I follow the plan and work on my weaknesses(mostly gymnastics).

I love barbell cycling workouts. My favorite benchmark is Grace- 30 cleans and jerks for time.

👊 How do you keep going and push harder?

TAKE YOUR TIME! Start from the elements and practice the simple things.

One thing I learned is that we can’t rely on motivation because one day it is there and the other it isn’t. So, I simply put my game mask on and go do the work.

I know that I’m not where I’d like to be right now, but when I look back I see how far I’ve walked. So, I keep that in mind and never give up. But one thing that certainly helps is to do something we really like. We need to have pleasure in what we do.

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If I am to give a piece of advice for those who want to start any kind of physical activity, I will say: TAKE YOUR TIME! Start from the elements and practice the simple things. Nobody lifts a lot of weight skipping the basics.

🏆 How are you doing today and what does the future look like?

Right now I’ve been doing lots of Metcons so I can get better cardio in order to compete in local CrossFit competitions.

5 years from now, I want to be a Master Athlete in CrossFit which is for those who are 35+ years-old (the only requirement is the minimum age). What I plan is to perform better, so I can start competing in this division of Brazil, but I also want to have another law firm in a different state.

🤕 How do you recover, rest and handle injuries?

In order to avoid injuries and setbacks, I do a lot of mobility activities as well as I go to a physiotherapist every week as prevention. I also warm up really well before my workout session.

Since my accident in 2015 I haven’t had any injury. I also try to sleep for at least 8 hours a day.

In addition I take some recovery supplements by Hopper Nutrition: 21-15-9 and AFAP right after the workouts. These are the fast recoveries that certainly help me to recover.

🍎 How is your diet and what supplements do you use?

I don’t say that I diet. I say that I learned how to eat right.

I do have a nutritionist, but ever since I learned how to balance things I took control over my eating habits and lost this massive amount of weight I mentioned before. What I basically do is count my macros.

If I’m going to have a very exhausting and long session of training I try to eat a little bit more of carbs so I can have enough energy to do such kind of activity.

I also take my favorite pre-workout by Hopper Nutrition Murph. It really gives me the right amount of energy to face the training session.

A good thing is that I don’t like drinking alcohol in general. I also don’t drink coffee/tea or anything like that. I pretty much drink water and juice.

As a human being I like having a social life so I don’t mind if I have to go to a birthday party and eat whatever I want to- these days are my cheat meal days. But as I keep my diet clean most of the time, I seldom have them.

👍 What has inspired and motivated you?

I am totally inspired by a bunch of people who show it’s possible to get where we want to as long as we stick to the plan.

To name a few: Lari Cunha, Guilherme Malheiros, Caro Hobo, Vivi Aiello, Karime Ferrari, Anderon Primo, Ben Bergeron, Giselle Santos and Coelho.

A book that I really recommend is “Chasing Excellence” by Ben Bergeron. It really helped me see that excuses are not gonna take me anywhere, hard work will

✏️ Advice for other people who want to improve themselves?

TRUST THE PROCESS! Everything has the right time to happen.

My piece of advice for those who want to improve is: TRUST THE PROCESS! Everything has the right time to happen. There’s no way of improvement if you skip the stages.

Start from the elements and build a very strong foundation so in the future you can really take advantage of every single thing.

Focus on your weaknesses! They are the point you should be targeting.

🤝 Are you taking on clients right now?

I’m not a coach or personal trainer, so I don’t take clients, but I do encourage people every day!

📝 Where can we learn more about you?

You can find me on Instagram @fabiobroco and YouTube Fábio Broco

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