Background

The Authority Behind the Jump Rope

I'm Michael Hong. I treated weight loss as a technical problem, not a moral one. The result: 150lbs lost and 15 years of maintenance through simple, repeatable mechanics.

Starting Point (2010)

Before: 300 lbs - Front View
Before: 300 lbs - Side View
Before: 300 lbs - Face
300 LBS

Current Status (2026)

After: 150 lbs - Side Profile
After: 150 lbs - Front View
After: 150 lbs - Action Shot
After: 150 lbs
150 LBS

By The Numbers

Subject
Michael Hong
Total Weight Loss
150lbs Lost
Timeline
2 Years (Loss)
15+ Years (Maintenance)
Method
HIIT Jump Rope
Caloric Deficit
"Everything changed when I stopped trying to burn calories and started trying to master a skill."

The Consistency Equation

At 300 pounds, I was trapped in a cycle of failed diets and unsustainable workout routines. The industry sells intensity—sweat, pain, and "no days off." But intensity is fragile. It breaks under the weight of real life.

I discovered that consistency is the only metric that matters. But you can't be consistent with a workout you hate (running) or one that injures you (HIIT). Jump rope was different. It was a skill. It had a learning curve. It engaged my brain, not just my lungs.

Common Beginner Conversations

Answering the questions I asked myself at the start.

Can I jump if I'm over 250lbs?
Yes, but not like a boxer. At 300lbs, I didn't verify double unders. I did the 'Basic Bounce' with zero clearance. The impact forces are manageable if you stay low to the ground and use a mat. Your weight is actually an asset for swinging the rope—you have more momentum.
Will it destroy my knees?
Only if you land wrong. Running strikes the heel (bad). Jumping strikes the ball of the foot (natural shock absorber). I have jumped for 15 years, starting at max weight, with zero knee surgeries. The secret is the Mat + Proper Shoes + Low Bounding.
Why did you keep it off?
Because jump rope is infinite. You never 'beat' the game. First you learn the bounce, then the crossover, then the double under. The dopamine hit comes from learning, not just burning. That keeps you coming back for 15 years.
What rope should I buy?
Do not buy a speed rope. It's too light; you can't feel it. You need a PVC rope with drag. It gives you feedback so you know where it is in space. Start cheap, but start heavy (5mm or 6mm thickness).