Vital Stats
Name: Rebecca Bargeloh
Email: RBargeloh@gmail.com
 |
 |
|
Before: |
After: |
Why I Got Started
I was always a naturally thin person until I got to my thirties and my metabolism had slowed down. I went from 130 pounds to 165 pounds in about 3 years. The extra weight I had put on began increasing my blood pressure and exacerbating my asthma.
My eating habits were horrible and I had stopped exercising. I became irritable and depressed over the weight gain and felt like I didn't have any energy. I was a size 10-12 and 165 pounds.
At the end of October, I felt it was time for a change. I certainly did not want to keep gaining weight and being miserable and unhealthy. I will add that my family has an athletic side - my dad competes in the IronMan competitions and even he was in better shape than me!
Click To Enlarge. At the end of October, I felt it was time for a change.
How I Did It
First off, I knew that I needed someone to help hold me accountable. I hired a personal trainer for 2 days a week. I then thought that if I was going to pay for a personal trainer, I might as well eat healthy as well.
I read the Paleo Diet book (on the advice of the trainer) and changed my diet. I lifted weights 3 days a week, ran/walked 3 days a week and had an "active rest" day.
My trainer was always mixing things up for me and making it fun. He included some crossfit exercises too, which I found to be a great addition to my training.
I started on October 25, 2010. I lost about 1.5-2 pounds a week and there were some weeks that I didn't lose any. I knew that I had to stay consistent to see the change I wanted to see. I only weighed myself about once a week and I wasn't not obsessed with the scale.
Once I started seeing the weight come off, it kept me going and encouraged me to continue because what I was doing was working. By Jan. 25, I reached 133 pounds and am now a size 2 at 131 pounds.
It has been really fun to see how I am able to change my body into what I want it to look like and be healthy. My family and friends were very supportive and didn't try to steer me off track. My trainer has been great and kept me motivated!
Not only do I feel better physically, I also feel better mentally and emotionally. I have learned that with discipline and hard work, anything is possible!
Click To Enlarge. Once I started seeing the weight come off, it kept me going and encouraged me to continue because what I was doing was working.
Diet
The diet that I follow is high in protein, moderate carbs and little fat. I cut out all bread and processed foods except for rare occasions and only drank water.
The following diet is a typical day:
Meal 1:
- 1 single serving carton Egg Beaters
- 1 serving Vegetarian Sausage
- 1 piece Fruit (Orange, Peach or an Apple)
- Water
Meal 2:
- 1 Luna Protein Bar
- Water
Meal 3:
- 5 oz pre-grilled Chicken Breast or 4 oz lean Turkey Breast
- Spinach Salad with organic Vinaigrette Dressing
- 1 piece Fruit (Orange, Peach or an Apple)
- Water
Meal 4:
- 1 Protein Bar
- Water
Meal 5:
- 5 oz of Chicken Breast or 4 oz Tuna
- 1 single serving packet Broccoli
- Water
Post Workout:
- 1 Muscle Milk Light
Training
Day 1: Cardio Only
Jogging-Treadmill30-45 minutes steady state
with heart rate above 130
Day 2: Upper Body
Dumbbell Bicep Curl3 sets of 15 reps
Side Lateral Raise3 sets of 15 reps
Front Dumbbell Raise3 sets of 15 reps
Wide-Grip Lat Pulldown3 sets of 15 reps
Day 3: Cardio Only
Jogging-Treadmill30-45 minutes steady state
with heart rate above 130
Day 4: Lower Body
Barbell Squat3 sets of 15 reps
Dumbbell Lunges3 sets of 15 reps
Seated Leg Curl3 sets of 15 reps
Standing Calf Raises3 sets of 15 reps
Day 5: Cardio Only
Jogging-Treadmill30-45 minutes steady state
with heart rate above 130
Day 6: Full Body
Pushups3 sets of 15 reps
Dumbbell Bench Press3 sets of 15 reps
Triceps Pushdown3 sets of 15 reps
Side Lateral Raise3 sets of 15 reps
Barbell Deadlift3 sets of 15 reps
Dumbbell Lunges3 sets of 15 reps
Barbell Squat3 sets of 15 reps
Day 7: Off/Active Rest
Note: As training went on, I increased the weight as needed.
Suggestions for Others
Being consistent is the key. Even if you don't follow the nutrition plan everyday and you skip a workout, you just have to get up and do it again. Chances are that you didn't put the weight on overnight and it's not going to come off over night.
It takes time, patience and dedication. But I am living proof that it can be done.
Photographic Credit:
Joe McNemar, D-Max Photography
Share This Article: Facebook |