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Body Transformation: Liz Coached Herself To A 114 Pound Fat Loss
SHAREVital Stats
Name: Liz Taylor
Email: liz@liztaylortraining.com
Bodyspace: MissAllAmerica
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Before:
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After: |
Why I Got Started
Growing up I was extremely overweight and teased for how I looked. My parents were never strict with my diet and were gone a lot so I was free to eat what I wanted. Consequently, I found comfort in junk food. If I had a bad day, I wanted to eat. If I had a good day, I wanted to eat. Food was my emotional support.
When I started high school the teasing became almost unbearable. I was walked to class by the Student Resource Officer because students would yell names at me, throw objects at me, and would even block me from entering into school through the doors. When I finally graduated and started college, the weight grew even more out of control. I was buying fast food in-between classes and staying up late at night eating junk food while working on papers.
I began to loathe my reflection so much that I would shower with the lights off so I would not have to see myself in the mirror. If I ever went shopping for new clothes, I would be in the dressing rooms for 10-15 minutes.
My final breaking point was in the middle of a Monday afternoon, I was 19-years old, at the doctor's office, and I had an epiphany. It was as quick as that. I thought to myself, "I am only 19-years old. Do I want to set the foundation of my adulthood of being overweight and hating how I look?"
I was ready to be healthy, happy, and enjoy life so I knew I had to make a change. I wanted to know what it was like to look at myself and be proud. I wanted to know what it was like to not find so much happiness in food, but find happiness in me as a person. I wanted to know what it was like to not have to shop in plus size clothing and be excited to go shopping. I never envisioned myself being fit so I was ready to push myself and make a change in my life forever.
How I Did It
I began to research and read everything on fitness and nutrition that I could. Countless magazines and books were bought and incalculable hours were spent surfing the Internet. I watched ample instructional videos to look for specific moves for different body parts and made sure I learned the correct form.
All while doing this I made sure I took notes and applied everything I was learning in my meal preps and my exercise regimen. When I went to the gym if I saw a man or woman I admired or saw them doing an exercise I was interested in, I would simply go up to them and say "My name is Liz and I am trying to lose weight. I am interested in that exercise I saw you doing, could you please teach me how to do that?"
Over time I began to learn and understand my body and I found out what works and what does not work for me. I did not have a lot of extra money to spend to have someone train me, so I knew if I truly wanted to change my life, I was going to have to work for it.
Supplements
Morning:
-
Omega 3-6 Fish Oil
2,000mg
-
Optimum Nutrition 100% Whey
1 scoop
Afternoon & Afternoon:
-
Nutrex Lipo 6
1 cap
Pre Workout & Post Workout:
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Glutamine
1500mg / 2000mg
Before Bed:
Diet
Meal 1:
-
Optimum Nutrition 100% Whey
1 scoop
-
unsweetened almond milk
½ cup
-
banana
¼
-
almond butter
1 tbsp
Meal 2:
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Greek yogurt
1 cup
-
peanut butter
½ tbsp
-
honey granola
¼ cup
Meal 3:
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grilled chicken breast or turkey burger
1
-
green vegetables
1 cup
-
sweet potato
1
Meal 4:
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oatmeal w/ ¼ cup walnuts, ground cinnamon
½ cup
Meal 5:
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grilled chicken breast 8 oz top sirloin or 9 oz ground turkey
1
-
vegetables (usually zucchini and yellow squash)
2 cups
Meal 6:
Training
Day 1: Cardio/Core
Cardio Warm Up: 25 min
Stairmaster
5 min 95 SPM*, 5 min 80 SPM (walking backwards), 10 min intervals: 1 min 135 SPM, 1 min 45 SPM, 5 min 80 SPM
Core:
Plank
3 sets of 45 sec holds
Toe Touchers
3 sets of 10 reps
Air Bike
3 sets of 10 reps, each side
Reverse Crunch (on exercise ball)
3 sets of 15 reps
Crunches
3 sets of 20 reps
Knee/Hip Raise On Parallel Bars
3 sets of 15 reps
Cardio:
Elliptical Trainer
20 min (no arms), HR 78-83%, Crossramp level 1, resistance level 9 (rotating motion backwards)
*SPM = Steps Per Minute
Day 2: Cardio/Upper Body Circuit 1
AM Fasted Cardio: 30 min
-
Elliptical Trainer
HR 75% 15 min Crossramp level 9, resistance level 9, 15 min Crossramp level 1, resistance level 8 (rotating motion backwards)
PM Cardio Warm up: 25 min
-
Stairmaster
5 min 85 SPM*, 5 min 90 SPM (walking backwards), 5 min 95 SPM, 5 min 100 SPM (walking backwards), 5 min 105 SPM
Upper Body Circuit 1: (20-30 sec rest)
Dumbbell Bicep Curl
3 sets of 20 reps
Dumbbell Bench Press
3 sets of 15 reps
Dumbbell Shoulder Press
3 sets of 15 reps
Seated Bent-Over Rear Delt Raise
3 sets of 15 reps
Tricep Dumbbell Kickback
3 sets of 15 reps
Cardio:
-
Elliptical Trainer
20 min, HR 78-83%, 10 min Crossramp level 9, resistance level 9, 10 min Crossramp level 12, resistance level 10
Day 3: Cardio Only
AM Fasted Cardio: 30 min
-
Elliptical Trainer
HR 75% 15 min Crossramp level 9, resistance level 9, 15 min Crossramp level 1, resistance level 8 (rotating motion backwards)
PM Cardio: 30 min
-
Stairmaster
5 min walk 3.6 MPH, 40 min intervals: 3 minute jog 5.3 MPH, 2 min walk 3.5 MPH
Day 4: Cardio/Leg Circuit
Cardio Warm Up: 30 min
-
Stairmaster
5 min 90 SPM, 5 min 80 SPM, 10 min intervals: 1 min 135 SPM, 1 min 45 SPM, 5 min 85 SPM, 5 min 80 SPM
Leg Circuit: (20-30 sec rest)
Standing Leg Curl
3 sets of 15 reps
Hack Squat
3 sets of 15 reps
Leg Extensions
3 sets of 15 reps
Glute Kickback
3 sets of 15 reps, each leg
Leg Press
3 sets of 15 reps
Cardio Cool Down:
Walking, Treadmill
10 min, incline 5.0, speed 3.4
Day 5: Cardio/Upper Body Circuit 2
Cardio Warm Up:
Jogging-Treadmill
20 min HIIT 30 sec sprint 8.5 MPH, 90 sec walk 3.5 MPH
Upper Body Circuit 2: (20-30 sec rest)
Preacher Curl
3 sets of 15 reps
Butterfly
3 sets of 20 reps
Triceps Pushdown
3 sets of 15 reps
Hyperextensions (Back Extensions)
3 sets of 20 reps-
Seated Bent-Over Rear Delt Raise
3 sets of 15 reps
-
Elliptical Trainer
20 min, HR 78-83%, Crossramp level 9, resistance level 10
Day 6: Cardio Only
Cardio: 45 min
-
Stairmaster
10 min 85 SPM, 5 min 90 SPM (walking backwards), 5 min 95 SPM, 10 min 65 SPM, 5 min 100 SPM, 5 min 90 SPM, 5 min 70 SPM
Day 7: Rest
Suggestions for Others
The old saying "the best things in life do not come easy" is true. Losing weight, gaining muscle or making any type of lifestyle change will require hard work, determination and discipline. Do not give up when your journey to transform your life gets hard.
Whenever I felt like giving up, I looked inside of myself, and forced myself to give more. If you can stick with your training and proper nutrition over time it will become easier and you will enjoy it. I am living proof - I went from binging and emotional eating on junk food for 19 years to falling in love with healthy eating. What you can accomplish from your fitness goals is so much more than just a better body.
It is belief in yourself, confidence, and instills a drive and discipline you can take with you in anything you do. Set a goal for yourself, do your research, put in the time, and do everything possible to reach it. You will be amazed at just how happy you will become.
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29 Comments
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- Body Stats
- ht: 5'5"
- wt: 143.5 lbs
- bf: 12.0%
- Body Stats
- ht: 5'5"
- wt: 151.5 lbs
- bf: 17.0%
wes_j_03
The most positive thing about this workout is the results it gave at least one individual. Which means its a winner. Congrats on the success in meeting your goals. Motivation, determination and eduacation. All used to meet and beat.
- Body Stats
- ht: 5'7"
- wt: 180 lbs
mmater
Great work!!! Very inspriing. Particularly impressed with the backwards walking on the stairmaster. ;-) Nice coordination.
- Body Stats
- ht: 5'9"
- wt: 208 lbs
- bf: 25.0%
Permalink
- Body Stats
- ht: 5'0"
- wt: 183 lbs
- bf: 28.0%
- Body Stats
- ht: 5'5"
- wt: 148 lbs
Sophiasticated
This is so inspirational. I've been struggling and feeling horrible for so long. Yo-yo dieting and wannarexia are just not gonna work for me anymore. Thank you for the much needed motivation!
- Body Stats
- ht: 5'5"
- wt: 140 lbs
- bf: 24.6%
- Body Stats
- ht: 5'2"
- wt: 156.6 lbs
- bf: 31.8%
straightbangin
Permalink
Is that the same person? Holy crap! Nice job. You look so much younger in the after pic too :)
- Body Stats
- ht: 5'4"
- wt: 218 lbs
- bf: 30.0%
naturalhench
Sometimes all it takes is just a split second decision not to be a certain way and not to let food control your life. Great job!
- Body Stats
- wt: 160.6 lbs
- bf: 16.0%
- Body Stats
- ht: 5'9"
- wt: 134.4 lbs
- bf: 12.0%
- Body Stats
- ht: 5'4"
- wt: 155 lbs
- bf: 34.2%
- Body Stats
- ht: 6'0"
- wt: 178 lbs
- bf: 8.0%
alextech
That diet is amazing i imagine the way u was eating before. Keep it up girl, u made an amazing change there, you are inspirational and i am proud of you trying to look better and better
- Body Stats
- ht: 6'1"
- wt: 238.92 lbs
- bf: 17.7%
- Body Stats
- ht: 5'5"
- wt: 224 lbs
kstotts
This transformation hit me hard! I too was 274 exactly and Im 5'2. You have hit my goal weight! I have lost 61 lbs as of monday!!! This is an awesome transformation. I have at least 40 more to go, and that I want gone by halloween!
- Body Stats
- ht: 5'2"
- wt: 197 lbs
- bf: 35.0%
- Body Stats
- ht: 5'4"
- Body Stats
- ht: 5'8"
- wt: 191.4 lbs
- bf: 7.0%
- Body Stats
- ht: 5'4"
- wt: 161 lbs
- bf: 26.6%
- Body Stats
- ht: 5'7"
- wt: 217.4 lbs
- bf: 41.0%
- Body Stats
- ht: 5'6"
- wt: 286 lbs
- bf: 58.3%
- Body Stats
- ht: 5'7"
- wt: 300 lbs
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