Before And After Stats
Why I Got Started
All my life I was always skinny. It wasn't until I got married and had a baby that I started to gain weight. I spent the next three years overweight and depressed. I hated the way I looked and the way I felt.
In my mind, everyone around me seemed smaller and fit. I was living like a couch potato not realizing the lifestyle I was being dragged into. "Insecure" is the best word to describe how I felt during that time. My daily routine was getting up early and barely eating anything, mostly junk foods.
I spent nights crying because of the way I looked. I didn't want to go shopping for clothes because I would get depressed. The worst part was that I knew what it was like to be skinny and addicted to the gym. And I was so far from it.
Getting older and having a family doesn't mean you are supposed to get unhealthy and stop thinking about yourself.
I had to make my health a priority. Not being able to look at myself in pictures and not liking what I saw was my turning point. In June of 2008, I decided to change my life. Not only did I want to fit in my old jeans, but I wanted a healthier lifestyle.
My aunt had the same struggles and achieved her weight loss goals. She gave me the tools to start my own path. It was up to me to follow in her steps. So I began this journey without any regrets. I knew it was the right thing to do.
It took me five months to achieve my weight loss goal. I realized that this is not just a diet. This is a healthy lifestyle. I'm inspired to help other achieve their goals too.
How I Did It
First of all, I needed to concentrate on my goal. I set a date, kept a journal, and did research on nutrition and fitness. I knew it was not going to be easy, but I still took the risk. It was all worth it. It was hard at first to take my body out of a sedentary routine and force it to work out.
It took help and knowledge of a family member to get me up and going. I had to learn first how to distinguish between what was healthy and what was junk food. My main objective was to replace foods with healthy ones.
I started by taking all the junk food out of the kitchen and bought healthy, nutritious foods. Another thing that helped me was looking at old pictures of myself when I used to be fit and imagined myself fitting again in those clothes.
I took a lot of before pictures and after pictures to see my progress each month. That alone kept me going. During this journey I completely submitted myself to achieving my weight loss goal.
Note: Supplement schedule and dosages are shown below in the diet section.
I followed a basic eating plan. I kept an eye on the nutritional facts on everything. I didn't deprive myself of food. I replaced them with nutritious ones. I had 5-to-6 meals a day, small portions with snacks in between.
I also forced myself to eat more vegetables and fruits. I also had plenty of water during the day and always allowed myself one cheat meal every week. I was always making sure I ate all my portions and keep up with my exercise plan.
- 1 cup of fat-free milk
My routine included lots of cardio and weights. I remember going to the park and not even knowing if I could run. When I tried it felt like I was carrying shopping bags in my hands. That didn't stop me.
First I started walking for half an hour. Then after the weeks passed I moved up to jogging and walking for 30-or-40 minutes. This routine was done five days per week with two days of rest.
If there was a day I couldn't go to the park, I would follow kickboxing videos. Besides cardio, my other plan of attack was my weight routine. I did weight training three days per week.
- Day 1: Cardio And Full Body Workout
- Day 2: Cardio And Full Body Workout
- Day 3: Rest
- Day 4: Cardio And Full Body Workout
- Day 5: Cardio
- Day 6: Rest
- Day 7: Cardio
Full Body Workout:
- Dumbbell Bench Press: 3 sets of 15 reps
- Dumbbell Curls: 3 sets of 15 reps
- Military Press: 3 sets of 15 reps
- Bent Over Barbell Rows: 3 sets of 15 reps
- Seated Triceps Press: 3 sets of 15 reps
- Seated Calf Raises: 3 sets of 15 reps
- Barbell Squats: 4 sets of 20 reps
- Dumbbell Lunges: 4 sets of 15 reps
- Crunches: 3 sets of 20 reps
- Reverse Crunches: 3 sets of 20 reps
- Side Bends: 3 sets of 15 reps
- Butt-Ups: 3 sets of 15-20 seconds
- Air Bike: 3 sets of 20 reps
It took a while for my body to get used to that kind of change. After seeing results in the following weeks I got motivated to keep going! There's no better reward than knowing that all your hard work is paying off.
Suggestions For Others
- Don't skip meals, and if you don't feel that hungry, eat something light. This will help you avoid sugar and late-night cravings. Don't skip breakfast, it's the most important meal of the day. It will give you energy and make you feel full. If you are in a hurry and don't have time to cook, make a power smoothie that will leave you full.
- I find very important that if you drink a lot of protein, you should also get lots of fiber and plenty of water.
- Don't deprive yourself of foods. Simply choose the healthy ones! Replace them! Look for new ingredients and learn new recipes.
- Don't let other people bring you out of focus. Invite them to join your healthy journey. Find a workout buddy to keep yourself motivated and also help motivate others.
- Change your weight lifting routine every 6-to-8 weeks to avoid getting your muscles accustomed.
- Give your muscles a break to rest. Avoid doing strength training too many days in a row. Your muscles will build and repair during rest.
- Make sure you have quality shoes for your chosen activity. Picking the right shoes for a cardio workout (like running) will prevent injuries.
- Try new activities. Doing the same thing can lead to plateaus, boredom and injuries.
- To reach a healthy weight you need to be patient. No miracle pills or diet will make you lose weight the right and healthy way.
- Practice your favorite sports (like volleyball, softball, tennis, rock climbing, and basketball). It'll be a fun workout when you play with your friends. Personally, I love boxing!