Name: Krystle Kirby
Weight: 180 lbs
Body Fat: 34%
Weight: 130 lbs
Body Fat: 20.7%
Why I Got Started
I started working out because I wanted to give myself the best odds when it comes to aging. I have an extensive family history of cardiovascular diseases and cancers that I need to be on the watch for as I get older.
I started lifting in my early college days, but never stuck to it. I dabbled with different fad diets and never went over a month without being consistent with going to the gym.
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I Started Working Out Because I Wanted To Give
Myself The Best Odds When It Comes To Aging.
It wasn't until my father passed away in mid 2007 from heart failure when I got hit with a ton of bricks that I needed to really take control of my life and my health while I still can.
How I Did It
I hired a knowledgeable personal trainer who helped me clean up my diet and trained me twice per week to get me on the right track to lose the initial 15 pounds in 3 months. I really soaked up everything she had to say and teach me from proper lifting form, eating frequent small meals and tips to limiting the cheats.
She suggested I buy a food scale to weigh my portions, and I've been weighing my food ever since. Once I was on my own, I did tons of research to see what would work for me to to continue the progress. Every plateau I hit, I talked to more people, read more articles and educated myself to try to break it.
I logged my calories and payed attention to the kind of calories I ate. It took me some time to figure out what worked for my body. I starting using pre-workout drinks and increased my green tea consumption for more energy. I refreshed my MP3 player with new songs that got me psyched up to get in the gym.
I really tried to make more good choices than bad choices as I saw more results. I stopped buying junk food at the grocery store so that I would not be tempted late at night. I always try to pack my gym bag the night before, prep my food in advance and store in plastic containers so they are easy to grab later.
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I Really Tried To Make More Good Choices
Than Bad Choices As I Saw More Results.
I keep my fat pictures and pictures of my family handy in my wallet as a reminder of my goals. This site, including BodySpace and BodyBlogs, have been my biggest tool from the beginning back in 2007 for my personal accountability when setting goals and checking in with fellow BodySpace members.
I try to drink over a gallon of water a day.
|READING THIS WORKOUT LOG|
Day 1 And 4: Shoulders, Chest And Triceps
- Military Barbell Press: 4 sets of 6-8 reps
- Side Lateral Raises: 4 sets of 6-8 reps
- Upright Barbell Row: 4 sets of 6-8 reps
- Rear Delt Raises: 4 sets of 6-8 reps
- Incline Dumbbell Press: 4 sets of 6-8 reps
- Incline Dumbbell Flyes: 4 sets of 6-8 reps
- Dumbbell Bench Press: 4 sets of 6-8 reps
- Dumbbell Flyes: 4 sets of 6-8 reps
- Triceps Pushdowns: 3 sets of 6-8 reps
- Seated Triceps Press: 3 sets of 6-8 reps
- Dips: 3 sets of 6-8 reps
- Push Ups: 3 sets of 6-8 reps
- Smith Machine Squats: 4 sets of 6-8 reps
- Barbell Lunges: 4 sets of 6-8 reps
- Leg Press: 4 sets of 6-8 reps
- Lying Leg Curl: 4 sets of 6-8 reps
- Hack Squat: 4 sets of 6-8 reps
- Butt-Ups: 4 sets of 6-8 reps
- T-Bar Row: 4 sets of 6-8 reps
- Hyperextension: 4 sets of 6-8 reps
- Seated Cable Row: 4 sets of 6-8 reps
- Pullups: 4 sets of 6-8 reps
- Preacher Curl: 3 sets of 6-8 reps
- Dumbbell Hammer Curl: 3 sets of 6-8 reps
- Barbell Curls: 1 set of 21 reps (21's)
Day 2 And 5: Legs
Day 3 And 6: Back And Biceps
Day 7: Rest
I'll rest 30-60 seconds between sets depending upon which muscle I'm training and my reps will vary depending upon my goal. I prefer to lift heavier weight at lower reps.
Suggestions For Others
No matter what happens in your life you have the power to make things happen and reach your goals. You need to be mentally prepared that it does take hard work and sacrifice. Once you're mentally prepared and motivated, the rest is easy.
It's best to tell friends and loved ones your goals too, that way they will keep you in check if you are ever tempted to detour off track. I've always believed in patience and persistence.
You need patience to let your body develop and change as you make healthier choices over time and persistence to keep going no matter what gets in your way or what people say. Keep your eyes on the prize by any means necessary and do not stop until you attain your goal.