Michaella Campbell Lost 55 Pounds By Learning About Proper Training And Nutrition!

After the birth of her second child, Michaella knew it was time to get the physique she knew she deserved. Read on to learn how she shed 55 pounds right here!


Vital Stats

Name: Michaella Campbell
Email: michaellacampbell@ymail.com
BodySpace:
BLUE05MUSTANG

Before:
Age:
25
Height:
5'2"
Weight:
186 lbs
Body Fat:
44%

After:
Age:
26
Height:
5'2"
Weight:
131 lbs
Body Fat:
20%


Why I Got Started

I've always admired people with a strong, lean physique and aspired to be the same way. It seemed like a secret on how they had gotten their hard bodies. I tried everything to keep my weight down throughout my adolescent years, but the fad diets would come and go as quickly as the extra pounds.

I am a mother of two now. I had my second child in December of 2008. By September 2009, I felt like I was making great progress. I didn't want to have to be satisfied with and learn to accept "the mom's body." I wanted to be lean, muscular and most importantly healthy.

I went to my doctor and got the "thumbs up" for my workouts. The body does not lie about good nutrition. I guess we really are what we eat! I knew I had to make a change in my diet. I knew I needed to learn more about good nutrition for the sake of my health. But how?

I Knew I Needed To Learn More About Good Nutrition For The Sake Of My Health.
Enlarge Click Image To Enlarge.
I Knew I Needed To Learn More About
Good Nutrition For The Sake Of My Health.


How I Did It

I began reading everything I could get my hands on! Books, magazines, websites, articles, etc. After my first child was born (and I struggled to get back into shape), I signed up for a boxing class at a Recreation Center at a nearby University. It was hard!

I was so amazed at the quickness the instructor had while punching the speed bag. He never missed a beat! I wanted to learn how to do that too! At the class, the instructor showed us the basics skills and workouts of a boxer. I never could hit the speed bag right.

After the class had ended, I returned to my local gym (where they also had a speed bag) and (while no one was watching) started hitting the bag. I tried to remember everything the instructor showed me. It took me a while, but with determination I finally got the "hang" of it.

Now when I hit the bag, people at the gym ask me how to do it! That's a great feeling. I hung up inspiring pictures of bodybuilders on my refrigerator as a reminder of my goals. I wanted to know everything there was to know about looking like a bodybuilder, but also making sure I was healthy on the inside too.

Bodybuilding.com was and still is a huge resource for me. I was so inspired by the website and the people on it that I signed up to take a Personal Trainer Course and also a Specialist in Performance Nutrition Course.

I've learned so much already and I make it a goal to learn something new everyday. In the gym, I spend the majority of my time in the weight room, doing circuit training. I realize now that all the time I spent in the cardio room in the past did not help me get closer to my goals.

I realized I was making great progress when strangers would ask me "how did you lose so much weight so fast?" Well, to me, it wasn't fast. It was a pound or two per week, then a frustrating plateau for a couple weeks. I guess no one realized I had been working out and watching my diet for nearly a year!

I Wanted To Know Everything There Was To Know About Looking Like A Bodybuilder, But Also Making Sure I Was Healthy On The Inside Too.
Enlarge Click Image To Enlarge.
I Wanted To Know Everything There Was To Know About Looking Like A
Bodybuilder, But Also Making Sure I Was Healthy On The Inside Too.


Supplements


Diet

Meal 1:

Meal 2:

Meal 3:

Meal 4:

Meal 5:

Meal 6:

I Realize Now That All The Time I Spent In The Cardio Room In The Past Did Not Help Me Get Closer To My Goals.
Enlarge Click Image To Enlarge.
I Realize Now That All The Time I Spent In The Cardio
Room In The Past Did Not Help Me Get Closer To My Goals.


Training

I change my sets, reps, weights or exercises every 4-6 weeks. It's amazing how the same exercises seem so much harder when they're in a different order or paired with an alternative body part. My workout routines consist of 3-4 sets of 3-4 exercises per circuit and 3-4 circuits.

I try to complete each set with as little rest as possible. After a set, I'll take a longer rest. After 3 sets, I immediately move on to the next circuit without rest or with as little rest as possible. I always have my water bottle, whey protein, and a banana with me when I go to the gym.

Circuit:
Perform 1 set of each consecutive exercise in the circuit without rest. When finished with the first set, rest, then perform the circuit again for the required number of sets.

I write down my routines (along with notes whether I should increase or decrease weights or reps), what time I start/end my workout, what time I refill my water bottle (so I know how much water I've had to drink), and what time I eat my banana with my whey protein.

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I also write down how I feel before and after the workout so I can track my progress and see how my body is adapting to the routine. If I get faster at the circuit and I've increased weights several times, it may be time to change it up.

If I don't do as well one day, I look at how I'm feeling that day or think about the need to take an extra rest day.

Monday: Legs

Circuit 1:

Circuit 2:

Circuit 3:

Tuesday: Arms And Abs

Circuit 1:

Circuit 2:

Circuit 3:

Circuit 4:

Wednesday: Back And Chest

Circuit 1:

Circuit 2:

Circuit 3:

Thursday: Off

Friday: Shoulders And Abs

Circuit 1:

Circuit 2:

Circuit 3:

Circuit 4:

Saturday: Legs

Circuit 1:

Circuit 2:

Circuit 3:

Sunday: Off

I Change My Sets, Reps, Weights, Or Exercises Every 4-6 Weeks.
Enlarge Click Image To Enlarge.
I Change My Sets, Reps, Weights,
Or Exercises Every 4-6 Weeks.


Deep Thoughts With Michaella Campbell

  • Keep changing your routines and find ways to challenge yourself.
  • Stay motivated by learning something new every day.
  • Surround yourself with positive people that have similar goals as you do.
  • Never let your ego (lifting heavier than you should) compromise your form! You'll get better results and fewer injuries with smooth, controlled, full range motions.
  • Don't pair a HIIT cardio day with a day that you're lifting weights.
  • Keep a detailed training journal (some people find a diet journal helpful too).
  • Do your homework! Learn proper techniques when trying something new.
  • Rest! Your muscles need adequate rest to repair and rebuild.
  • Drink water!
  • Ditch the alcohol. Not only does alcohol add calories to your diet, but it dehydrates the body, lowers testosterone levels (which is needed for muscle repair), keeps vitamins and minerals from being absorbed by the body, and slows metabolism.
  • Get regular checkups with your doctor!
  • Learn to love your workouts. Make them a positive habit in your life.
  • Eat foods that will increase your performance to help you reach your goals.
  • Get an "eye" for proper portion sizes! Your plate should be the size of your hand, not your head! Eat to live, not live to eat.
  • Remember that lifting weights and eating clean are a lifestyle change! Dramatic changes don't happen overnight. Healthy changes take time and preparation, so be patient!
  • Go to Bodybuilding.com daily to keep track of your progress and don't be afraid to ask questions. Everyone has to start somewhere.
  • Don't get frustrated. Be your own experiment. Keep in mind that every "body" is different so something that works for one individual may not work for another. Find what works for you!
  • If you aspire to look like a runner, then run! If you aspire to look like a bodybuilder, then lift weights! If you aspire to look like a couch potato, then sit on the couch!
  • You can do all the abdominal routines in the world, but if you don't strip the fat off the top of them, you'll never have those glorious 6-pack abs! So, speed away from the fast food line, because abs are made in the kitchen, not the drive thru! If you're forced to eat out, choose the salad bar where you see what's going onto your plate.

Learn To Love Your Workouts.
Enlarge Click Image To Enlarge.
Learn To Love Your Workouts.