Female Transformation Of The Week - Nathalie Richard Lost 15% Body Fat And Began Competing!

In 2005, a back injury left Nathalie unable to workout, causing her to pack on some extra weight. Read on to learn how she rebounded from her injury, lost 8% body fat and began competing in figure!
Before Before:
158 lbs
After After:
134 lbs

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Vital Stats
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Name: Nathalie Richard
Email: natouron@hotmail.com
BodySpace: natou73

Before:
Age: 35
Height: 5'7"
Weight: 158 lbs
Body Fat: 23.4%

After:
Age: 35
Height: 5'7"
Weight: 134 lbs
Body Fat: 8%

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Why I Got Started
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At 21-years old I was introduced to weight lifting and I fell in love with the sport. I wanted to look like the girls in the magazines and maybe compete one day. I had always been athletic, but I did not have the muscles or physique that I wanted.

Monica Brant was my role model, and still is, and I wished that I could look like her one day. So in 2003 when I turned 30 I did my 1st figure competition and placed 2nd. At that moment I felt that for the 1st time I could look like the women in the magazines.

At 21 Years Old I Was Introduced To Weight Lifting And I Fell In Love With The Sport.
Enlarge Click Image To Enlarge.
At 21 Years Old I Was Introduced To Weight
Lifting And I Fell In Love With The Sport.

I competed for 2 more years and then in 2005 I got injured and had to put the training on hold. I took almost 1 year off and at the time I was a smoker and decided to quit in February 2006. That is when I began to gain weight and lose muscle. I had no motivation to go back to the gym and still had to struggle with the back pain.

When I decided to go back it was hard because of the weight that I gained and the muscles lost. I felt that I needed something to get me back on track so in November 2008 I decided that I had enough of all the excuses. I decided to set a goal for April 2009. I needed someone that had nutritional knowledge and knew about competing in a figure competition.

I Needed Someone That Had Nutritional Knowledge And Knew About Competing In A Figure Competition.
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I Needed Someone That Had Nutritional Knowledge
And Knew About Competing In A Figure Competition.

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How I Did It
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In November 2009 I went to see my friend Darrin Robinson who owns Emerge Lifestyle & Fitness Training and has been involved in the fitness industry for well over a decade. He has seen many sides of the industry from being associate editor of an international fitness magazine, and author of training and nutritional cooking articles world wide.

I knew he would be the one to get me back on track. I was ready for a change with my diet and training so a decided to join Emerge Lifestyle & Fitness Training and be a part of Team Emerge. I sat with him and explained that I wanted to get back into competing.

I Was Ready For A Change With My Diet And Training.
Enlarge Click Image To Enlarge.
I Was Ready For A Change
With My Diet And Training.

We started by taking before pictures of me. I was in shock when I saw myself. I was thrilled because I finally had a goal set and was ready to challenge myself and my body. When he started to explained my diet I couldn't believe the foods I was allowed to eat. I did not feel like I was dieting.

I started with around 1700 calories on a workout day and 1557 calories for non-workout days. I weight lifted 4 days per week for 2 months then bumped it up to 5 days per week. I started my training with no cardio for about 2 months and then in February 2009 I started to do cardio for only 30 minutes 3 times a week for 1 month.

I Did Not Feel Like I Was Dieting.
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I Did Not Feel Like I Was Dieting.

Darrin changed a lot of things that I thought would never be possible, especially when I was preparing for a show. My cardio sessions were increased to 45 minutes to 1 hour per day, 5 days per week.

I felt great and was able to diet for 6 months and do 2 competitions within 1 month, something that I would have never done before because I was so exhausted from all the cardio.

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Supplements
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Diet
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I make sure that I drink plenty of water, at least 1 gallon a day, and take my multivitamin in the morning and CLA 3 times a day.

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Training
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    Monday: Back

    Tuesday: Chest

    Wednesday: Quads

    Thursday: Arms

    Friday: Shoulders And Hamstrings

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Suggestions For Others
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It's easier to achieve small, short-term goals than big ones. Don't get discouraged. Surround yourself with people that will help you and be there to support you.

Surround Yourself With People That Will Help You And Be There To Support You.
Enlarge Click Image To Enlarge.
Surround Yourself With People That Will
Help You And Be There To Support You.

"The goal you set must be challenging. At the same time, it should be realistic and attainable, not impossible to reach. It should be challenging enough to make you stretch, but not so far that you break."