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Tina Shed 38 Pounds With Hard Work And Dedication!

After graduating high school, Tina realized that she was uncomfortable with her physique, so she decided to do something about it. Read on to learn how she shed 38 pounds with hard work and dedication!

Before:
163 lbs

After:
125 lbs

Vital Stats

Name: Tina
BodySpace: TinaBee
Workout Journal: TinaBee's Workout Journal

Before:
Age: 20
Height: 5'2"
Weight: 163 lbs
Body Fat: 38%
Jean Size: 11/13
Waist: 31"
Hips: 40"
Thighs: 24"

After:
Age: 21
Height: 5'2
Weight: 125 lbs
Body Fat: 19%
Jean Size: 3/5
Waist: 25"
Hips: 33"
Thighs: 22"

Why I Got Started

I gained a lot of weight after graduating high school and was just uncomfortable with myself (my fat pants were tight!). So I joined a local YMCA and just started doing a little cardio. I ended up dropping 10 pounds but then my brother committed suicide and I went through a few months of not doing anything but feeling sorry for myself.

I decided to get back into it and googled "weight training for women" and it brought me to this article, which convinced me to start lifting weights and join this site where I have found tons of support (thanks guys MMB/TC/RY/Anthony).

Click Image To Enlarge.
I Decided To Get Back Into It.

How I Did It

Diet is definitely the most important aspect for me. At first I just cut out a lot of the junk and fast food but eventually got into eating clean, and since I love to cook it's actually pretty fun for me. I started with just cardio at the gym then started picking up the weights.

My coworker showed me a lot of basic exercises. I also massage a few personal trainers and amateur bodybuilders so I learned a lot about diet and nutrition from talking to them. The bulk of my weight loss happened when I started really lifting heavy.

Click Image To Enlarge.
The Bulk Of My Weight Loss Happened
When I Started Really Lifting Heavy.

My body reacts well to heavy compound movements like squats. Anytime I hit a plateau I increased the weight in the gym.

Supplements

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Diet

Meal 1:

Meal 2:

Meal 3:

Meal 4:

Meal 5:

Meal 6:

Cottage cheese
Fruit or salsa

Training

When I first started I just worked upper body once a week and lower body once per week. Now I split it up and do biceps/shoulders, chest/triceps, legs/back and abs. I also do about 30-45 minutes of cardio after weight training and do just cardio on one day.

Shoulders And Biceps:

Arnold Shoulder Press: 3 sets of 10 reps
Preacher Hammer Dumbbell Curl: 3 sets of 10 reps
Lateral Raises: 3 sets of 10 reps
Air Bike: 3 sets of 50 reps
Dumbbell Curls: 3 sets of 10 reps
Jackknife Sit-Ups: 3 sets of 15 reps
Military Press: 3 sets of 10 reps

Chest And Triceps:

Dumbbell Flyes: 4 sets of 12 reps
Skullcrushers: 4 sets of 10 reps
Bench Press: 3 sets of 10 reps
Seated Triceps Press: 3 sets of 15 reps
Pushups: 3 sets of 12 reps
Decline Pushups: 3 sets of 12 reps
Overhead Extensions: 3 sets of 10 reps
Triceps Pushdowns: 3 sets of 10 reps
Machine Bench Press: 3 sets of 10 reps

Legs And Back:

Barbell Squats: 3 sets of 10 reps
Plie Squats: 3 sets of 10 reps
Lying Leg Curls: 4 sets of 10 reps
Barbell Deadlift: 3 sets of 10 reps
Leg Press: 4 sets of 10 reps
Seated Cable Rows: 3 sets of 10 reps
Pullups: 3 sets of 10 reps

Abs:

Hanging Leg Lift: 3 sets of 10 reps
Russian Trist: 3 sets of 10 reps
Jackknife Sit-Up: 2 sets of 25 reps
Ab Crunch Machine: 10 sets of 10 reps
Decline Crunches: 3 sets of 10 reps

For cardio I either run or I like the elliptical. I try to do HIIT 2 times per week and the rest LISS. I was training to run a 1/2 marathon but ended up hurting my knee and have to push it off until next year. I did get to run a few shorter races though which were a blast!

HIIT & LISS Cardio:
LISS stands for Low Intensity Steady-State. HIIT stands for High Intensity Interval Training.

Suggestions For Others

Don't aim for perfection in your diet and workout routine but rather aim for consistency. Set lots of small goals to keep you motivated. Every 4 weeks I "weighed in" and took pictures and measurements.

Having of a goal 4 weeks away instead of 6 months away made me want to be that much more consistent. Every time you feel like giving up look back at your old pictures and see how far you have come.