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!
Workout Journal: TinaBee's Workout Journal
Weight: 163 lbs
Body Fat: 38%
Jean Size: 11/13
Weight: 125 lbs
Body Fat: 19%
Jean Size: 3/5
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.
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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:
Chest And Triceps:
Legs And Back:
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.
Click Image To Enlarge.
Every Time You Feel Like Giving Up Look Back
At Your Old Pictures And See How Far You Have Come.
Surround yourself with people that support your choice to live a healthier life and ignore the people that will try to make you feel guilty about it.
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Bodies Of Work Volume 3