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).
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.
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
- 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
- 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
- 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
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.