Bodybuilding.com - Female Transformation Of The Week - Heather Matthews!

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An online trainer is an affordable way to get the support you need.

After moving to a new town and starting a new job, Heather turned to food for comfort. But after catching a glimpse of what figure competitions were all about, she new she had to turn her life around. Learn how she shed 20 pounds and 13% body fat!

Female Transformation Of The Week - Heather Matthews!

By: Female Transformation Of The Week

Before:
140 lbs

After:
120 lbs

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Vital Stats
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Name: Heather Matthews
Email: heather-m-matthews@hotmail.com
Bodyspace: YankeeUK

Before:
Age: 31
Height: 5'7"
Weight: 140 lbs
Body Fat: 26%

After:
Age: 31
Height: 5'7"
Weight: 120 lbs
Body Fat: 13%

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Why I Got Started
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I decided to change my body after being at my heaviest in the summer of 2008. I felt very uncomfortable in my own skin and none of my clothes fit me. I had moved to a new town. I was starting a new job and I didn't know anyone so I think I turned to food and wine for comfort.

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Heather Matthews' Body Fat Progress.

I was on anti-depressants and suffered frequent panic attacks. I was also getting sick a lot. If someone had a cold, I would catch it! I first heard about figure in one of my husband's bodybuilding magazines and I was just in awe of these amazing physiques. I knew I had to turn my life around and get fit!

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I Knew I Had To Turn
My Life Around And Get Fit!

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How I Did It
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I made myself a program and diet plan based on reading books and magazines and although I felt better, I didn't look better. I didn't have the knowledge or discipline to reach my overall goal. I wasn't doing enough cardio and I was eating way too many carbs!

In December 2008 I hired an online trainer and a nutritionist as I found it a much more affordable option than a trainer at the gym and I haven't looked back since. The fat was melting off my body and I was gaining muscle. I felt great and my confidence skyrocketed!

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I Felt Great And My
Confidence Skyrocketed!

I signed up for a Figure Competition, took 3rd place and even qualified for finals in November! I have been on a high ever since and still find it hard to believe that I did it! I'm now going to take the next few months to build up a little more muscle before going onstage again.

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I Still Find It Hard
To Believe That I Did It!

Since getting fit I am no longer depressed, I haven't had a single panic attack, I haven't been sick once and my hair and nails are stronger and healthier than ever. This was the hardest thing I've ever done but the most rewarding as well!

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Supplements
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Diet
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Pre-Workout:

1 scoop of whey

Post-Workout:

Breakfast:

Lunch:

Snack:

Dinner:

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Training
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READING THIS WORKOUT LOG

Perform the number of reps that corresponds with the current set you're on. For example, Lat Pulldown: 4 sets of 15, 12, 8, 6 reps. Your first set will be 15 reps, the second set will be 12 reps, the third will be 8, and so on until you have completed all of the sets.

[ Learn More About Reading Workout Logs ]

Monday: Legs & Abs

Lunges: 3 sets of 15 reps
Leg Press: 3 sets of 15 reps
Barbell Squats: 3 sets of 15 reps
Hanging Leg Raises: 3 sets of 20 reps
Exercise Ball Crunches: 3 sets of 20 reps
Bicycle Crunches: 3 sets of 20 reps

print Click Here For A Printable Log Of Monday: Legs & Abs.

Tuesday: Back

Lat Pulldown: 4 sets of 15, 12, 8, 6 reps
Pullups: 4 sets of 15, 12, 8, 6 reps
Seated Cable Row: 4 sets of 15, 12, 8, 6 reps

print Click Here For A Printable Log Of Tuesday: Back.

Wednesday: Shoulders & Abs

Military Press: 4 sets of 15, 12, 8, 6 reps
Lateral Raises: 4 sets of 15, 12, 8, 6 reps
Behind The Head Press: 4 sets of 15, 12, 8, 6 reps
Hanging Leg Raises: 3 sets of 20 reps
Exercise Ball Crunches: 3 sets of 20 reps
Bicycle Crunches: 3 sets of 20 reps

print Click Here For A Printable Log Of Wednesday: Shoulders & Abs.

Thursday: Chest

Incline Bench Press: 4 sets of 15, 12, 8, 6 reps
Pec Dec: 4 sets of 15, 12, 8, 6 reps
Push Ups: 4 sets of 15, 12, 8, 6 reps

print Click Here For A Printable Log Of Thursday: Chest.

Friday: Abs

Hanging Leg Raises: 3 sets of 20 reps
Exercise Ball Crunches: 3 sets of 20 reps
Bicycle Crunches: 3 sets of 20 reps

print Click Here For A Printable Log Of Friday: Abs.

Saturday: Biceps & Triceps

Barbell Curl: 4 sets of 15, 12, 8, 6 reps
Concentration Curl: 4 sets of 15, 12, 8, 6 reps
Dips: 4 sets of 15, 12, 8, 6 reps
Dumbbell Kickbacks: 4 sets of 15, 12, 8, 6 reps

print Click Here For A Printable Log Of Saturday: Biceps & Triceps.

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Suggestions For Others
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I think anyone would benefit from a trainer/nutritionist of some sort. An online trainer is an affordable way to get the support you need to reach your goals.