Bodybuilding.com - Female Transformation Of The Week - Lynda Valeri!

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Did you know?
Lynda has been a spokesmodel for many great supplement companies over the years.

Lynda had gained some weight after giving birth to her daughter in early 2008. Eager to get her body back, she immediately regained her focus and started losing weight. Read on to learn how she dropped 26 pounds and 8% body fat!

Female Transformation Of The Week - Lynda Valeri!

By: Female Transformation Of The Week

Before:
148 lbs

After:
122 lbs

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Vital Stats
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Name: Lynda Valeri
Email: lymbo7023@yahoo.com
BodySpace: lymbo

Before:
Age: 34
Weight: 148 lbs
Body Fat: 24%

After:
Age: 34
Weight: 122 lbs
Body Fat: 16%

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Why I Got Started
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For 7 years I've represented some great supplement companies as a fitness spokesmodel. I took some time off in 2008 to have my first child, a baby girl named Gia born on February 11, 2008.

It took some time to lose the weight that I gained after having the baby, but I'm proud to say I did it for me. I like to feel good about myself and that's why I was so determined to get back in shape.

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It Took Some Time To Lose The Weight
I Had Gained After Having The Baby.

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How I Did It
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I wasn't able to exercise again until the end of March. I also wasn't able to start eating the way I used to because I had a C-section and was breast feeding. I never changed my daily calories of 1400-1600 a day, just where they came from.

C-Section:
A Cesarean section, also known as C-section, is a surgical procedure in which incisions are made through a mother's abdomen (laparotomy) and uterus (hysterotomy) to deliver one or more babies.

It is usually performed when a vaginal delivery would put the baby's or mother's life or health at risk, although in recent times it has been also performed upon request for childbirths that would otherwise have been natural.

During the pregnancy and about 6 weeks after the baby was born, I ate 3 full meals a day instead of spreading them out to 6 meals like I was used to. I use about 30-40 grams of protein from shakes and bars that I didn't use while I was pregnant.

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I Did It For Me.

I now work out 5-6 days a week in the early morning and do 30-40 minutes of cardio. I like to mix up my cardio with different programs such as kickboxing, spinning and yoga.

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Lynda Valeri's Supplements
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Lynda Valeri's Diet Plan
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Meal 1:

Meal 2:

Meal 3:

Meal 4:

Meal 5:

Snacks:

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Lynda Valeri.

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Lynda Valeri's Workout Program
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Day 1: Chest, Triceps & Abs

Incline Bench Press: 3 Sets
Cable Flyes: 3 Sets
Close-Grip Bench Press: 3 Sets
Dumbbell Flyes: 3 Sets
Dumbbell Kickbacks: 3 Sets
Triceps Pushdowns: 3 Sets
Overhead Extensions: 3 Sets
Cardio: 30-40 Minutes

print Click Here For A Printable Log Of Day 1: Chest, Triceps & Abs.

Day 2: Legs

Leg Press: 4-5 Sets
Leg Extensions: 4-5 Sets
Dumbbell Lunges: 4-5 Sets
Deadlift: 4-5 Sets
Leg Curls: 4-5 Sets
Calf Raises: 4-5 Sets
Cardio: 30-40 Minutes

print Click Here For A Printable Log Of Day 2: Legs.

Day 3: Back, Biceps & Abs

Lat Pulldown: 3 Sets
Bent Over Barbell Rows: 3 Sets
Seated Cable Rows: 3 Sets
Barbell Curls: 3 Sets
Machine Preacher Curls: 3 Sets
Dumbbell Curls: 3 Sets
Cardio: 30-40 Minutes

print Click Here For A Printable Log Of Day 3: Back, Biceps & Abs.

Day 4: Cardio Class

Day 5: Shoulders & Glutes

Military Press: 3 Sets
Upright Barbell Row: 3 Sets
Side Laterals: 3 Sets
Glute Kickback: 3 Sets
Cardio: 30-40 Minutes: 3 Sets

print Click Here For A Printable Log Of Day 5: Shoulders & Glutes.

Day 6: Cardio

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Suggestions For Others
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What works for some people might not work for you. Find a fitness profile that is close to your own. You'll notice that I never use the term "train". I'm not training for anything and I don't compete. I "work out" just like you.

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Find A Fitness Profile That
Is Close To Your Own.

Female Transformation Of The Week
femaletransformations@bodybuilding.com

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