Name: Melissa LaLone
Weight: 250 lbs
Chest: 38 H
Weight: 137 lbs
Chest: 32 C
Why I Got Started
I really started lifting about the time my oldest was 5-years old. I settled into that mid-twenties complacency and was about 195 pounds. I got down to 148 and then got pregnant with my second son. I went back up to 220 by the time I delivered. It took me a full year to lose the weight.
I stayed around 150 for the next 6 years which, because of the muscle I carry, was a size 4/6. Then in 2004 I was pregnant again. I went back up to 250 pounds. It seemed like I had uncontrollable cravings for everything that I rarely allow myself to eat when I am not pregnant. It took a good year and a half to lose the weight this last time.
My last pregnancy I lifted up until the day before I delivered. I was back in the gym 9 days later. Nothing was going to keep the weight off me it seemed when I was pregnant, but lifting and having all that muscle underneath my fat is what allowed me to get my shape back.
How I Did It
I kept lifting and going to the gym 5-6 days per week all during my pregnancy. I got right back into the gym as soon as I could after each baby. Some days the best I could do was to just be there. I was tired, many times discouraged. I was frustrated with myself for not seeming to have the will power to keep all the extra weight off.
I always reminded myself that the gym was my time for me. I firmly believe I have to take care of myself in order to take care of my family so working out was for them as well as for me. I took the boys with me, had them in sports classes and I coached their sports teams.
I coached my middle son's basketball team in early spring of 2005 and was his soccer coach when I delivered my last son in late May 2005 - I missed one game. I coached because I knew if I was at the gym doing something I would get to the weight room that day as well. I always believed I could get where I wanted to be and I think really believing in myself helped me a lot.
Also - setting mini goals along the way was crucial. I might not have been able to fit into any of my pre-pregnancy clothes - but maybe I could lift 10 pounds heavier on a deadlift one week then the week before. They were goals that might not have been visible to other people - but I knew when I had reached them.
Another result of the mini goals was that I became pretty strong. I loved that. It made carrying around my purse, a diaper bag, a gym bag, a baby while herding the other two just a little easier.
It varied some but I always tried to eat more protein then carbs with every meal. I would try and have really low carbs a lot of the time but increase my fat intake. That seemed to work better for me than really low fat and a higher carb intake.
Day 1: Chest
- Bench Press: 3 sets 12 reps
- Incline Flyes: 3 sets 12 reps
- Cable Crossovers: 3 sets 12 reps
- Incline Dumbbell Press: 3 sets 12 reps
- Lat Pulldowns: 3 sets 12 reps (Partial Reps)
- Seated Rows: 3 sets 12 reps
- Straight-Arm Pulldown: 3 sets 12 reps
- Stiff Leg Deadlifts: 3 sets 12 reps
- Shrugs: 3 sets 12 reps
- Reverse Flyes: 3 sets 12 reps
- Machine Shoulder Press: 3 sets 12 reps
- Dumbell Shoulder Press: 3 sets 12 reps
- Lateral Raises: 3 sets 12 reps
- Front Plate Raises: 3 sets 12 reps
- Alternating Bicep Curls: 3 sets 12 reps
- Barbell Curls: 3 sets 12 reps
- Hammer Curls: 3 sets 12 reps
- Close-Grip Bench Press: 3 sets 12 reps
- Dips: 3 sets 10 reps
- Rope Pushdowns: 3 sets 12 reps
- Squats: 3 sets 12 reps
- Romanian Deadlifts: 3 sets 12 reps
- Plie Squats: 3 sets 15-20 reps
- Dumbbell Lunges: 3 sets 12 reps
- Leg Press: 3 sets 12 reps
- Leg Curls: 3 sets 10-12 reps
- Seated Leg Curls: 3 sets 12 reps
Day 2: Back
Day 3: Shoulders
Day 4: Arms
Day 5: Legs
I don't do a lot of cardio. I'd love to but I just don't have the extra time to spend in the gym and away from my family. A goal for me in the next year is to get a nice elliptical machine for at home. I'm not getting any younger and I think that cardio is crucial for overall health and wellness. I've had to focus a lot on my diet to control body fat because I don't do enough cardio.
Suggestions For Others
Taking care of yourself is the best gift you can give to your family, especially your children. Your healthy lifestyle will give them the tools they need to live long and healthy lives.