Mitchie Lost 72 Pounds And Half Of Her Body Fat To Make Her Mom Proud!

Mitchie was on a downward spiral and fitness was the furthest thing from her mind. After the tragic loss of her mother and a bit of self reflection Mitchie decided it was time for a change. See how she did it.


Vital Stats

Name: Mitchie Sarmiento

Email: mitchie.sarmiento@gmail.com

BodySpace: Mitchieds

Mitchie Sarmiento Mitchie Sarmiento

Before:

Age:
22
Height:
5'6"
Weight:
208 lbs
Body Fat:
41%
Chest:
40"
Waist:
37"
Hips:
44"

After:

Age:
31
Height:
5'6"
Weight:
136 lbs
Body Fat:
24%
Chest:
35"
Waist:
28"
Hips:
37"

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Why I Got Started
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After going through a very rough breakup during college and dealing with the stresses of college life, I gained 50 pounds and ate emotionally the entire time. Eating food whenever I felt like eating was my outlet to dealing with my issues. I also had the type of job where eating out with clients was a common occurrence. I didn't feel valuable to anyone or to myself. I went from a steady size-10 to a size-14 at this time in my life. My dad always told me I gained weight and had to do something about it. But knowing how I am, the more I was told I was fat, the more stubborn I was. I simply didn't want to be told I was fat and to do something about it. If I was going to lose weight, it was going to be on my terms and my own desire. I'll admit, it hurt very much to be told I was fat. They were right. Only after coming back from a vacation in Hawaii in 2001 with a few friends of mine and seeing our pictures from our trip did I realize I needed to lose weight simply because I was fat. It's a funny thing when a light bulb suddenly switches in your mind. I finally put my stubbornness down and instead told myself I could do it if I wanted to. I really wanted to. Once I mentally accepted my own challenge, I haven't looked back.

I Finally Put My Stubbornness Down And Instead, Told Myself That I Could Do It If I Wanted To
+ Click To Enlarge.
I Finally Put My Stubbornness Down And Instead
Told Myself That I Could Do It If I Wanted To.

At first my focus was to lose weight. I wasn't thinking about strength training nor did I even know how to incorporate it in my life. I used to weight train in high school when I played basketball but I never went to a gym. Stepping into the gym for the first time is a scary feeling! I realized also that I didn't know much about eating well. I was always taught to eat everything on my plate during my childhood. I needed to learn everything from the ground up. I joined Weight Watchers and learned about portion control and making better food choices. I bought a gym membership and began to incorporate cardio for 20-30 minutes 3-4 times a week. I kept a food journal and tracked everything I ate. I lost 70 pounds by going to Weight Watchers within two and a half years and kept the weight off for 2 years. In 2007 my life began to get really hectic and unmanageable. I lost motivation to work out and soon 20 pounds crept back up on me putting me at 160 pounds. My mom also passed away during this time from weight-related issues. She had a combination of high blood pressure, diabetes, and thus suffered two massive heart attacks. It was devastating for me to lose my mom; my best friend. Although I had so many things to deal with; grieve and manage my chaotic life, I promised myself I would stay healthy so my fate would not be the same as my mom's and to love myself and know I am worth it. I learned the lesson.

Even though I went through a long and tough journey losing weight, I still didn't know much about working out with weights. Just last year, a good friend of mine who worked out often shared Bodybuilding.com and Oxygen Magazine, which propelled me to go even farther with my fitness goals! I learned how to incorporate fun workout programs, how to eat clean, how to incorporate supplements and a wealth of other information to help me along the journey. I've even made new friends who are fitness-minded as well. Within the past year of diving into the resources available to me via the web and magazines, I felt like I struck gold. I found contentment in the foods I eat, the exercise routines I find and try, and enjoy the feeling of achieving my goals. Being in the gym is no longer a scary feeling. Strength training and eating clean helped me shed body fat, get more toned and rock a size 4! I'm so proud that I can say I dropped 10 dress sizes!

My new goal is to shed my body fat from 24% to 10% and compete in a bikini competition. Wow. Never thought I'd ever say that! After all is said and done, my final weight will be around 118 pounds with a grand total weight loss of 90 pounds. I will compete in September 2011! And in that competition, I'm dedicating this journey to my mom who would be SO proud of me.

I'm Dedicating This Journey To My Mom Who Would Be So Proud Of Me
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I'm Dedicating This Journey To My Mom Who Would Be So Proud Of Me.

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How I Did It
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I lost 72 pounds and went from a size 14 at 208 pounds to a size 4 at 136 pounds by first learning how to eat and how to exercise. I know it sounds simple, but I really didn't know how much food was too much and how to exercise. My conception of food and exercise were not accurate and as I learned the importance of eating 5-6 small meals throughout the day, making healthy food choices, and incorporating cardio and lifting, I reached my goal. I surrounded myself with resources to educate myself about nutrition and training effectively. A majority of what I've learned in the past years have come from Oxygen magazine and Bodybuilding.com. These resources are filled with so many nuggets of information from great clean recipes to try, motivation articles, a beginner's guide to compete, videos on how to cook, a community of like-minded fitness enthusiasts and qualified trainers who are very helpful. The added encouragement from the community of BodySpace friends is also a bonus. There have been many days where someone would leave an encouragement and it would mean the world to me.

I Surrounded Myself With Resources To Educate Myself About Nutrition And Training Effectively
+ Click To Enlarge.
I Surrounded Myself With Resources To Educate Myself
About Nutrition And Training Effectively.

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Supplements
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Taken year round:

The following supplements are taken on an 8-week cycle/ 4 weeks off:

Note: Supplement dosages and schedule listed below in Diet section.

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Diet
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Meal 1:

Meal 2:

Meal 3:

Meal 4:

Meal 5:

Meal 6: Post Workout

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Training
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I follow many programs from www.bodybuilding.com. Kris Gethin's 12 Weeks To Your Future Physique program is awesome.

TERMS YOU'LL NEED TO KNOW
Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.

Day 1: Chest/Triceps/Abs

Day 2: Cardio

  • Cardio: 20 mins HIIT or 30 minutes on Treadmill (2x)

Day 3: Back/Biceps/Calves

Day 4: Cardio

  • Cardio: 20 mins HIIT or 30 minutes on Treadmill (2x)

Day 5: Legs/Shoulders/Abs

Day 6: Cardio

  • Cardio: 20 mins HIIT or 30 minutes on Treadmill (2x)

Day 7: Rest

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Suggestions For Others
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First and foremost, work out and train for your own self-fulfillment. Do not do it for someone else. It's your body; own it! I once read that to be a successful bodybuilder, you have to look for solutions and not for excuses. Be aware of your mindset everyday. Your mindset is what makes or breaks you to achieve your personal goal. Be accountable for what you eat and be honest by writing your intake down in a journal. When working out, always push yourself and maximize your time and efforts instead of dilly-dallying around the machines. With great effort comes great rewards.

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