Name: Debby Cox
Weight: 157 lbs
Body Fat: 25%
Weight: 137 lbs
Body Fat: 15.4%
Why I Got Started
I had worked out on-and-off for many years, but I didn't know much about diet, weight training, or cardio. My boyfriend (at the time) had a personal trainer and kept encouraging me to find one. I had seen the results of one local trainer, so I decided to give him a shot.
Needless to say, he wasn't the friendliest person I had ever met, but I wanted the results that I knew he was able to give me. He took some before pictures of me, but didn't let me see them until the 3-month mark. I was shocked at how I had looked, but the results were amazing!
How I Did It
I did a total body workout 2 days per week with no cardio. I did one exercise per body part, starting with chest, shoulders, back, biceps, triceps, legs and abdominals.
The main key for my progress was diet. I started out at 1,500 calories per day (48% protein, 30% carbs, 22% fats). I used EAS Myoplex for my protein shakes because I am an ICU Nurse and I couldn't always eat whenever I needed to.
Full Body: 2 Days A Week
- Pushups: 4 sets of 10 reps
- Seated Barbell Military Press: 4 sets of 10 reps
- Lat Pulldowns: 4 sets of 10 reps
- Dumbbell Alternate Bicep Curl: 4 sets of 10 reps
- Triceps Pushdown - Rope Attachment: 4 sets of 10 reps
- Barbell Step Ups: 4 sets of 10 reps
- Hanging Leg Raise: 4 sets of 10 reps
Suggestions For Others
Never give up! This is a journey, and as with any journey, there are hills to climb and hurdles to overcome, but there are also sunny, easy days as well.
Stay focused. Before you eat anything, go to a mirror and lift up your shirt. Ask yourself "do you want abs, or this junk food?" Make each bite you take an act of thoughtfulness. Remember, food is fuel.
Best of luck to all who aspire to achieve their own personal best. My goal is to inspire others, hopefully I have accomplished that!