Over 40 Transformation Of The Week - JoAnn Smith Lost 25 Pounds And 15% Body Fat!

After her car accident, JoAnn's back pain kept her from exercising which caused her to slowly begin gaining weight. Finally, she decided that she wasn't going to give up and set her sights on a competition! Learn how she shed 25 pounds!
Before Before:
142 lbs
After After:
117 lbs

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Vital Stats
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Name: JoAnn Smith
Email: joann_smith1@yahoo.com
BodySpace: joannsmith

Before:
Age: 48
Height: 5'7"
Weight: 142 lbs
Body Fat: 24%
Hips: 37.5"
Waist: 28.5"
Pant Size: 4

After:
Age: 48
Height: 5'7"
Weight: 117 lbs
Body Fat: 9%
Hips: 34.5"
Waist: 26.25"
Pant Size: 0

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Why I Got Started
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I had always been active in high school and after I graduated. Even after having four children I always got right back into shape. I loved being in the gym and working out, running was my favorite.

Then 5 years ago I was in a car accident. My back was broken, and just walking was impossible. After 6 months on a walker and managing my pain with vodka and pain pills the fit figure I once had was memory.

JoAnn Smith's Weight Loss Progress.
Enlarge Click Image To Enlarge.
JoAnn Smith's Weight Loss Progress.

I became heavier than I had ever been, at 165 pounds I was miserable. I continued to gain weight which only made my back hurt worse. With the additional weight, no muscle in my lower back or core strength, my back was in constant pain.

Finally I decided to get back to what I loved - the gym. I started out slowly using the elliptical machine to lessen the impact on my back, but I knew nothing about what kind of weight training I should be doing to build my lower back and core muscles.

I finally hired a personal trainer and after a year was back to 145. I could walk again without pain. I still was not able to run, but I could walk. I was not going to complain.

I Became Heavier Than I Had Ever Been. I Became Heavier Than I Had Ever Been.
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I Became Heavier Than I Had Ever Been.

Over the next couple of years I stayed right around 145, I was "skinny fat," and still out of shape. One day I walked into my new gym Anytime Fitness in Meridian, Idaho and the manager asked me if I had ever considered doing a figure competition. I told her no, and at my age just kind of giggled.

She planted a seed in the back of my mind that grew daily along with my curiosity. I asked more questions and with every answer I thought she was crazy. How in world could I get from 145 and 24% body fat to 120 and 8-10% body fat. She convinced me that she could make the transformation if I was willing to make the commitment.

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How I Did It
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On April 17th I decided to give it a try. My trainer: Tanya Pennington, Manager of the Anytime Fitness Gym in Meridian, Idaho and NPC Women's Figure Competitor sat me down for our first meeting and measurements. She gave me my first work out regimen and diet, as well as a list of supplements.

The diet was easy as I never really considered myself a "foodie." I thought it was going to be easy to have someone tell me what to eat every day. As for the exercise, we started out pretty slow just reminding my muscles what it was to work.

We Started Out Pretty Slow Just Reminding My Muscles What It Was To Work.
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We Started Out Pretty Slow Just Reminding
My Muscles What It Was To Work.

Because the date of the competition was 4 months away, I was able to start slow and get my body used to the new routine. In addition to the diet and exercise program my trainer had given me, I discovered Bodybuilding.com.

I stayed motivated by creating a BodySpace account and tracking my progress. When ever my trainer weighed and measured me I entered the information. It made it easy to track were I was heading and see by the graphs that what she was telling me to do was working.

In addition to BodySpace, I was on Bodybuilding.com daily. I found every calculator I needed plus information on how to do specific exercises my trainer had given me. I was on the website every day searching for all the information I could find about figure competitions.

I Stayed Motivated By Creating A BodySpace Account And Tracking My Progress.
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I Stayed Motivated By Creating A BodySpace
Account And Tracking My Progress.

Posing, diet, cardio, supplements, every question I had I found an answer, even how to treat the shin splints I had developed from running every day. I have become a Bodybuilding.com junkie.

Soon the weight started to melt away, and muscles started to appear. I began seeing definition in my arms I had never seen, and my back really started taking shape. That is what kept me motivated.

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Supplements
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Diet
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I learned quickly the importance of "cheat days". They are needed to boost the metabolism, they help the physique, giving yourself permission to splurge a couple of times during the 12-week transformation helped me get through the super strict diet.

And finally, after eating such a clean diet then eating everything I wanted I felt horrible, I was sick for a day. It really helped keep me on track because it was not worth feeling so bloated and sluggish.

My diet changed from lower calories to higher calories, increasing fat and eliminating it, all strategically planned by my trainer to trick my body into believing I was not starving it.

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Training
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My training changed after about 2 months of training. I started with just running for 30 minutes each day, I then graduated to HIIT on the treadmill and spinning bike, and watched the fat literally melt away. As the weather has cooled down I have moved my running outside which is much more difficult for me than the treadmill.

I worked different body parts daily and always included five minutes of cardio in between body sets to keep my heart rate up. I followed up my weight training with 35 minutes of cardio.

    Monday:

    Tuesday:

    • Legs: 3 sets of 20 reps

    Wednesday:

    • Back: 3 sets of 15 reps
    • Abs: 3 sets of 15 reps

    Thursday:

    Friday:

    • Legs: 3 sets of 20 reps

    Saturday:

    • Back: 3 sets of 15 reps
    • Calves: 3 sets of 15 reps
    • Abs: 3 sets of 50 reps

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Suggestions For Others
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Make a plan. If you fail to plan, you will fail. I live by my calendar and schedule my workout time in my calendar so nothing could get in the way of my workout time. After about 1 month, everyone knew that 5:30-to-7 p.m. was my time at the gym.

Create goals that are attainable, not necessarily easy but attainable. One of my first goals was to kick my craving for sugar. I set goals a day at a time, then a week at a time.

Cook as much of your food ahead of time as you can so you are not left to just "find" something or resort to food that is not on your diet. Chicken, rice, oatmeal all can be cooked ahead and keeps for about 1 week.

If You Fail To Plan, You Will Fail.
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If You Fail To Plan, You Will Fail.

Get a big cooler, pack everything you need for the day in your cooler except for dinner, and schedule your meal times. I get really busy during the day so I put my meal times in my calendar so I would remember to eat regularly. After about 8 weeks, I did not need a "reminder" to eat, as my body did a really good job of that.

And last but certainly not least find a qualified trainer you are comfortable with. I became comfortable with my trainer, and she got familiar with me and how my body reacted to the changes she would make. She knew why my body was doing what it was and what it was going to do next.

Stay tuned, I'm taking a couple of weeks off then back at it again for the Wild Wild West 2009 NBA State Championships in Yuma, Arizona. This has become an addicting hobby, it is great to watch and see what a well oiled machine will do when trained properly.