Bodybuilding.com - Over 40 Transformation Of The Week - Sarah Murdick Shed 31 Pounds And 15% Body Fat!

Printable page

Did you know?
Don't ever use age as an excuse to not be your healthiest, fittest self.

Sarah first decided that she needed a change after she realized that she gained 20 pounds while attending massage therapy school. Read on to learn how she got started down the road to fitness and shed 30 pounds and 15% body fat right here!

Over 40 Transformation Of The Week - Sarah Murdick Shed 31 Pounds And 15% Body Fat!

By: Over 40 Transformation Of The Week

Before:
151 lbs

After:
121 lbs

Vital Stats

Name: Sarah Murdick
Email: mumsy3@att.net
BodySpace: Mermaid Lady

Before:
Age: 57
Height: 5'4"
Weight: 151 lbs
Body Fat: 35%
Chest: 36"
Waist: 29"
Hips: 42"
Thigh: 25"

After:
Age: 57
Height: 5'4"
Weight: 121 lbs
Body Fat: 20%
Chest: 34"
Waist: 25"
Hips: 36"
Thigh: 21"

Why I Got Started

I got started after gaining about 20 lbs while attending massage therapy school. I felt terrible and decided to get back in shape. Since last April I have proven to myself and a lot of other people that you can be fit no matter what your age!

I have lost 30 lbs and plan to keep improving and being healthy well into old age! My beautiful daughter, Audrey, who is a competitor and trainer/nutritionist has encouraged me all the way.

Click Image To Enlarge.
Sarah Murdick's Body Fat Percentage Progress.

How I Did It

I started eating very clean, doing cardio and lifting weights. With the help of my daughter, who is my coach and nutritionist, I was able to start at a level that was appropriate for me and increase my cardio and weight lifting each week.

I have found that it's best to "mix things up" and not always do the same exercises, weight and reps for too many weeks in a row, and to vary my form of cardio as well - although I love to run!

Click Image To Enlarge.
I Was Able To Start At A Level
That Was Appropriate For Me.

Supplements

RELATED PRODUCT

SciVation Presents:
Xtend
Xtend is a precise, scientific blend of Energy Aminos consisting of the proven 2:1:1 ratio of Branched Chain Amino Acids (L-Leucine, L-Isoleucine and L-Valine), Glutamine, Citrulline Malate, and Vitamin B6.
[ Click here to learn more. ]

Diet

I eat 6 small meals a day with a protein and complex carb at each meal. Here is a copy of my eating plan:

Meal 1:

100 calories worth of oatmeal, whole grain cereal or toast
Scrambled egg whites
Unsweetened almond milk (optional)

Meal 2:

Meal 3:

Lean protein
Brown rice or other whole grain product
1 cup of steamed vegetables

Meal 4:

Meal 5:

Lean protein
1 cup of steamed vegetables
1 large salad
Avocado or olive oil

Meal 6:

Lean protein or low carb protein shake
Flax seeds

Training

This is the plan as it stands right now. Sunday is usually my day off. The rest of the days I do cardio. I have built up to 4 40 minutes of cardio, so far, six days a week.

I started out lifting lighter with three sets of 15, 12, 10 reps; and now am lifting heavier starting with 12-15 reps on a lighter weight and then 3 sets of 6-8 reps on the heaviest weight I can lift.

Monday: Legs, Abs & 40 Minutes Of Cardio

Tuesday: 40 Minutes Of Cardio

Wednesday: Triceps, Chest & Calves

Thursday: 40 Minutes Of Cardio

Friday: Back, Biceps, Abs & 40 Minutes Of Cardio

Saturday: Shoulders & 40 Minutes Of Cardio

As time goes on I will most likely increase my cardio to lower my body fat more and, of course, lift heavier weights.

Suggestions For Others

Don't ever use age as an excuse to not be your healthiest, fittest self. There are so many examples of people in this world who have remained active and vital to an advanced age. The benefits far outweigh the sacrifices!