Name: Wendy Feth

Email: helenawf@netscape.net

BodySpace: helenawf

Before: Age: 43 Weight: 168 lbs Body Fat: 30% Waist: 36.5" Chest: 39" Hips: 39.75"	After: Age: 44 Weight: 118 lbs Body Fat: 18% Waist: 26.5" Chest: 33" Hips: 33.75"

Why I Got Started

I decided to change my body because I was tired of being fat and unhappy. I hated having my picture taken. I got started because of two things. First, my husband started working out again and losing weight. Secondly, I loved watching The Biggest Loser and was inspired to lose my weight as the contestants had.

How I Did It

I started by tracking my food and changing my food choices. Also, I started walking three times per day five days per week. By May 2008, I lost 16 pounds. I was excited to hear of a new gym opening in my town that offered all the amenities I was used to in larger cities so I joined.

I started training with light weights three times per week. I continued to walk 30-60 minutes and eat clean. I trained with weights 3-4 times per week and gradually added weight and changed my training program every 6-8 weeks. By January 2009 I weighed 126 pounds and wore a size 6, (when I started I wore a size 12).

I had a setback in February 2009 when I started having knee pain. It turned out that I had fractured my knee cap when I slipped and fell on my knee back in October of 2008. I was put in a brace and could not train legs or do cardio for 8 weeks. I continued to train upper body. Once cleared by the doctor, I resumed training.

Click To Enlarge.
I Decided To Change My Body Because I Was Tired
Of Being Fat And Unhappy.

Supplements

• Calcium
• Multivitamins
• AST Micronized Creatine
• Prolab Glutamine Powder
• Higher Power Nutrition Chromium Picolinate
• Biotest Hot-Rox
• Prolab Metabolic Thyrolean
• NOW C-1000
• Beverly Int. Ultra 40

Diet

Meal 1: Before Cardio

• 1 scoop of Beverly Int. Ultra 40
• 1 cup Nonfat Milk
• 1 serving Multivitamins
• 600 mg Calcium
• 1 serving NOW C-1000
• 1 serving Higher Power Nutrition Chromium Picolinate

Meal 2:

• 3 Egg Whites
• 1 cup Spinach
• 1 Low Carb Wrap
• 1 cup Green Tea1 serving Prolab Metabolic Thyrolean

Meal 3:

• 1/4 cup Old Fashioned Oats
• 1/3 cup Wheat Bran
• 1 scoop of Vanilla Whey Protein
• 1/4 cup Blueberries or Strawberries1 serving Biotest Hot-Rox

Meal 4: Pre-Workout

• AST Micronized Creatine
• 1 serving Prolab Glutamine Powder

Meal 5:

• 3 oz Chicken Breast Grilled 4 Spears of Roasted Asparagus or 1/2 cup Green Beans or 1/2 cup Broccoli
• 1/4 cup Brown Rice
• 1 tbsp Salsa

Meal 6:

• 2 cup Spinach
• 3 oz Tuna
• 1 tbsp Lemon Juice

Meal 7:

• 1 Fish Fillet either Tilapia or Salmon
• 1/4 cup Brown Rice
• 1/2 cup Green Beans or Spinach Salad

Meal 8:

• 1 scoop of Chocolate Casein Protein Powder

Training

Day 1: Legs/Abs

• Squats: 8 sets of 8 reps
• Stiff-Legged Deadlifts: 8 sets of 8 reps
• Calf Raises on Hack Squat Machine: 8 sets of 20 reps
• Crunches: 8 sets of 20 reps

Day 2: Cardio

• 20-45 minutes on the Elliptical or Treadmill

Day 3: Back/Abs

• Pullups or Bent Over Rows: 8 sets of 8 reps
• Back Extensions: 8 sets of 15 reps
• Bicep Curls: 8 sets of 8 reps
• Twisting Crunches: 8 sets of 20 reps

Day 4: Cardio

• 20-45 minutes on the Elliptical or Treadmill

Day 5: Chest/Shoulders/Tris

• Bench Press: 8 sets of 8 reps
• Military Press: 8 sets of 8 reps
• Close Grip Bench Press: 8 sets of 8 reps
• Crunches: 8 sets of 20 reps

Day 6: Cardio

• 20-45 minutes on the Elliptical or Treadmill

Day 7: Rest

Tips For Others

First, it is never too late to start and make a U-turn toward better health. Start out small and build. Take baby steps. Track your food and add cardio, such as walking. Then, when you start lifting, use light weights and concentrate on your form.

Give your ligaments and tendons time to adapt. Muscles adapt faster so if you go too heavy too fast you risk injury. Lastly, dieting doesn't have to be boring. Check out my blogs for some great recipes like perfect turkey burgers, two bean hummus and much more.

Click To Enlarge.
It Is Never Too Late To Start And Make A U-Turn Towards Better Health.

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