By: Over 40 Transformation Of The Week

Before: 165 lbs

After: 116 lbs

Vital Stats

Name: Melanie Spencer
Height: 5'5½"
Email: melanieonthedrive@gmail.com
BodySpace: NotTooLate
Training Journal: NotTooLate
Age: 50

Before:
Weight: 165 lbs
Waist: 38"
Hips: 40"

After:
Weight: 116 lbs
Waist: 27"
Hips: 35½"

Why I Got Started

I had gained weight in my 40's, most of it in the last year before my weight loss plan started. I was up to 165 pounds and realized that I was going to be 50 very soon and I was in bad shape.

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Melanie Spencer's Progress.

I had compressed cervical discs in my spine, scar tissue in my right ankle, arthritis starting in my knees and was in a lot of pain. I was having a lot of trouble walking and didn't want to end up in a wheelchair. I had 7 months to get in shape for my 50th birthday.

How I Did It

June 1st, 2007 - I started with a liquid fast of vegetable broth, water, and fruit juices for 10 days. Then I joined a gym and started with yogalaties (yoga and pilates) and the treadmill. I read about nutrition and went on a clean eating program.

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Melanie Spencer.

After 3 more weeks I had an interview with a personal trainer who put me on a weekly routine using the weight machines until I developed some strength. The machines strengthened my arms enough eventually to try free weights. I used the dorsi flexion machine to break down the scar tissue in my ankle.

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Melanie Spencer.

I read a lot about strength training on Bodybuilding.com and I purchased 'Strength Training Anatomy' by Frederic Delavier. By mid August 07 I was practicing the free weight exercises that I had read about. I worked through my back pain until one day it just didn't hurt anymore.

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Strengthening my back muscles had eased the pressure on my spinal discs. I no longer had knee, back or joint pain. I realized that I would have to dedicate my life to weight training if I wanted to be pain free and healthy.

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Melanie Spencer.

By mid October '07, I developed my own routine training full body 3-days per week and cardio on the alternating days with one-day off. By mid November '07, I had started a new 3-day split routine which I have used until the present.

Supplements

• Protein powder to make sure I'm getting enough protein for muscle growth
• Omega 3-6-9 for healthy hair and skin on the low fat plan
• Amino acids because they are the building blocks of proteins

Diet

I've learned so much about nutrition from reading articles on Bodybuilding.com and from the members who have personally helped me in the Bodybuilding.com OV35 forums. I have been using a low fat, high protein plan, eating more than I ever have, and never feeling hungry!

Breakfast:
• Coffee
• 1 tsp honey
• Multivitamins
• Omega 3-6-9
• Amino complete complex
• Vitamin C & D
• Oatmeal
• Flax
• Raisins
• Almonds

Lunch:

• Chicken breast
• Whole wheat tortilla
• 1 cup vegetables
• 1 slice fat free cheese

Pre-workout:

• Protein Shake

Post-workout:

• 1 scoop whey protein
• Water/Skim milk

Dinner:

• Banana
• Vegetables
• Salmon

Snack:

• Fat free yogurt
• 1 scoop protein powder
Or
• Skim milk
• 2 egg whites
• 1 tsp honey
• 1 scoop protein powder

Before bed:

• Fat free cottage cheese

Training

I train with free weights 3 days per week either in the gym or in my home. I use the heaviest weight I can each training session and always strive to increase in weight.

I feel that women should train using the same methods as men and if they don't want to bulk up they can stop increasing in weight and maintain their routine at that level.

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Women Should Train Using
The Same Methods As Men.

As women grow older weight training is even more important to strengthen their bones and maintain a healthy lifestyle. I do 2 to 3 sets of between 8 and 10 reps per set of each exercise.

Monday
Chest
• Barbell Bench Press: 3 sets of 10 reps
• Incline Dumbbell Presses: 3 sets of 10 reps
• Flat Dumbbell Presses: 3 sets of 10 reps

Shoulders

• BB Military Press: 2 sets of 10 reps
• Upright Barbell Rows: 2 sets of 10 reps
• Upright Dumbbell Rows: 3 sets of 10 reps
• Seated Dumbbell Presses: 3 set of 10 reps or to failure
• Lying Lateral Raises: 3 sets of 10 reps
• Standing Front Lateral Raises: 3 sets of 10 reps

Abs

• Crunches/Decline Crunches, 25-50 reps
• Cable Crunches: 2 sets of 50 reps

Click Here For A Printable Log Of Monday.

Tuesday
Rest

Wednesday

Legs
• Barbell Squats: 3 set of 10 reps
• Dumbbell Squats: 3 sets of 10 reps
• Leg Press: 3 sets of 15 reps or on alternating weeks with 100 reps of 100 lbs
• Seated Leg Curls: 3 sets of 10 reps
• Leg Extensions: 3 sets of 10 reps
• Barbell Calf Raises: 3 sets of 10 reps

Triceps

• Cable Pull-downs: 3 sets of 10 reps
• Skullcrushers: 3 sets of 10 reps
• Triceps Extensions Behind Head: 3 sets of 10 reps
• Triceps Kickbacks: 3 sets of 10 reps

Abs

• Crunches/Decline Crunches, 25-50 reps
• Cable Crunches: 2 sets of 50 reps

Click Here For A Printable Log Of Wednesday.

Thursday
Rest

Friday

Back
• Deadlifts: 3 or 4 sets of 3-10 reps
• Bent Barbell Rows: 3 sets of 10 reps
• One Arm Dumbbell Rows: 3 sets of 10 reps
• Hyperextensions: BW 25 reps
• Lat Pull-down Machine: 3 sets of 10 reps (narrow, mid, wide grips)

Biceps

• Curls: 3 sets of 8 to 10 reps
• Concentration Curls: 3 sets of 10 reps
• Hammer Curls: 3 sets of 10 reps
• Barbell Curls: 2 or 3 sets of 8 to 10

Abs

• Crunches/Decline Crunches, 25-50 reps
• Cable Crunches: 2 sets of 50 reps

Click Here For A Printable Log Of Friday.

Saturday
Rest

Sunday

Cardio/Rest/Work On Lagging Body Parts
• Treadmill: 45 minutes alternating jogging and power walking
• Skipping Rope: 10 to 15 minutes

Click Here For A Printable Log Of Sunday.

Click Image To Enlarge.
Melanie Spencer.

Suggestions For Others

It's never too late to set to your mind to reaching your goals. Set short term goals and work towards each one and before you know it you'll have reached your long term goal.

Eating clean is very important in maintaining your health over the long term. It's never too late to adopt healthy eating habits. You will also be teaching your children and grandchildren an important lesson in life.

Click Image To Enlarge.
Melanie Spencer.

Bodybuilding.com has numerous articles that can be utilized for your education in nutrition and exercise plan. The OV35 forum has many helpful members that can answer your questions if you need more support or advice.

Starting a journal in the Bodybuilding.com OV35 Journals Forum will help you keep a record of your weight loss and muscle gains and will motivate you to reach your goals. Find the nutrition plan and workout routine that will work for you and stick to it. Dedication is key.

You Could Be Our Next Transformation Of The Week!

Male Transformations. No longer content to sit on the sidelines of life these guys have gone from wimp to pimp!

Female Transformations. Done with giving excuses, these ladies have given themselves the bodies they always wanted!

Teen Transformations. These amazing teenagers have made changes in their lives that most adults only dream about!

Over 40 Transformations. Age is no excuse for these over 40 women & men who have decided to feel and look young again!

over40transformations@bodybuilding.com

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