Bodybuilding.com - Female Transformation Of The Week - Ksawera Usman.

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Did you know?
Losing weight is not impossible.

Ksawera was unhappy and very self conscious when she was overweight and tried everything to lose it. Learn more about her life changing journey and how she went on to lose 80lbs!

Female Transformation Of The Week - Ksawera Usman.

By: Ksawera Usman

Before:
220 lbs

After:
140 lbs

Vital Stats

Name: Ksawera Usman
Age Now: 18

Before:
Age: 13
Weight: 220 lbs
Height: 5'7"
Pants size: 20
Blouse size: 1x

After:
Age: 14
Weight: 140 lbs
Height: 5'7"
Pants size: 6
Blouse size: small

Why You Got Started?

I was always self conscious about my weight when I was overweight. People used to make fun of me and stare at me when I walked in a room; on top of all the shame and unhappiness I felt internally, I also developed some health problems from the weight.

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Ksawera Usman, June 2005.

I had very high blood pressure which resulted in a 24 hour headache. My parents used to worry something might end up happening to me unless I lost the weight. They bought me all kinds of diet pills and signed me up at the local gym. After several attempts eventually I gave up and convinced myself it was just plain and simply impossible to lose weight.

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Ksawera Usman, July 2005.

A few months after losing hope I began to ride the bike with my older brother, 4 miles to school and 4 miles back. I wasn't expecting to lose any weight; I did it because I was having fun.

A couple of days later I saw my pants were a little bit too big on me. I became very excited and decided to weight myself for the last time. To my surprise I found I lost 12 whole pounds. This was the start of my journey.

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Ksawera Usman, September 2006.

How You Did It?

After losing the first 12 pounds un-expectantly, I started eating regular small portioned 6 meals a day, and spending an average 3 hours 6 times a week at the gym. Since I was really big I started to lose 2 pants sizes a week at first which totaled in about roughly 8-12 pounds a week.

Eventually after I dropped to size 12 (175 lbs) the weight/fat loss wasn't half so rapid. I began to lose just 1 pants size and about 6 pounds average a week. As time passed and I became thinner, yet again weight and fat loss started to decrease in speed.

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Ksawera Usman, September 2006.

It took me about 8.5 months total to go from 220 to 140lbs. These days on average I can lose only about 4 pounds max per week (in a healthy manner).

Supplements

I took only vitamins and minerals.

Currently Taking:

Whey Protein, Chocolate
Fat loss capsules
Multivitamin

A Sample Week Of Diet

(9:00am) Morning:

4 egg whites with a tad bit of yolk
2 pieces of whole grain toast
Side of vegetables.

(11:00am) Snack:

Vegetables Fruits (then)
Protein Shake (now)

(1:00pm) Lunch:

Medium Chicken salad

(3:00pm) Snack:

Fruit Salad , (if that doesn't cut it then I have 1/2 or the whole veggie burger wrap w/ plenty of vegetables inside.)

Then 4:00pm-6:00 is cardio/weight training time

(7:00pm) Dinner:

Varies, usually 2 egg whites on a piece of whole grain toast with a side of vegetables.

(8:00pm):

Smoothie (then)
Protein Shake (now)

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Ksawera Usman.

A Sample Week Of Training

Sunday: Cardio, Abs
Monday: Upper/Lower Back (Cardio)
Tuesday: Abs (Cardio)
Wednesday: Biceps, Triceps (Cardio)
Thursday: Shoulders, Abs (Cardio)
Friday: Cardio, Legs
Saturday: Break

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Ksawera Usman.

Suggestions For Others

Losing weight is not impossible. I used to think that weight loss depended solely on genetics (metabolism) but then I found out the greater portion that determines the speed of your metabolism is under my control.

My Tips:

Eat plenty of fruits/vegetables.
Know it takes time and patience.
Eat small well portioned 6 meals a day.
DON'T GIVE UP.
Take some form of a vitamin supplement once a day.
Choose cardio level exercise over fat loss zone exercise whenever possible.

Why A Fat Loss Zone?

"So is the 'fat-loss zone' the best way to lose fat? The answer is no!

Although the "fat-loss zone" uses a higher percentage of fat for fuel; you need to look at the big picture which is calories burned. Below is a chart that compares the two training zones.

RELATED ARTICLE

[ Click here to learn more. ]

Cardiovascular Exercise Basics.
In order for aerobic exercise to be effective, it needs to be performed within the fat burning zone. Read right here to get some of the best fat burning cardio activities.

Author:
Hugo Rivera

Low Intensity Training burns 50% fat for fuel ex: 100 calories x 50% = 50 calories from fat High Intensity Training burns 40% fat for fuel ex: 160 calories x 40% = 64 calories from fat.

Say, for example, you burn 100 calories in 20 minutes of Low Intensity exercise compared to 160 calories in 10 minutes of High Intensity Exercise, you've still burned more total fat doing High Intensity Exercise."

-Stephanie Green