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Female Transformation Of The Week - Tosha Heitmann.

Tosha had been having problems her entire life and did whatever it took to lose weight. She soon discovered this was not helping. Learn how she lost 45 pounds during this transformation with the help of her sister and others right here!

Before:
177 lbs

After:
132 lbs

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Vital Stats
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Name: Tosha Heitmann
Email: Theitmann@hotmail.com
BodySpace: SuperChic

Before: 10-21-06
Weight: 177 lbs.
Body Fat: 28%
Size: 14-16

After: 09-22-07
Weight: 132 lbs.
Body Fat: 11-12%
Size: 6-8

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Why I Decided To Change My Body
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I struggled with self-confidence and low self-esteem my whole life. I didn't like the way I looked. My freshman and sophomore years of college I didn't care what I did to look better and ended up starving myself for days, living on cardio, and binge eating. I lost weight and everyone said I looked great. It was encouraging to hear that I was making progress but in the back of my mind, I knew I was only hurting myself.

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It was not until going into the summer of my last year of college that I was encouraged to change into a healthier lifestyle before I really ended up hurting myself. That summer, I went to live with my sister in Minneapolis for work experience. During that time, my sister was constantly watching my eating habits and workout routine. She realized what I was doing and would not allow the damage of overtraining and not eating to continue.

Click Image To Enlarge.
I Really Ended Up Hurting Myself.

She introduced me to the Body for Life program, 5k races and sprint triathlons. It was great to eat healthy and have the goals to be an athlete in the races. However, my body rebounded off the lifestyle I had been living and I gained weight quickly. Throughout all this time, I still did not have a positive body image.

Body For Life
Body for Life is a 12-week diet and exercise program, and also an annual physique transformation competition. It was created by Bill Phillips, a former competitive bodybuilder and the founder of EAS, a manufacturer of nutritional supplements. It has been popularised by a bestselling book of the same name.

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How I Did It
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My sister took me to my first natural bodybuilding/figure show in April 2006. I wanted to be that girl on stage with the beautiful physique. I wanted the muscle and the healthy body that these athletes had. I was tired of being unhappy with my body. I got the thought in my head that I could possibly compete, but I really did not believe in myself enough to express my desire to compete.

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In October 2006, I decided if these athletes could achieve this awesome physique naturally without taking steroids and other drugs I could too. I decided then that I was going to be a natural physique competitor and I was going to do it to the best of my ability. I began to talk with other natural competitors from the OCB website forum. This is when I started working with Sean "Sully" Sullivan.

Click Image To Enlarge.
Tosha Heitmann.

It took a lot of pain, sweat and tears but this past year of my life has been the best decision I have made. Not only have I achieved the best shape of my life, I have exponentially increased my knowledge of healthy living.

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I cannot wait to eventually work with others and share the knowledge and experience I have gained, as well as continue to improve my physique. I have my sister, trainer Sully, the world of natural bodybuilding and my boyfriend Zack to thank for completely changing my life.

Click Image To Enlarge.
Tosha And Her Boyfriend Zack.

I am now a healthy, natural physique competitor who has positive self-esteem and self-confidence. I have transformed my life and body in less than a year to one that I can happily say I will live with for a long time and continue to improve.

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Sample Diet
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My diet throughout the past year has changed almost every 4-6 weeks to add variety and keep my body guessing at what I am doing. Below is a sample of what I did for part of my competition diet. I was working with cycling carbs every 3 days to try to burn some more fat.

Day 1

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

lettuce

Day 2

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Day 3

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

oatmeal

sweet potato

banana

Now, into my off-season I have a macro breakdown roughly of 160g protein, 100g Carb, 50g fats and around 1650-1750 calories.

Click Image To Enlarge.
Tosha Heitmann.

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Training
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Throughout my transformation year, I was on several different training programs depending on what I needed to focus on. My training typically changed every 4-6 weeks. Pre-contest I did a lot of circuit training. Here is a sample of some of the circuits I utilized. A circuit was completed two times with no (or very little) rest between exercises.

CIRCUIT A

A1.

A2.

A3.

A4.

A5.

print Click Here For A Printable Log Of Circuit A.

CIRCUIT B (15-20 reps per set)

B1.

B2.

B3.

B4.

B5.

print Click Here For A Printable Log Of Circuit B.

CIRCUIT C (15-20 reps per set)

C1.

Dumbbell Curl

C2.

Calf Raise

C3.

Triceps Extension

C4.

Crunch On Exercise Ball

C5.

Upright Row

print Click Here For A Printable Log Of Circuit C.

After a week to two weeks on these circuits I would combine them so I would do 2 circuits of A and B in a day to up the intensity as I progressed towards the competition date. For cardio, I was doing at least 5 sessions per week of 40 minutes.

Now into off-season training I have a 4-day split and am working on growth.

MONDAY

Lower body - Quad dominate

Click Here For A Printable Log Of Monday - Lower Body.

TUESDAY

Upper body - Horizontal dominant & cardio

Decline Triceps Extension

Barbell Curls

Upright Row

3 sets of 12-15 reps

Click Here For A Printable Log Of Tuesday - Upper Body.

Hamstring Focused Day

5 sets of 8 reps

5 sets of 6 reps

3 sets of 12 reps

5 sets of 8 reps

4 sets of 4 reps

Click Here For A Printable Log Of Hamstring Focused Day.

Delt Focused Day

6 sets of 5 reps

8 sets of 3 reps

2 sets of 8 reps

3 sets of 10 reps

Click Here For A Printable Log Of Delt Focused Day.

Cardio is 3 sessions a week: 2 moderate 30-minute sessions and 1 HIIT session at 20 minutes.

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Supplements
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Pre Contest

Off Season

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Suggestions To Others
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Always, always, always, believe in yourself and you can accomplish anything. The first person you have to make happy is yourself. Accomplish your happiness and all you can do is succeed. Surround yourself with positive thoughts and people. There is no limit to what you can accomplish if you believe in yourself and follow your dreams. Supplements are only supplements, to make it all you need is your hard work, dedication, and healthy eating. Dream big ... Train hard.