Bodybuilding.com - Female Transformation Of The Week - Elicia Hill. How I Lost 30lbs!

Printable page

Did you know?
It is scary starting something new (you may even feel 'goofy'), but you have to be able to see past the beginning stages of working out.

Elicia was gaining a lot of weight in high school and had very low self esteem. After losing more than 30 lbs and 15% body fat she was able to compete as a powerlifter and win. Check out this amazing transformation!

Female Transformation Of The Week - Elicia Hill. How I Lost 30lbs!

By: Elicia Hill

Before:
145 lbs

After:
109 lbs

Vital Stats

Name: Elicia Hill
Email: Hill_eliciaj@yahoo.com
BodySpace: Go!
Photo Gallery: Go!

Before:
Weight: 145 lbs.
Height: 5'
Body Fat: 27-29 %
Waist: 32 inches
Hips: 41 inches
Chest: 36 inches

Now:
Weight: 109 lbs.
Body Fat: 12%
Waist: 25 inches
Hips: 34 1/2
Chest: 32 inches

Why I Got Started

I had low self esteem due to weight gain during High School, which continued into my first two years of military service (with the Air Force). Finally one day I got tired of complaining and decided it was time to step up and take care of it.

Click Image To Enlarge.
It Was Time To Step Up.

I started out by doing cardio everyday and using the Atkins diet; which only made me smaller, softer and flabbier. In March of 2005 I got deployed and luckily met a female sergeant who was getting ready for a bodybuilding competition; intrigued I asked her for advice on toning up and losing weight.

RELATED ARTICLE

Pumping Iron - Iraq Edition.
Six U.S. Soldiers; 18 months from home; one war to fight; one common goal: To get massive by any means necessary! See how creative a few US Soldiers had to get in order to continue their bodybuilding.
[ Click here to learn more. ]

She got me started on this path and I soon fell in love with the physical and mental results. In February 2006 I competed in the 2006 US Force Europe Power Lifting Championship where I took first place in the 56kg weight class; before doing the competition I had no idea how powerful I was (I am not a very big girl so I was surprised).

I recently competed at the 2006 U.S. Forces Europe Bodybuilding and Figures Championship put on by MWR and INBF (Darmstadt Germany). I placed second in the Woman's Short Figures class; I enjoyed the experiences of both Power Lifting and Bodybuilding/Figures competing and hope to do power lifting on my off season to prepare for bodybuilding.

Click Image To Enlarge.
I Placed Second In The Woman's Short Figures Class.

How I Did It

I began by first evaluating my diet; Atkins was not doing me any good so I had to learn how to eat properly (changing to wheat instead of white bread, eating veggies, protein and drinking water and eating every three hours); next I set goals (long-term and short-term) and took pictures (I cried when I saw the first photos, but that only motivated me to continue). Then I learned how to properly lift weights (starting out with light weight until I got my form down).

Four weeks after I started my program I took pictures again and this time I was pleased with what I saw; from then on weight training and eating healthy has been a serious part of my lifestyle.

Click Image To Enlarge.
Training & Healthy Eating Are Now
Serious Parts Of My Lifestyle.

Supplements

Sample Week Of Diet

Meal One:

Egg whites (4-5)
1/2 cup of plain oatmeal sweetened with Splenda and sometimes topped with sliced almonds
One cup of black coffee with Splenda

Meal Two:

2 scoop protein shake with peanut butter
Almonds or a Granny Smith Apple

Meal Three:

Chicken, fish or turkey
Medium salad or other colorful veggies with vinegar and oil
Crystal Light or Diet V8 Splash (only 10 calories per serving!)
Two plain rice cakes

Meal Four:

2 scoop protein shake and Granny Smith Apple or scoop of peanut butter (depending on my fat intake by this point).
Or a Carb Select Protein plus Power Bar (I usually try to keep it to once or twice a week).

Meal Five:

chicken, fish or turkey with veggies and vinegar

Meal Six:

If there ends up being a sixth meal I will usually keep it light:
3 egg whites or one scoop protein shake.
By the sixth meal I am usually ready to go to sleep.

Sample Week Of Training

I usually like to do three days on and one day off with my work out; in the past I have also done three on, one off, one on and one off and start over (it sounds weird but you get plenty of rest and plenty of exercise). If I am in a three and one schedule I will do weight training on the first two days and reserve the third day for cardio only; on my days off if I feel good I will usually do some light cardio.

I try to hit cardio at least 5 times a week for 45 min each session. Every 5 weeks I change up my routine to keep my body guessing and to keep me from getting bored. The following are some exercises I like to do; when I started out I did three sets of 12-15 reps, as I progressed I would do four sets of 8-10 (increasing the weight a little every week):

Upper Back:

print Click Here For A Printable Log Of Upper Back.

Lower Back:

Back extensions with weight
Back extensions without weight (on the bench)
Good mornings

print Click Here For A Printable Log Of Lower Back.

Chest:

print Click Here For A Printable Log Of Chest.

Legs:

print Click Here For A Printable Log Of Legs.

Biceps:

print Click Here For A Printable Log Of Biceps.

Triceps:

print Click Here For A Printable Log Of Triceps.

Shoulders:

Shoulder press (machine or dumbbells)
Side Lateral raises (dumbbells or machine)
Front lateral raises (dumbbells)
Seated rear deltoid with dumbbells

print Click Here For A Printable Log Of Shoulders.

Abs:

Ab twist
Crunches, weighted and non weighted (mix it up); use the stability ball for more of a challenge
Obliques: Side crunch with weight and without

print Click Here For A Printable Log Of Abs.

Suggestions For Others

It is scary starting something new (you may even feel "goofy"), but you have to be able to see past the beginning stages of working out. Do not expect too much in the first couple weeks; you have to stick to it and in time you will see the results and everyone else will too.

RELATED ARTICLE

Make Your Goals Stick!
The amazing thing about the future is that if you wait, it will always come to you. By reading this you should gain some insight to making goals and actually keeping them.
[ Click here to learn more. ]

You are the only one that can change your physique and overall health; no one or no thing can do it for you. So if you are sitting at your computer or TV wishing you were "thinner" or more "toned", then GET up and do something about it. You are stronger both mentally and physically then you know; the worst thing that could happen is you will end up looking and feeling great! (so really there is NO excuse) How do you know what you are capable of doing if you don't even try?