Bodybuilding.com - Tisa N. Loewen - Female Transformation Of The Week

Printable page

Did you know?
Believe in yourself and find peace with your higher power.

Tisa, better known as Shivati, has made an amazing transformation by learning more about nutrition and choosing an activity that made her feel very good! See how she went on to lose over 40 lbs. and 20% body fat...

Female Transformation Of The Week - Shivati.

By: Tisa N. Loewen

Before:
185+ lbs

After:
140 lbs

Vital Stats

Name: Tisa N. Loewen
BodySpace: Shivati

Before (Christmas 2001):
Height: 5'5.5"
Weight: 185+ lbs
BF%: 36+
Pant size: 16

After:
Height: 5'5.5"
Weight: 140 lbs
BF%: between 22-27 (depending on machine and gym)
Pant size: 7/9 (depending on brand)

Click Image To Enlarge.

Why I Got Started

I have been heavy all my life but was under an illusion for a long time that I just had a "big butt" and a big chest (had to say goodbye to them double D's). I got my family Christmas photos back from my father in 2001 and was just devastated to see how horrible I looked and at this point my size 16's were getting tight.

Click Image To Enlarge.
I Was Devastated.

I had never really dieted except once I lost 5 lbs using Chromium and starving myself. I knew nothing about nutrition... I didn't even know I was unhealthy! I remember once eating pasta drowned in butter and thinking that it was diet food because I didn't have meat sauce!

How I Did It

In October 2001 I started working for The Vitamin Shoppe, whom I still work for now. That same fall I started doing what has become the most important thing in my life, Tribal Style Belly dance. It helped to me be in touch with my body and forged the mind/body/spirit connection.

Click Image To Enlarge.
Tisa's Transformation.

Take a look-see: http://people.tribe.net/shivati

I dropped soda and immediately lost 5lbs. For the first two months all I did was dance, and lost 20lbs. By Feb. 20th, 2002 I joined a gym called Toms River Fitness in NJ and started running. Eventually I lost 60 lbs eating low carb and dropped 12% bf over the next year. Now I continue to perform and teach and am trying to get rid of the excess bits of fat, firm up my skin, and gain muscle mass.

Click Image To Enlarge.
My First 5k, Running With My Dad.

Supplements

Click Image To Enlarge.
Tisa N. Loewen.

Sample Week Of Diet

During My Initial Weight Loss:

Meals:

3 eggs/ salsa
Atkins Shake
Salad/ balsamic vinegrette/ 1/2 cup cottage cheese/ 2 pieces bacon crumbled/ 1 tsp parm. cheese
Cheese/ nuts
Chicken/ broccoli
Low carb protein bar or shake

Now:

Meals:

Oatmeal w/ protein powder/ apple
(if at work) South Beach Diet or Lean Cuisine meal
(Pre-W) 1/2 chicken sandwich w/ avocado/ 1 slice cheese
(Post-W) shake or bar
Chicken/ brown rice/ tomato w/ flax & olive oil/ salt & pepper
Stallone protein pudding or Vitamin Shoppe pudding

Also:

Meals:

3 WHOLE eggs (lecithin is a fat emulsifier people, don't give into the egg yoke hipe!)/ 1/2 grapefruit/ 1 pack Splenda
Lean turkey burger/ yam/ flax & olive oil
1 string cheese/ ostrich stick
Shake or bar
Chicken/ asparagus
100 cal. bag of popcorn

Not for these meals here but I end up about:

1400-1600 calories/ day
100-140g carbs/ day
120-140g protein/ day

Sample Week Of Training

Initially I did push/pull and ran 9-12 miles a week for 6 months. That didn't last too long as I had broken my left foot some time ago. Every week I practice belly dancing at least twice and for 24 weeks a year I teach. I also teach at least 1-1 hour private lesson a week as well.

Click Image To Enlarge.
I Practice Belly Dancing At Least Twice A Week.

I'm currently using a program described here on BB.com after hitting a plateau. I was doing push/pull for 6 months, then for 3 months I did:

Day 1. Chest/Shoulders
Day 2. Arms
Day 3. Back
Day 4. Legs

Now I Do:

Monday: Shoulders/Bi's 20min cardio
Tuesday: Chest/Back/Bi's 20min cardio
Wednesday: 30m. Cardio/Legs/Abs

*(note: I alternate every other week is squats/de-cline press and hack squat... then the next leg day is all machines, press/ inner/outer thigh/ extensions etc. This is so I can walk the next day since the cardio almost never stops and besides I teach and perform dance, with a once broken foot and mild scoliosis... gotta love that).

Thursday: same as Mon.
Friday: same as Tues.
Saturday: 30m cardio
Sunday: off

My Favorite Workout Is:

Triple Drop sets tricep push-down with rope - 70/ 50/ 30 then 60/40/20 lbs
Supersetted with Triple Drop set bicep curls on the same machine - 60/50/40 then 50/40/30 lbs

print Click Here For A Printable Log Of This Workout.

Click Image To Enlarge.
February 4, 2007.

Suggestions For Others

I write everything down, my workouts and everything I eat, with all their macros (cal/ carbs etc.)... Work hard and focus. Believe in yourself and find peace with your higher power/God. That is a winning combination and with confidence you can achieve anything you set yourself to.