Name: Valerie Sabety

Email: valeriethetrainer@truetolifefitness.com

BodySpace: Vanilla97

Website: www.truetolifefitness.com

Before: Age: 21 Height: 5'5.5" Weight: 168 lbs Body Fat: 28%	After: Age: 30 Height: 5'5.5" Weight: 130 lbs Body Fat: 18.5%

Why I Got Started

It started right after high school. I was drinking and eating fried, greasy foods. Indulging at every social occasion and never thinking for a moment it would have any effect on me. I thought I was healthy. Soon though, I was buying bigger clothes, feeling insecure and just never feeling good. Many people don't know that excessive drinking leads to weight gain. I didn't even realize I was chubby. One day I saw a picture and thought, "Wow, I look fat." I cried a lot and didn't realize that I had done this to myself. I felt horrible! I also knew deep down inside I could change this. So I started to read and learn. I quit soda for one week and lost 5 pounds. I quit eating at McDonald's and Burger King and starting eating at Subway.

I realize now these are baby steps, but they were still steps in the right direction. I ended up losing 20 pounds in 6 months. But lack of exercise can lead to weight gain, and that's exactly what happened to me. I gained some of the weight back. You have to understand, that with no muscles to rev-up my metabolism, I was heading back to square one. Again, I went through the same emotions but had the same thinking pattern - "I can do something about it." I began walking 3 days per week. Of course, this was not enough for me and coincidently, my brother was heading to the gym to set up membership and took me along. This sparked in me the excitement that got me started. That was in 2004.

Click To Enlarge.
I Knew Deep Down Inside That I Could Change This.

How I Did It

Consistency pays. With the gym membership came a free personal training session. The trainer showed me how to use the leg machines and gave me some tips about nutrition. I used every bit of what she told me. Still having more drive, I asked my brother to come to the gym with me to show me more machines and moves. I was now working out my entire body and was really seeing a difference. I had even changed my eating habits to dining at home. I started with the Lean-Cuisine frozen entrees but that didn't last long. I knew that anything that comes in a box can't be good for you, so I began cooking.

Around this time, I met my husband. He also cooked and was supportive of all my goals. By the time we were married, I was down to my high school weight! A year later, we decided to have a baby. I knew it would be a challenge trying to work out and keep the extra pounds off. I ended up gaining a little under 40 pounds, even with the exercise. I ate horribly, always using the excuse that I was pregnant. But there should never be an excuse. Eating healthy is the only way to treat your body! After having my daughter in 2008, I got right back to the gym, and back to my healthy eating habits.

Here I am, 2 years later, in the best shape of my life! Throughout this whole journey, I have learned so much and have realized that I love this lifestyle. I want to see you live your life to the fullest! So I am now an ISSA-CFT.

Click To Enlarge.
I Want To See You Live Your Life To The Fullest.

Supplements

Morning:

• Fish Oil: 1 gel capsule (1000mg)
• Optimum Nutrition AmiN.O.: 2 scoops
• ON BCAA: 1 serving size (2 capsules)
• ON Gold Standard Whey Protein: 1 scoop

Post Workout:

• ON Gold Standard Whey Protein: 1 scoop
• ON BCAA: 2 capsules
• Beta-Alanine: 2 Capsules (1500mg)

Before Bed:

• ON Gold Standard Casein Protein: 1 scoop
• Fish Oil: 1 gel capsule (1000mg)
• CoQ10: 1 softgel (100mg)
• ON BCAA: 2 capsules

Diet

Meal 1: Pre Workout

• 1 cup of Oatmeal
• 1 tsp of Cinnamon
• 24g ON Gold Standard Whey Protein

Meal 2:

• 4-5 Egg White Omelet
• ¼ cup of Mushrooms
• ½ cup of Yellow and Red Peppers
• 1 tbsp Red Onion
• 1 tbsp of Garlic
• ½ raw Spinach
• 1 slice of Ezekial Toast

Meal 3:

• 8oz Greek Yogurt
• 1 small Banana

Meal 4:

• 3-4 cups Spring Mix or Spinach Salad
• 1 small handful of Alfalfa Sprouts
• 2 tbsp chopped Olives
• 2 tbsp Black Beans
• 1 Avocado
• 1 tbsp Onion
• ½ plum Tomato
• 1 handful of chopped Tofu
• 2 tbsp Balsamic Vinegar
• 1 tbsp of Fat Free Bleu Cheese Crumbles

Meal 5:

• 6-8oz Orange Roughy Fish
• 1 tbsp of Olive Oil
• 1 tbsp Lemon Juice
• 1 ½ cups steamed Broccoli

Meal 6:

• 24g ON Gold Standard Whey Protein

Note: Some days I add more carbohydrates depending on my activity level.

Training

Day 1: Legs/Abs

• 5 minute Warm Up on Elliptical Machine
• Leg Press: 4 sets of 12,10,8,6 reps
• Stiff-Leg Deadlift: 4 sets of 12,10,8,6 reps
• Lying Leg Curl: 4 sets of 12,10,8,6 reps
• Good Mornings: 3 sets of 10
• Cable Abduction: 3 sets of 12 reps each side
• Seated Calf Extension on the Leg Press: 4 sets of 12 reps
• Standing Oblique Crunch: 3 sets of 20 reps each side
• 10-20 minutes Steady State Cardio of choice

Day 2: Shoulders/Traps/Arms

• 5 minute Warm-Up on Elliptical Machine

Superset:

• Cable Bent Over One-Arm Lateral Raises: 3 sets of 12,10,8 reps
• Seated Dumbbell Shoulder Press: 4 set of 12,10,8,6 reps

Superset:

• Cable One-Arm Front Raises: 4 sets of 12,10,8,8 reps
• Barbell Shrugs: 4 sets of 12,10,8,8 reps

• Dips: 4 sets to failure
• Close-Grip Bench Press: 4 sets at 12,10,8,8 reps

Superset:

• Overhead Rope Pull: 4 sets of 12,10,8,8 reps
• Incline Dumbbell Curl: 4 sets of 12,10,8,6 reps

Superset:

• Barbell Curl: 4 sets of 12,10,8,6 reps
• Ab Roll: 4 sets of 20 reps

• Standing One-Arm Dumbbell Preacher Curl: 3 sets of 12,10,8 reps
• 10 minute HIIT on Treadmill
• Stretch and Cool Down

Day 3: Chest/Abs

• 5 minute Warm-Up on Elliptical Machine
• Barbell Bench Press: 4 sets of 12,10,8,6 reps
• Incline Alternating Dumbbell Press: 4 sets of 12,10,8,6 reps

Superset:

• Pushups: 4 sets to failure
• Decline Flyes: 4 sets at 12,10,8,6 reps

• Cable Crossover: 3 sets of 12,10,8 reps

Superset:

• Crunches: 3 sets of 25 reps
• Hanging Leg Raises: 3 sets of 20 reps

• 10-20 minutes Cardio of choice
• Stretch and Cool Down

Day 4: Legs

• 5 minute Warm-Up on Elliptical Machine
• Barbell Squat: 5 sets of 12,10,10,8,6 reps

Superset:

• Leg Extension: 4 sets of 12,10,8,6 reps
• Squat Jumps: 4 sets of 10 reps

Superset:

• Hack Squat: 4 sets of 10 reps
• Dumbbell Step-ups: 4 sets of 12 reps per leg

Superset:

• Seated Adductor Machine: 4 sets of 15 reps
• Machine Reverse Calf Raises: 4 sets of 15 reps

• 10-20 minutes of Cardio of choice
• Stretch and Cool Down

Day 5: Back/Abs/Forearms

• Pull-up: 4 sets to failure
• Wide-Grip Lat Pulldown: 4 sets of 12, 10, 8, 6 reps
• T-Bar Row: 4 sets of 12, 10, 8, 6 reps

Superset:

• Bent Over Row: 4 sets to failure
• Seated Cable Row: 4 sets of 12, 10, 8, 6 reps

Superset:

• Hyperextension: 3 sets of 20 reps
• Hanging Leg Raises: 3 sets of 20 reps

• Barbell Wrist Curl: 3 sets to failure
• Dumbbell Reverse Wrist Curl: 3 sets to failure
• 30 minutes of Spin Class or 10-20 minutes HIIT on Treadmill

Day 6: Cardio

• 30-60 minutes on Treadmill

Day 7: Rest

Suggestions for Others

Consistency pays. Find a plan and stick to it. Results will come and be open-minded. Never be afraid to leave your comfort zone!

Share This Article: Facebook

femaletransformations@bodybuilding.com

Back To Female Transformation Of The Week's Main Page

Back To The Articles Main Page.

Related Articles
Katie Shed 26 Pounds In Time For A Competition!
Dell Shed 18 Pounds And Completely Changed Her Body!
Kristen Shed 49 Pounds And Got Her Life Back!