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Valerie Took Charge Of Her Life And Lost 38 Pounds!
Valerie Took Charge Of Her Life And Lost 38 Pounds!

Valerie wanted to change her body and become fit for life. See how she not only transformed her appearance but changed her life and accomplished her goals.

By: Female Transformation Of The Week


Vital Stats

Name: Valerie Sabety

Email: valeriethetrainer@truetolifefitness.com

BodySpace: Vanilla97

Website: www.truetolifefitness.com

Valerie Sabety Valerie Sabety

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.

I Knew Deep Down Inside That I Could Change This
+ 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.

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


Supplements

Morning:

Post Workout:

Before Bed:


Diet

Meal 1: Pre Workout

Meal 2:

Meal 3:

Meal 4:

Meal 5:

Meal 6:

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


Training

TERMS YOU'LL NEED TO KNOW
Superset - Two exercises are performed consecutively without any rest.
Failure - That point in an exercise at which you have so fully fatigued your working muscles they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.

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

Superset:

Superset:

Superset:

Superset:

  • 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

Superset:

Superset:

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

Day 4: Legs

Superset:

Superset:

Superset:

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

Day 5: Back/Abs/Forearms

Superset:

Superset:

  • 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

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!

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Valerie Took Charge Of Her Life And Lost 38 Pounds!
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