Dell Shed 18 Pounds And Completely Changed Her Body!

Dell was tired of feeling sick and depressed so she chose to be proactive and change her lifestyle. Read on to see how she kicked her body into gear!


Vital Stats

Name: Lyndell (Dell) Marchant

Email: DELL1984@hotmail.com

Bodyspace: dellpatto

Lyndell (Dell) Marchant Lyndell (Dell) Marchant

Before:

Age: 25
Height: 5'5"
Weight: 137 lbs
Body Fat: 21%
Chest: 32"
Arms: 10.5"
Waist: 29"
Hips: 34"
Thighs: 22"

After:

Age: 26
Height: 5'5"
Weight: 119 lbs
Body Fat: 18.65%
Chest: 31"
Arms: 10"
Waist: 27"
Hips: 31"
Thighs: 20"


Why I Got Started

I have always been an active person, playing sports and going to the gym and saw myself as being healthy and in pretty good shape. However, I started becoming too content - I had a great life and a great partner who I knew would love me regardless of my shape/size and slowly the pounds started appearing. It was only a few pounds every year, but after 7 years together I was horrified at how much my body had changed! In Oct 2008 we found out we needed to go through IVF to have a baby. This news came as a shock and was a very stressful time for us both. As my husband works away, I was left to think about it on my own and was always feeling sad and depressed.

I spent the next 2 years on an emotional rollercoaster, having four unsuccessful attempts at IVF, and was left feeling like a failure. After our last attempt in January 2010 I needed a break. I was sick of all the sadness and disappointment and wanted some fun and positivity back in my life. I joined up at a gym and started focusing on looking after myself again. I enjoyed working out and letting out all the frustration at the gym, however I didn't change my eating ... so although I was feeling good, I wasn't seeing much change.

My motivation to really get into good shape came from my good friend Mark. He has previously won a Body Blitz challenge (12 week challenge to transform yourself) and seeing his amazing transformation inspired me to want to make some changes in my life. Mark took me under his wing and became my training partner. He taught me so much about nutrition and exercise and I am forever grateful for the constant support and encouragement he has given me.

I Enjoyed Working Out And Letting Out All The Frustration At The Gym I Enjoyed Working Out And Letting Out All The Frustration At The Gym
+ Click To Enlarge.
I Enjoyed Working Out And Letting Out All The Frustration At The Gym.


How I Did It

Nutrition (or lack of) was the first thing I had to change. With Mark's guidance, I learned more about nutrition and started feeding my body healthy/natural foods. I changed from 3 big meals a day to eating 6 smaller meals. I cut out pre-packaged foods and introduced a lot of new vegetables to my diet (I now LOVE broccoli). Out went the fruit juices and in came water ... and lots of it! Within only days of my new eating habits, I was already feeling better about myself and feeling more energized.

I wanted to lose as much fat as I could in 12 weeks, so I started eating a strict and clean high protein, low carb diet. I spent about 70% of my training on cardio. I wanted to strip the fat and this was the quickest way for me to do it. I was training 6 days per week on cardio (every now and then we would do weights just to break up the cardio; it was getting boring!).

Within Only Days Of My New Eating Habits, I Was Already Feeling Better About Myself And Feeling More Energized
+ Click To Enlarge.
Within Only Days Of My New Eating Habits, I Was Already Feeling Better About Myself And Feeling More Energized.

I took measurements and progress photos every Sunday (front, side, and back) for the 12-week challenge. I found this a great way to keep me motivated as I could actually see the changes taking place - not just written on paper!

I haven't felt this good ... ever! I am so proud of my achievements. This journey has been such a positive experience for me and I love the person I have become. I am now even more motivated to continue improving and toning my body, in hope of one day competing in a figure model or bodybuilding competition. I love the amazing feeling after a workout and knowing I'm replenishing my body with good nutrition. I love that I have more energy, feel sexier, more confidence and overall feel happier with myself and my life.

This Journey Has Been Such A Positive Experience For Me And I Love The Person I Have Become
+ Click To Enlarge.
This Journey Has Been Such A Positive Experience For Me
And I Love The Person I Have Become.


Supplements

No supplements were taken during the 12 week challenge.

Current Supplements:

Post Workout:


Diet

My diet was slightly different when doing the 12 week challenge - I did not have pasta/rice in meals (instead had meat/veggies or salad)

Meal 1:

Meal 2:

Meal 3:

Meal 4:

OR on weight days

Meal 5:

Small Chicken Wrap:

Meal 6:


Training

During the challenge:

Day 1 - Day 6 (Day 7: Rest)

  • Treadmill: 30min, gradient 6, speed 5.8
  • Recumbent Bike: 30min, level 9
  • Cross Trainer: 30min, level 9

Current Training:

TERMS YOU'LL NEED TO KNOW
Triset - Three exercises are performed consecutively without any rest.

Day 1: Legs/Glutes/Abs

Triset:

  • Cross Trainer: 30 min interval training, alternating 2.5min hard/2.5min recover, level 13

Day 2: Back/Biceps/Triceps

  • Warm-up: 10 minutes on Treadmill
  • Elevated Machine Row: 4 sets 10 reps
  • Lat Pulldown: 4 sets 10 reps
  • Reverse Flye: 4 sets 10 reps
  • Seated Row Machine: 4 sets 10 reps
  • Low Row: 4 sets 10 reps
  • One Arm Curl: 4 sets 10 reps
  • Triceps Pushdown: 4 sets 10 reps
  • Cross Trainer: 30 mins level 13 interval training 2.5min hard, 2.5min recover (try to get heart rate up high, then back down to 140)

Day 3: Cardio/Abs

  • Treadmill: 30 min interval training, alternating 5min, 6 gradient, 6 speed/5 min, 12 gradient, 6 speed
  • Leg Raises: 4 sets 10 reps

Triset:

  • Cross Trainer: 30 min interval training, alternating 2.5min hard/2.5min recover, level 13

Day 4: Legs/Glutes/Abs

Triset:

  • Cross Trainer: 30 min interval training, alternating 2.5min hard/2.5min recover, level 13

Day 5: Back/Biceps/Triceps

  • Warm-up: 10 minutes on Treadmill
  • Elevated Machine Row: 4 sets 10 reps
  • Pulldown: 4 sets 10 reps
  • Reverse Flye: 4 sets 10 reps
  • Seated Row Machine: 4 sets 10 reps
  • Low Row: 4 sets 10 reps
  • One Arm Curl: 4 sets 10 reps
  • Triceps Pushdown: 4 sets 10 reps
  • Cross Trainer: 30 mins level 13 interval training 2.5min hard, 2.5min recover (try to get heart rate up high, then back down to 140)

Day 6: Cardio

  • Treadmill: 30 min interval training, alternating 5min, 6 gradient, 6 speed/5 min, 12 gradient, 6 speed
  • Cross Trainer: 30 min interval training, alternating 2.5min hard/2.5min recover, level 13

Day 7: Rest


Suggestions for Others

Believe in yourself and surround yourself with positive people. Visualize yourself reaching your goal, think about the person you want to become. Small realistic goals are the key - if your goal unrealistic you will lose motivation! My friend told me "if it doesn't run in a paddock, swim in the ocean or grow in the ground you shouldn't be eating it!"

Also, water is your best friend! Learn to love it! Take weekly measurements and photos of yourself, you will be surprised with the changes you see week to week and it's a great reminder of how far you have come on your journey! I now have a before and after photo on my fridge - so it's a constant reminder of how far I have come in my journey.

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