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Female Transformation Of The Week - Denise Batalha!

Years of poor food choices and a sedentary lifestyle cause Denise to pack on the weight. But after a visit to her doctor, she decided it was time to turn her life around. Read on to learn how she lost 60 pounds and began competing!

Before Before:
180 lbs
After After:
120 lbs

Vital Stats

Name: Denise Batalha
Bodyspace: lil_death

Age: 23
Weight: 180 lbs
Chest: 38"
Waist: 36"
Hips: 38"

Age: 24 1/2
Weight: 120 lbs
Chest: 35"
Waist: 28"
Hips: 35"

Why I Got Started

In the summer of 2000, during a routine physical I was weighed at the Dr's office. I couldn't believe it: 180 pounds! A great amount on my short 4-foot-11 frame. Years of poor food choices and a sedentary lifestyle had taken their toll on my appearance and my health.

For the past few years I felt withdrawn and lacked confidence. I avoided looking at photographs and any full-length mirrors. I had enough and decided to partake in a healthier lifestyle. By the end of 2001, I was a non-smoker and weighed 125 at a size 5 - 7.

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I Decided To Partake
In A Healthier Lifestyle.

How I Did It

At my heaviest I was eating usually 2 meals per day consisting of Ben & Jerry's and a pasta dinner late in the evening. To achieve the goals I set for myself, I adapted a meal plan consisting of 6 balanced meals spread evenly throughout the day and replaced my refrigerator full of junk with food choices that would enable me to achieve results.

Training for the first time wasn't easy, I started by going on the treadmill for 30 minutes and circuit training. When spring arrived, I would then go for walks with my family and even began using Tae-Bo tapes. I continued lifting with help and advice from both my sister and her husband.

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I Adapted Healthy Eating To Allow
Myself To Achieve The Goals I Set.

By August 2001, I started kickboxing and have been going ever since. I later decided on competing in figure, having competed in my first contest in November 2006. Due to competing, lifting and watching what I eat, I'm constantly setting new goals and looking for ways to improve.

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I Later Decided On Competing In Figure.



My diet has changed since I started my transformation, but here is what was my usual:

I now eat carbohydrates in a few of those meals and a little less fat.


Since I didn't know much about lifting, my brother-in-law had told me to begin with 3 sets of 10-to-12 reps. I trained my whole body every day. This was prior to knowing about recovery.

I now usually train a muscle group per day consisting of 3-to-4 sets of 6-to-10 reps.

Cardio: Kickboxing (hitting pads, muay thai style), 6-to-8, 3-minute rounds with 30-sec rest and walking on the treadmill or with the family, depending on weather.

Suggestions For Others

For those of you who think you can't do it, you can. Take it from someone who's never worked out a day in her life up until 7 years ago!

Be sure to listen to advice from those who've been through it, disregard those who aren't supportive. Never give up and believe in yourself. You can push harder and do more than you think you can.

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Never Give Up & Believe In Yourself.

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