Vital Stats
Name: Elizabeth Hronek-Atkins
Email: elitegirl@rocketmail.com
Bodyspace: Queen-of-Mine
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Before: |
After: |
Why I Got Started
There were two main reasons I got started on my transformation: First of all I didn't like the way I looked, my appearance was affecting the way I felt about myself physically and emotionally. Plus I couldn't find any clothes that I liked in my size. I also felt that my weight kept people from seeing the REAL me, as everyone knows first impressions mean a lot.
It was as if people would see my physical appearance and, whether it was intentional or not, they would already have a negative opinion of me. The second contributing factor was my daughter; I was a single mom of a 1 year old.
I had trouble keeping up with her, and struggled to do all the things that she wanted to. I also wanted to be a good role model for her, so I didn't want her to think being unhealthy was acceptable.
Click To Enlarge. I Didn't Want My Daughter To Think Being Unhealthy Was Acceptable.
How I Did It
First of all, I made up my mind that I was no longer going to feel sorry for myself or make excuses as to why I couldn't lose weight.
So initially I changed my diet, I cut out carbs and focused on lean proteins and veggies. That was the hardest step for me, I LOVE SWEETS and CARBS! Then I started cardio walking on the treadmill every day.
I eventually added in resistance training, which I had experience with because of all the sports I played in high school.
After losing about 40 pounds I hit a plateau and got really frustrated, but decided to join a gym and get access to more equipment. I have also become a certified personal trainer so that I can help others as well as myself!
Click To Enlarge. I Made Up My Mind That I Was No Longer Going To Feel Sorry For
Myself Or Make Excuses As To Why I Couldn't Lose Weight.
Supplements
7am & 7pm:
- BCAA: 5 grams
7am & 7pm:
- L-Glutamine Powder: 3 grams
Upon Waking:
- L-Carnitine: 1 capsule
7 am & 4 pm:
1 serving Whey Protein - any of the following:
Or
Diet
Meal 1:
- 1/4 cup dry Oat Bran with Water
- 1 scoop Whey Protein with Cinnamon
- 1 cup Coffee/Tea
Meal 2:
- 6 Egg Whites
- 2 cups Spinach
- 1/2 plain Sweet Potato w/ Cinnamon
Meal 3:
- 1 large green Salad
- 6 oz Chicken Breast
- 1/2 plain Sweet Potato w/ Cinnamon
Meal 4:
- 1/3 lb 99% lean Ground Turkey cooked
- 1 cup Broccoli
Meal 5: Post Workout
- 1 scoop Whey Protein
- 8 oz unsweetened Almond Milk (plain or vanilla)
Meal 6:
- 1/3 lb 99% lean Ground Turkey
- 1 cup of Spinach
Training
Day 1: Legs/Shoulders
- Barbell Squats: 3 sets of 12 reps
- Abductors: 3 sets of 12 reps
- Adductors: 3 sets of 12 reps
- Barbell Shoulder Presses (to the front): 3 sets of 12 reps
- Dumbbell Lateral Raises: 3 sets of 12 reps
- Dumbbell Bent Over Raises: 3 sets of 12 reps
- Dumbbell Shoulder Presses: 3 sets of 12 reps
Day 2: Back/Arms/Abs
- Rope Cable Rows: 3 sets of 12 reps
- Lat Pulldowns: 3 sets of 12 reps
- Hyperextensions: 3 sets of 12 reps
- Rope Cable Bicep Curls: 3 sets of 12 reps
- Rope Cable Pressdowns: 3 sets of 12 reps
- Dumbbell Hammer Curls: 3 sets of 12 reps
- Lying Tricep Extensions: 3 sets of 12 reps
- Ab Machine: 4 sets of 25 reps
- Hanging Leg Raise: 4 sets of 25 reps
Day 3: Circuit Training/Calves
- Lunges up and down track (6 sets) with Pushups (15 reps) at each lap
- Calf Raises: 4 sets of 25 reps
Day 4: Delts/Abs
- Dumbbell Alternating Raises: 3 sets of 12 reps
- Dumbbell Shoulder Presses: 3 sets of 12 reps
- Dumbbell Lateral Raises on Bench: 3 sets of 12 reps
- Dumbbell Bent Over Raises: 3 sets of 12 reps
- Ab Machine: 8 sets 25 reps
Day 5: Legs/Arms/Abs
- Barbell Squats: 3 sets of 12 reps
- Leg Extension: 3 sets of 12 reps
- Cable Bicep Curls: 3 sets of 12 reps
- Lying Tricep Extensions: 3 sets of 12 reps
- Ab Machine: 4 sets of 25 reps
- Hanging Leg Raise: 4 sets of 25 reps
Day 6: Cardio
- Cardio: 1 hr
Day 7: Rest
Suggestions For Others
I would suggest taking it one step at a time. If you plan ahead and take each step you will succeed. Do not expect changes overnight, and do not overwhelm yourself.
Make up your mind to do it, and stick to it. There will be good days and bad day, EVERYONE has them. What matters is how you overcome the bad days!