Name: Tiffany Rogers
Weight: 245 lbs
Body Fat: 40%
Weight: 145 lbs
Body Fat: 10%
Why I Got Started
I have battled weight my entire life. I have always been a big girl! I decided I needed to lose weight after I began having weight issues. In January of 2007 my co-workers decided to have a biggest loser contest. I decided to join in, all of us put money into a pot and the person or persons who won would win the money.
After twelve weeks, I had lost more than 37 pounds. I ate lots of fruits, veggies and low fat foods. I exercised at least once daily. I won both in fat percentage and pounds lost. In May of the same year I decided to join the local gym, there is where I found my true passion.
At the end of the summer I had lost an additional 55 pounds and had great muscle tone. I worked out twice daily and my body took well to the equipment. I went from a size 20 to a size 2 by October. My bodyfat dropped to about ten percent.
How I Did It
I didn't want to "Diet," so I decided to just change the way I ate. Most people think that if you are overweight you eat a lot, not true. I just ate the wrong type of food. I started to move around more, I have three kids so I am always busy with them, but now I decided to exercise and make more time for me.
I started off eating foods that were low fat, lots of fruits and veggies. I planned out lots of my meals. I ate every couple of hours. It got to the point I didn't even have to watch the clock to know to eat, my body was on a schedule. Also, I hired a personal trainer. They worked me to death, but my my body has changed beyond my wildest dreams.
When I first started to lose weight I did workout videos and walked. Once I joined the gym I did cardio on a daily basis, for at least an hour twice daily. This included Elliptical machine, treadmill, bike, even classes. I did lots of workout from Bodybuilding.com. My personal trainer introduced me to the site, so every few weeks he would get a workout from the site and we would use it.
I started out with the workouts to lose fat, then I progressed to the workout to build lean muscles, now I do the workout to stay toned and defined. I started with low reps and 3 sets, now I do four sets with high repetitions. I do a lot of supersets, and often workout until muscle failure.
Day 1: Chest & Calves
Day 2: Back
Day 3: Shoulders, Abs & Traps
Day 4: Arms
Day 5: Legs & Abs
Day 6: Cardio (Any type)
- For at least an hour at moderate - high intensity
Day 7: Rest With Light Ab Work
Suggestions For Others
Stay consistent, if you fall off the wagon, its okay, just pick yourself up and keep going.