Name: Wendy Brown
Weight: 227 lbs
Clothes Size: X-Large
Weight: 145 lbs
Clothes Size: Medium
Why I Got Started
In 2007, when I visited my sister, she mentioned how unhealthy I was looking and that I should probably do something about it; I looked like a nasty giant to her. I was hurt by her words. If it wasn't for her harsh and hurtful words, I would never have thought of dieting and changing my lifestyle.
How I Did It
After that day when I visited my sister, I got back home and asked mom to give me a gym gift certificate for Christmas 2007. She obliged with a 3-month membership with the stipulation that I actually use it. My brother was already a member and took me 2 nights per week.
I worked out for 3 full months with no change in weight, but I was feeling better. I just wasn't at my breaking point yet and was not prepared to give it my all. I continued my membership for the full year and decided that "just working out" would not effect my weight much so I decided to change my eating habits and lifestyle.
I got hold of several fitness magazines and surfed the Internet to learn about fat-loss nutrition and training. I learned as much as I could when I read along, I was willing to make a lifestyle change that I could handle for the rest of my life. I started counting my daily calories, learned about fiber and sodium and started counting those as well.
I eventually increased my gym time to 5 nights per week, always doing cardio and weight training. I spend about 2 hours a night in the gym and I love it! I avoid late-night outings or suppers as much as I can to keep myself guilt-free and continue working hard.
As for training wise, I train every body part once a week. All exercises are performed in a slow range of motion focusing on the form and contraction for the maximum pump. Each training session last around two hours which includes cardio.
- Lateral Raises: 3 x 15-20
- Seated Dumbbell Press: 3 x 15-20
- Front Dumbbell Raises: 3 x 15-20
- Upright Barbell Rows: 3 x 15-20
- Lat Pulldown: 4 x 15-20
- Dumbbell Rows: 4 x 15-20
- Seated Cable Rows: 4 x 15-20
- Hyperextensions: 4 x 15-20
- Pec-Dec Flyes: 3 x 15-20
- Dumbbell Bench Press: 3 x 15-20
- Incline Bench Press: 3 x 15-20
- Dumbbell Pullovers: 3 x 15-20
- Barbell Squats: 4 x 15-20
- Barbell Lunges: 4 x 15-20
- Leg Extensions: 4 x 15-20
- Leg Curls: 4 x 15-20
- Seated Calf Raises: 4 x 15-20
- Triceps Pushdowns: 3 x 15-20
- Dumbbell Kickbacks: 3 x 15-20
- Barbell Curls: 3 x 15-20
- Concentration Curls: 3 x 15-20
Suggestions For Others