From a size 20 to a size 8 with strength training, in one year! PICS!

SagarikaBedi

bloating after lifting weights..anybody noticed that

michelle24p

Truly amazing progress! An inspiration.

GenElizabeth

Thank you, ladies. Strength training for the win!

spicy618

GenElizabeth wrote: »

SweetAzn wrote: »

You look amazing! May I ask what a typical strength training workout looks like?

That's a hard one to answer because my workouts change daily!!! I tend to do upper and lower in one workout (just prefer it like that for me) with 4-5 exercises for each.

Here are some example exercises I would do, for about 30-45 mins:

Squats 3x10 at typically 30lbs (using either barbell, dumbbells, kettlebell, etc)

Walking lunges 3x10 with 15lb dumbbells each side

Hip thrusts off bench 3x10 at 25lbs

Step ups with milk crate 3x10 at 32lbs

Clean and press 3x10 at 32lbs

Overhead press 3x10 at 30lbs

Bicep curls 3x10 at 15lbs each side

Tricep kick backs 3x10 at 10lbs each side

As you can see, I don't lift too terribly heavy when I lift at home but it's heavy enough for me and as long as I'm seeing strength improvements, I'm happy and will keep doing it. I enjoy it so much!

Thanks for taking the time to list some of your go to exercises. I was imagining you lifting Really, really big things, that I wouldn't be able to do. However, these are weights I can do now... You are awesome!

GenElizabeth

@spicy618 : Thank you! I encourage you to start and you will also see strength improvements if you stick to it. Best of luck to you!

GenElizabeth

Here is a welcome video I made for my little one, for those who just love new babies! He is 6 weeks old now. Have a great Friday and weekend everyone.

https://www.youtube.com/watch?v=Sxi2REGMM4s

evesmom2

Great video. He is adorable...congrats!

GenElizabeth

@evesmom2 : Thank you

GenElizabeth

There are so many good exercises that can be done with just dumbbells... It's been such a long time since I've worked out so I was trying to think back about some of the others things I did as well.

About a year ago, just before I got pregnant, I started doing "reverse pyramid" style lifting. Reverse pyramid is when you lift your heaviest weight first for fewer reps, then lighten the weight and increase the reps for next sets. Last night I finally got a chance to work out at home with my dumbbells. Here's what I did for 30 mins that had a focus on glutes and shoulders.

Bicep curl to OHP (each side):
5 reps at 25lbs
8 reps at 15lbs
10 reps at 7lbs

Chair push up:
3x10

OH Tricep Ext:
5 reps at 25lbs
8 reps at 15lbs
10 reps at 7lbs

Squats:
5 reps at 25lbs
8 reps at 15lbs
10 reps at 7lbs

Glute bridge:
5 reps at 25lbs
8 reps at 15lbs
10 reps at 7lbs

Donkey kicks:
3x10 (each side)

My buns were feeling it today!! Just gotta get creative and make sure you have a challenging weight.

kirstinethornburg

Wow so excited for you. In 11 years times I went from 290 pounds wearing a size 28 to 225 and wearing a size 12 and working on getting back to a size 10 and weiging 163 is my goal

CaSsCuTeRz

Wow you look amazing! Congrats on your achievements!

GenElizabeth

Anything is possible if you don't give up!

I'm super excited about starting another challenge next week and to start making changes. Challenges help keep me motivated! The accountability, knowing that someone cares and will be checking on my progress, is so helpful. I wouldn't have lost any of the weight that I did last year without the girls in my group. They are all awesome!

I want to lose around 40lbs, maaaaybe 50 by the end of the year.. Little one is 2 months old now and my goal requires time so I have to get on it!! No one motivates us for us, we have to find our own motivation every single day.

Just curious how you all find your motivation? What do you love about this journey, what do you hate? Do you have any questions? I would love to help if I can!

Happy Monday, everyone.

mmjclark04

I spent an hour reading this thread. This is my part of my motivation! You transformed your body and look fabulous! I started at 233 46 days ago and hit 20lbs lost today. I've 'dieted' before but always quit. This time I don't really have a reason other than I'm ready to be thin. I have NEVER been thin. I keep a pretty large deficit and do 30 Day Shred 6 days a week. I have 4 kids and I'm a stay at home mom so watching them 'watch me' get healthy is also a good motivator. I'm so excited to see my body change. At first it changed quickly even though I was only losing 1 or 2 pounds a week. Now I can't see much of a change but last week I lost 6lbs. I'm afraid of the plateaus that will surely come because I don't want to be discouraged. I don't have a 'hate' yet...I'm still enjoying all the newness...I think mostly I have fears. Fears of plateaus, hanging skin, and fears of putting it back on even though I'm learning so much. I also get discouraged when I think about how long this will take but I'm committed! Can I friend you?

GenElizabeth

@mmjclark04: Of course you can friend me! I love your response and I'm excited for your life change! Great job so far, I love it!

frankiesgirlie

GenElizabeth wrote: »

Thanks a million everyone, it's hard work but it's worth it!

Here is a very humble photo of what I use in my home, right where I use it, for those asking what my set up looks like. I have a nice, big window, my milk crate, a basic bench and some free weights! Just start picking up heavy stuff and do it consistently!

I just started weight training at home, and seeing your "set up" made me feel like I'm on the right track, because it looks exactly like mine!!

You look so fantastic. It just motivates me to keep going. Thank you, thank you.

claudPolo

I've seen a lot of questions about the training so I'd like to ask what your nutrition looks like Ina typical day!
Wonderful job!

glfernandes828

Wow you look incredible! Definitely an inspiration. I love weight training but I only do it 1-2x per week because I'm trying a low carb diet so I try only to eat carbs on the day I weight train. Otherwise I stick to a high protein/fat and low carb meal plan. What do you think about that? Is that a good idea or should I switch to weight training more and eat more carbs in general? I'm currently 117 lbs and 5'1 and only want to lose about 4 lbs but I want to tone, like your legs and abs! Advice?

sufiingenuous

Hi! That's amazing....I just checked out your success story....I m 38 and 5'7" tall..... N I weigh 211 pounds.... I have lost weight successfully many times in past but get back to becoming careless and without workout I manage to get back to current weight.... now I m.trying to do it slow n.gradual so it can be a regular habit n.part of lifestyle for life rather then short term goal. But now I seriously need help. I want to know more about strength training not from a gym or anybody using it for commercial purpose but from someone who did it n was successful at it.... I m a surgeon too n.now though I am on.vacations but I.have while working huge problem.to.find time..... time s a,luxury in my profession. So I need your honest advice and help. I m already doing calorie counting n trying to create a,deficit with one in four days a chest day...but I guess it's easier n.better in.long term to incorporate exercise in creating calorie deficit.... need help..... need sound advice.... help

DanniPants6

Way to get it girl, woooooow .

Navallez

I am just in awe of your success. I have gone through many of your posts a few times just to right down some of your tips. I am 300+ lbs. and have been for half of my life. I am now 46 and want to live the rest of my life in a healthy body. I want to be able to keep up with my grandkids, I want to where a nice dress without a cover up over it. I want to wear nice heels, I want to be able to breath normally after a flight of stairs, I want to be able to tie my shoe laces in one try, I want to be able to put my socks on without sweating, I want to walk a marathon, I want to run, I want to live a happy life. Thank you for posting any advice will be greatly appreciated. Congrats you look awesome