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

GenElizabeth

Thanks ladies, you guys are awesome!

jennlaw89

WOW. You look amazing! Awesome progress, way to go!

thefinest416

What an awesome transformation! This one should be made a sticky! You totally changed your body from fat/flabby to fit and toned. Great job!!!

DanieRCC

What an inspiration, you looking amazing! Way to go

nicola8989

wow, well done!

BuckyArden33

yup, you sure look good. well done

GenElizabeth

Thanks guys! Appreciate it!

GenElizabeth

thefinest416 wrote: »

What an awesome transformation! This one should be made a sticky! You totally changed your body from fat/flabby to fit and toned. Great job!!!

How awesome would that be! Thank you.

Deleval417

You mention that you work upper and lower in one workout. Did you rest a day in between workouts? If not, how did you prevent overtraining? Thank so much for being so open and helpful with your methodology. You are an inspiration.

Timshel_

I can see how you lost weight...with fish that small. Just kidding!

Props on the great progress!

imdanshort

Poe!

momasox

Amazing... so fit!

mistikal13

Great job! I'm always amazed at how much younger the after pics look!

GenElizabeth

Deleval417 wrote: »

You mention that you work upper and lower in one workout. Did you rest a day in between workouts? If not, how did you prevent overtraining? Thank so much for being so open and helpful with your methodology. You are an inspiration.

Thank you! Great question and one I haven't heard yet! Yes, I like to do a full body work out everyday.

Usually, in a typical lower OR upper body routine that are done on different days, there would be about 6-8 exercises for the session. I also do 6-8 exercises, but I split them up between lower and upper body and do it in one day. 3-4 moves for lower and 3-4 moves for upper. I changed up the reps/sets often and I don't lift as heavy as I possibly can, I lift a comfortable yet challenging amount that allows me to do it everyday, because that's what I enjoy.

I listen to my body and when I need rest (like yesterday), I take it. I also get 7-9 hrs of sleep per night. I am basically resting all day (sedentary lifestyle) and during the night while I sleep, so I recover well and usually feel very refreshed every morning.

Calorie quality and finding what works best for your body (I gain fat very easily, so I need moderate to lower carbs) is also important to sustain workouts on a consistent basis, as well as ample amounts of water for muscle hydration. I make sure to drink at least 64oz per day and strech before and after each work out.

Hope that helps!

GenElizabeth

Chaelaz wrote: »

I can see how you lost weight...with fish that small. Just kidding!

Props on the great progress!

Thank you!

Haha, I know right?! The cat's out of the bag now.

And thanks everyone.

Terpnista84

You look amazing, congratulations to you! People like you reaffirm my belief that cardio is overrated, which is why I eat at a deficit and do strength training. I will take a nice walk if the weather is nice.

GenElizabeth

Terpnista84 wrote: »

You look amazing, congratulations to you! People like you reaffirm my belief that cardio is overrated, which is why I eat at a deficit and do strength training. I will take a nice walk if the weather is nice.

Thank you.

Sounds just like me! Very awesome, no reason not to lift on a deficit! Actually, we have every reason to do so, glad to see other women embracing it.

Plooty222

So inspiring! You look gorgeous. Congratulations on your hard work!

GenElizabeth

Thank you, Plooty222.

Here is another different example of what I mean by full body and the split up in exercises. Just finished this and it took 45 mins with some rest between sets.

Lower body (3 exercises today):
1. Step ups (11 inch step), 3 minutes
2. Hip thrusts on bench, 3x10 @ 25lbs, with a warm up set (no weight)
3. Squats, 3x10 @ 15, 25 and 32lbs, with a warm up set (no weight)

Upper body (3 exercises today):
1. Single arm press up, 3x10 @ 15lbs, each side
2. Single arm bent over row, 3x10 @ 25lbs, each side
3. Clean and press, 3x10 @ 32lbs

And that's it! Doing a simple work out like this, allows me to do it everyday. I burn between 200-300 calories per 45 mins, doing these types of routines. Anyone can do it and only a few different pieces of equipment are needed.

ashrinkingqueen

You look amazing! Congratulations!

GenElizabeth

Thank you

slimbettie

wow. just wow. you are amazing.

allens2001

You look like a totally different person. Awesome job and can't wait to see new pics!

Hendrix7

great job, very impressive

RadiantKayleigh

You look gorgeous before and after your transformation. Congratulations on getting the weight off. I've just started and you are an inspiration. The tone in your body is amazing x

allens2001

I stumbled upon your post by accident and at first I thought why am I here. However after seeing your BEAUTIFUL transformation pics I know why, lol!! Here is a little about me: I am 45, 5'3, CW: 262.2 (the heaviest I have ever been for last two years). My goal weight is to be under 200 for the first time in 15 years. After that, I will set a new goal weight. I to am a stay-at-home mom of three. In the last month, I have deleted all processed foods from my families diet. I do have a gym membership but after four months of working out was not seeing much progress in weight dropping on scale although I lost inches.

So today, I have gone through each and every post in this discussion board and I am committed to making the changes in my workout plan and calories consumed to start my BEAUTIFUL transformation as well. I am so grateful to you sharing your transformation of your body through your workout plan, nutrition info, positive thinking, and motivating comments. YOU and your HUBBY have made a definite impact on my thoughts towards being committed and the RESULTS commitment yields.

Forever Grateful,
Allens2001❤️

GenElizabeth

Thanks everyone!!!

GenElizabeth

allens2001 wrote: »

I stumbled upon your post by accident and at first I thought why am I here. However after seeing your BEAUTIFUL transformation pics I know why, lol!! Here is a little about me: I am 45, 5'3, CW: 262.2 (the heaviest I have ever been for last two years). My goal weight is to be under 200 for the first time in 15 years. After that, I will set a new goal weight. I to am a stay-at-home mom of three. In the last month, I have deleted all processed foods from my families diet. I do have a gym membership but after four months of working out was not seeing much progress in weight dropping on scale although I lost inches.

So today, I have gone through each and every post in this discussion board and I am committed to making the changes in my workout plan and calories consumed to start my BEAUTIFUL transformation as well. I am so grateful to you sharing your transformation of your body through your workout plan, nutrition info, positive thinking, and motivating comments. YOU and your HUBBY have made a definite impact on my thoughts towards being committed and the RESULTS commitment yields.

Forever Grateful,
Allens2001❤️

Wow! Thank you for your kind words! This makes it all worth it. I am so happy to hear you are committing to living a healthier lifestyle now and I'm very proud that you got rid of the junk in your house! You are more than capable to lose the weight, just take it one day at a time. It's such an important decision to make and it's never too late to start.

What's so awesome about fitness too, is that we can always grow and learn as we work to get closer to our goals. I actually did my very first meal prep for the week, just today! We saved a ton of money buying in a bigger quantity, plus we were able to get better quality food too (farm raised chicken vs not, fresh veggies vs frozen, etc.) doing it this way. I feel great knowing I am set up to have a super, successful week. There's a first time for everything!

Lil_Northern_Light

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![/quote]

Cool! I enjoy strength training as well and using about the same weight. Kept going up in weight: started with 5lbs! Platues suck! I'm still trying to tone, mainly the midsection - bought my first bikini this year - going to wear it this summer!

Thanks for sharing

CJsf1t

Hi there, let me start of by saying you are Awesome!!! Very inspiring to read your story and looking at your pics. I am at 224 lbs and trying to lose 80 lbs . I read about strength training on a deficit and started it out about a month ago. I was having my doubts as to whether it would work or no. But seeing your pics today! I am stoked! I will definitely continue strength training now! No looking back thank you for posting this !!!