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From a size 20 to a size 8 with strength training, in one year! PICS!
GenElizabeth
Posts: 291 Member
Hello MFPers!
I am 33 years old and 5'3". I started this difficult journey in Jan of 2014 at 205lbs and I had JUST hit a size 20!!! In Dec 2014, I got down to a size 8 and around 135lbs! I feel great and am loving who I am becoming now! I'm learning a TON and meeting a lot of great people in the process.
I came across MFP in June of last year. I have kept a moderate calorie deficit pretty consistently (500 or so each day), with my carbs and protein around 100g each while lifting weights regularly (in my home with my own collected equipment), 5-6 times/week. I didn't do much cardio, as I don't enjoy it. I do run on occasion though. I feel empowered now and I absolutely LOVE strength training! Planning to take new progress pics at the end of June so I'm looking forward to that.
Best wishes to you all, anything is possible if you don't give up!
I am 33 years old and 5'3". I started this difficult journey in Jan of 2014 at 205lbs and I had JUST hit a size 20!!! In Dec 2014, I got down to a size 8 and around 135lbs! I feel great and am loving who I am becoming now! I'm learning a TON and meeting a lot of great people in the process.
I came across MFP in June of last year. I have kept a moderate calorie deficit pretty consistently (500 or so each day), with my carbs and protein around 100g each while lifting weights regularly (in my home with my own collected equipment), 5-6 times/week. I didn't do much cardio, as I don't enjoy it. I do run on occasion though. I feel empowered now and I absolutely LOVE strength training! Planning to take new progress pics at the end of June so I'm looking forward to that.
Best wishes to you all, anything is possible if you don't give up!
1188
Replies
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Nice! I have similar stats to you, but your legs are bangin'48
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Oh my goodness you look amazing! Go strength training! Congrats on your progress21
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That is an impressive transformation13
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You look amazing! May I ask what a typical strength training workout looks like?54
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You are the image of health! You didn't just get thin, you got FIT. You look awesome!40
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Congrats! What an inspiration...I am just starting my journey this week and hope to lose about 60 pounds, what types of weight exercises do you do most often? thank you for sharing your transformation!31
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You look great.6
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wow just wow9
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WOW amazing! I am also 5'3 starting at 218 but my goal weight is 135 so your story is very inspiring to me!! Thanks for sharing! 19
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Amazing that you have changed so much in one year. You go girl!!0
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Fantastic results! I'm a little taller, but my goal is similar. You're an inspiration!9
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wow u look amazing!4
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You look AMAZING! Did you ever hit any plateaus along the way, and if so how did you keep going? Thanks!2
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OMG! You are amazing! Well done!!!!
(Love you dress too)3 -
You look incredible! Excellent work 1
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JessicaBradley2 wrote: »Congrats! What an inspiration...I am just starting my journey this week and hope to lose about 60 pounds, what types of weight exercises do you do most often? thank you for sharing your transformation!
For my lower body, I perfected squats and do tons of them, as well as lunges, hip thrusts, step ups and leg lifts. I add weight or just use my body weight. For upper, I love anything above the shoulder.. Presses and rows are some of my favs to do.
I wish you the best, just remember, it takes a bit of time to figure out what you like and what will work for you! The most important thing is to make sure you have the correct form, otherwise you are suseptible to injuries and also of course, to not give up!69 -
You look AMAZING! Did you ever hit any plateaus along the way, and if so how did you keep going? Thanks!
Yes!!! I absolutely hit plateaus. About every 3 months or so, things would stall or progress would seem to be halted... I anticipated this from all of the research I did though, so I knew that changing things up (with both diet and exercise) was key to get past them. It was during these times that I was forced to try new exercises and work outs and reevaluate my calorie needs.43 -
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!109 -
And thanks everyone, for the lovely words!
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Wow you look amazing! Can I ask what setup you have at home? Did u do a particular lifting program?
I workout at home as well and not 100% happy with my equipment so am after some ideas 1 -
You look amazing! Great progress! Very inspiring!2
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GenElizabeth 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!
Great! Great! Great! Inspiring also. So this toned with no "heavy" lifting!
I wonder about sustaining such progress. Do you think you'll have to keep a similar regimen?11 -
Wow! Great job!...Still speechless so I have nothing else to say....2
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Inspiring, thank you2
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You're looking very fit! Good work!3
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Wow! Amazing work! Love that you did this on your own at home. And yes weights rock!5
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That's a whole lot of hard work and well-reaped results right there! You've just erased the word 'can't' from a lot of people's vocabulary with your progress. Brilliant stuff!!!13
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Great job! You are beautiful and an inspiration! 7
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Check you out! Amazing transformation! I don't want to be weird, but you have an amazing butt!12
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