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

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Replies

  • jennlaw89
    jennlaw89 Posts: 160 Member
    WOW. You look amazing! Awesome progress, way to go!
  • thefinest416
    thefinest416 Posts: 7 Member
    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
    DanieRCC Posts: 332 Member
    edited May 2015
    What an inspiration, you looking amazing! Way to go :)
  • nicola8989
    nicola8989 Posts: 381 Member
    wow, well done! :smiley:
  • BuckyArden33
    BuckyArden33 Posts: 146 Member
    yup, you sure look good. well done
  • GenElizabeth
    GenElizabeth Posts: 291 Member
    Thanks guys! Appreciate it! :smile:
  • GenElizabeth
    GenElizabeth Posts: 291 Member
    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. :blush:
  • Deleval417
    Deleval417 Posts: 9 Member
    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_
    Timshel_ Posts: 22,834 Member
    I can see how you lost weight...with fish that small. :p Just kidding!

    Props on the great progress!
  • imdanshort
    imdanshort Posts: 58 Member
    Poe!
  • momasox
    momasox Posts: 158 Member
    Amazing... so fit!
  • mistikal13
    mistikal13 Posts: 1,457 Member
    Great job! I'm always amazed at how much younger the after pics look!
  • GenElizabeth
    GenElizabeth Posts: 291 Member
    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! :blush:
  • GenElizabeth
    GenElizabeth Posts: 291 Member
    edited May 2015
    Chaelaz wrote: »
    I can see how you lost weight...with fish that small. :p Just kidding!

    Props on the great progress!

    Thank you!

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

    And thanks everyone. :blush:
  • Terpnista84
    Terpnista84 Posts: 517 Member
    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
    GenElizabeth Posts: 291 Member
    edited May 2015
    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
    Plooty222 Posts: 76 Member
    So inspiring! You look gorgeous. Congratulations on your hard work!
  • GenElizabeth
    GenElizabeth Posts: 291 Member
    Thank you, Plooty222. :blush:

    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. :smile:
  • ashrinkingqueen
    ashrinkingqueen Posts: 19 Member
    You look amazing! Congratulations!
  • GenElizabeth
    GenElizabeth Posts: 291 Member
    Thank you :blush:
  • slimbettie
    slimbettie Posts: 686 Member
    wow. just wow. you are amazing.
  • allens2001
    allens2001 Posts: 8 Member
    You look like a totally different person. Awesome job and can't wait to see new pics!
  • Hendrix7
    Hendrix7 Posts: 1,903 Member
    great job, very impressive
  • RadiantKayleigh
    RadiantKayleigh Posts: 20 Member
    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
    allens2001 Posts: 8 Member
    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
    GenElizabeth Posts: 291 Member
    edited May 2015
    Thanks everyone!!! :blush:
  • GenElizabeth
    GenElizabeth Posts: 291 Member
    edited May 2015
    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. :blush:

    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! :wink:

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  • Lil_Northern_Light
    Lil_Northern_Light Posts: 3,529 Member
    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
    CJsf1t Posts: 414 Member
    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 :smile: thank you for posting this !!!
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