Body Transformation: Body Fat Attack!
by Female Transformation Of The Week Aug 30, 2013
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AGE 27 HEIGHT 5’2″ WEIGHT 246 lbs BODY FAT 45% |
AGE 29 HEIGHT 5’2″ WEIGHT 136 lbs BODY FAT 29% |
At age four, I started playing soccer, tennis, and basketball. As a youth, I spent time between school, practices, and games. I loved being outside and active, but became overweight when organized sports stopped and I continued to eat like they hadn’t.
I graduated from high school in 2003, went to a local community college, and worked full time. I also got into a relationship that I’m still in today, lost control of my schedule, and started eating fast food because it was quick and cheap. The high energy I was known for was gone and I was weighed down by calories and cholesterol. I had a gym pass, but couldn’t make myself go.
In June 2010, I went on a trip to Moab, Utah, with my family. As my father and I waited to go on a horseback riding trip, I saw a basketball hoop next to the barn. I attempted one shot, missed, tried to rebound the ball, landed awkwardly, and tore my right ACL. That’s when I realized my body couldn’t hold my weight. After the injury, I gained 20 more pounds.
It was months before I could walk. My mother was concerned for my health and talked to me about getting lap-band surgery. After the conversation and doctor consultation, I made an appointment for the procedure. A week before the surgery, I told my mom I couldn’t go through with it, but neglected to change my diet.
I weighed 246 pounds in April 2010, was about to turn 27 years old, and told myself I wouldn’t look like this at age 30. Now I’m 29 years old, weigh 136 pounds, and have never felt better!
After my birthday, I decided to completely change my diet. I kept a food journal and eliminated soda from my diet. I quit eating fast food and avoided the establishments. I started to cook more at home and prepared my meals beforehand.
The dietary changes helped me lose the first 40 pounds and I started taking my dog daily on hikes. I was losing weight, but didn’t feel comfortable inside the gym. I gradually added more physical activities into my daily schedule and the pounds started to shed.
A year ago, I hit a weight-loss plateau and couldn’t get below 190 pounds. I was going to the gym regularly, but only did cardio. I needed extra help and started working with Robert Stefanko, an advanced certified personal trainer for No Limit Personal Training in Placentia, California. I lost another 54 pounds on Robert’s training and nutritional system that gave me the tools to loss weight.
Now I go to the gym five days per week, lift weights, and love it.
Egg Whites
4
Oatmeal
1/2 cup
Cantaloupe
1 serving
ON Gold Standard 100% Whey
1 serving
Chicken Breast
4 oz
Bell Peppers
1 serving
Mixed Greens
1 serving
Brown Rice
1/2 cup
ON Gold Standard 100% Whey
1/2 serving
BSN Syntha-6
1 scoop
Chicken Breast
4 oz
Asparagus
1 serving
Wild Rice
1/2 cup
ON Gold Standard 100% Whey
1 serving
Warm-up
Jogging-Treadmill
10-minute
Circuit: 3 sets with 30 seconds rest between exercises
Wide-Grip Lat Pulldown
15 reps
Reverse Crunch
25 reps
Dumbbell Alternate Bicep Curl
15 reps (each arm)
Rowing, Stationary
300 meters
Circuit: 3 sets with 30 seconds rest between exercises
Bent Over Barbell Row
15-20 reps
Flat Bench Lying Leg Raise (W/ medicine ball between legs)
15 reps
Hammer Curls
15 reps
Elliptical Trainer
3 min
Circuit: 2 sets with 30 seconds rest between exercises
Standing Cable Pullovers
15 reps
Air Bike
45 sec
Reverse Barbell Curl
15 reps
Stairmaster
3 min
Cool Down
Jogging-Treadmill
10 min
Warm-up
Jogging-Treadmill
15 min
Circuit
Stairmaster
5 min
Jogging-Treadmill
4 min
Stairmaster
6 min
Jogging-Treadmill
5 min
Stairmaster
7 min
Circuit: 2 sets with 30 seconds rest between exercises
Plank
1 min
Hydrant Kicks
15 reps (each leg)
Pushups
12 reps
Bird Dogs
15 reps
Cool Down
Jogging-Treadmill
10 min
Warm-up
Jogging-Treadmill
100 min
Circuit: 3 sets with 30 seconds rest between exercises
Dumbbell Alternate Bicep Curl
15 reps (each arm)
Toe Touchers
25 reps
Rowing, Stationary
300 meters
Circuit: 3 sets with 30 seconds rest between exercises
Underhand Cable Pulldowns
15-20 reps
Hammer Curls
15 reps
Step-up with Knee Raise
20 reps
Stairmaster
3 min
Circuit: 2 sets with 30 seconds rest between exercises
Seated Cable Rows
20 reps
Air Bike
45 sec
Standing Biceps Cable Curl
15 reps
Stairmaster
5 min
Cool Down
Jogging-Treadmill
10 min
Warm-up
Jogging-Treadmill
10 min
Circuit: 3 sets with 30 seconds rest between exercises
Front Barbell Squat
20-25 reps
Single Leg Glute Bridge
15 reps (each leg)
Stiff-Legged Barbell Deadlift
15 reps
Rowing, Stationary
500 meters
Circuit: 2 sets with 30 seconds rest between exercises
Dumbbell Step Ups
15 reps (each leg)
Band Lateral Leg Raise
20 reps (each leg)
Decline Push-Up
20 reps
Leg Extensions
15 reps
Stairmaster
10-15 min
Warm-up
Basketball
10 min
Circuit: 3 sets with 30 seconds rest between exercises
Dumbbell Bench Press
15-20 reps
Step-up with Knee Raise
20-25 reps
Triceps Pushdown
20 reps
Plank
70 sec
Rope Jumping
45 sec
Circuit: 3 sets with 30 seconds rest between exercises
Incline Push-Up
15 reps
Cable Crunch
20-25 reps
Tricep Dumbbell Kickback
15 reps (each arm)
Overhead Medicine Ball Slam
20 reps
Stairmaster
3 min
Cool Down
Jogging-Treadmill
10 min
Consuming 5-6 small meals per day challenged me most. Preparing my food in advance and writing out my meals for the day helped tremendously to meet my weight loss goals.
I really enjoy competition and look forward to competing in the near future.
- Take a picture of yourself today and save it. Regain the control.
- Keep a food and gym journal.
- Don’t weigh yourself daily.
- Give everything 100 percent.
- When you leave the gym, ask yourself what you did today. If you can answer the question, you had a good workout.
Bodybuilding.com helped me significantly to find supplements with reliable delivery. The information on the site is truly insightful and inspiring.
Share This :
Hey There!
Thank you for sharing my article on your blog. That is so awesome!! I want everyone out there to no know it’s never too late to take control! I was embarrassed at first of what people thought of me at the gym. When I realized this transformation was for me and no one else, nothing else mattered. Those negative thoughts and feelings faded away. You can achieve anything you want out of life!
I am currently trying to prepare for a fitness competition; not quite there just yet ;). Fitness is now my life not just a hobby! I’d love to be paid for doing something I love! This is an expensive sport and I’m looking for anyone interested in sponsoring me or helping me find a sponsor. I have the drive and I know I’ll succeed. I just need to be given an opportunity or the tools and I’ll exceed expectations. I promise!
Thanks again for taking the time to read this. I’d appreciate any help or advice you can give me! 😉 Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t!
Look forward to hearing back from you!
Sincerely,
Lisa Eiselstein
Hi Lisa,
It was my pleasure to share your story. It is a very inspiring story and deserves the attention it is getting. Keep up the hard work!
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