cgettingsmall
Gym time!!!!
fatloser2012: Oh, baby! Talk about a post-pregnancy transformation!   HOW SHE DID IT   The first step in reaching my weight loss goals was believing in myself. I will be honest, it took me awhile to actually know that I was stronger on the inside than what I thought. Once I began working out and changing my diet, the results slowly started taking place. I did cardio 7 days of the week, and 3-4 days a week of weights. My daily goal was to burn 500-1000 calories. In addition to my personal workouts, I spent two days a week with Micah strength training. He would push me to limits I never would have pushed myself to do on my own. The diet was very important in my weight loss success. Micah gave me specific instructions and guidelines on my food and calorie intake. I followed his diet perfectly. Not one time did I cheat on any drink or food. I can honestly say that I didn’t even have a little nibble of a cookie during my transformation. I went into my transformation knowing that I wanted change – and there isn’t one food out there that was worth eating to sabotage my ultimate happiness.   SUPPLEMENTS   I used Magnum Nutraceuticals supplements. Morning, Late Afternoon: Magnum Quattro Protein Powder – 1.5 / 2 scoops   DIET   My daily diet consisted of a mixture of proteins and healthy good carbs. I always incorporated green vegetables into my lunch and dinner. I ate 6 meals a day, and ate balanced all day long.  MEAL 1: egg whites – 6 oatmeal – ½ cup water – 16 oz MEAL 2: multi-source protein – 1 scoop fruit – 1 serving MEAL 3: chicken breast – 1 vegetables (broccoli or green beans) – 1 medium serving brown rice – ½ cup water – 16 oz MEAL 4: rice cakes w/ 1 tbsp natural peanut butter – 2 sugar free Jell-o – ½ cup MEAL 5: multi-source protein – 1 scoop MEAL 6: chicken or fish – 3 oz broccoli – 1 medium serving water – 16 oz MEAL 7: (OPTIONAL) egg whites – 4   TRAINING   As mentioned, my training included 7 days of cardio with 3-4 days of weight training. On weight training days, I would focus on lower or upper body (concentrating on 3 different muscle groups each time) and then mix in cardio between exercises. At the end of my workout, I always concluded with abs. When exercising, I would push myself to go just a few more reps – even when it felt impossible to go any further. When you push yourself to failure, it will make you stronger – and I don’t mean just physically, but especially mentally. The main component in my weight loss was learning that cardio is KEY! Cardio was very crucial in helping me shed the pounds.   Day 1: Cardio/Abs Elliptical Trainer – 45 min, 1 mile run Plank – 1 set, 2 minute hold Crunches – 1 set of 50-100 reps   Day 2: Cardio/Upper Body Elliptical Trainer – 30 min Bench Dips – 2 sets of 15 reps Barbell Shoulder Press – 3 sets of 12 reps Upright Barbell Row – 3 sets of 12 reps Barbell Curl – 3 sets of 12 reps   Day 3: Cardio/Abs Elliptical Trainer – 1 hr Decline Crunch – 3 sets of 20 reps Jumping Jacks – 1 min max reps Plank – 1 set, 2 minute hold Jumping Jacks – 1 min max reps   Day 4: Cardio/Lower Body Elliptical Trainer – 30 min Dumbbell Lunges – 2 sets of 50 steps Leg Press – 3 sets of 12 reps Kettlebell One-Legged Deadlift – 2 sets of 15 reps Standing Calf Raises – 2 sets of 15 reps   Day 5: Cardio/Abs/Biceps Elliptical Trainer – 30 min Barbell Curl – 3 sets of 12 reps Barbell Shoulder Press – 3 sets of 12 reps Exercise Ball Crunch – 1 set 100 reps   Day 6: Cardio/Upper Body Elliptical Trainer – 30 min Dumbbell One-Arm Upright Row – 3 sets of 12 reps each Side Lateral Raise – 3 sets of 12 reps Incline Dumbbell Press – 2 sets of 12 reps Barbell Curl – 3 sets of 12 reps   Day 7: Cardio/Abs Stairmaster – 1 hr Crunches – 1 set of 100 reps Decline Crunch – 2 sets of 15 reps COURTESY OF TRIMMEDANDTONED.COM 
coffee-and-control: Stop comparing yourself to others. Seriously.