Weight Loss Stories

Dara Garza managed to lose more than 60 lbs by training hard!

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Great success story! Read before and after fitness transformation stories from women and men who hit weight loss goals and got THAT BODY with training and meal prep. Find inspiration, motivation, and workout tips | Dara Garza managed to lose more than 60 lbs by training hard!Dara was always a chubby kid and really hadn’t done anything about it until she saw the pictures. See how – at only 5′ – she managed to lose more than 60 lbs by training hard! 

Vital Stats

Name: Dara Garza

Email: dgarza77@yahoo.com

BodySpace: dara_girl

Weight Before: 175 lbs

Weight After: 114 lbs

BF%: 20.2%

How I Did It

My name is Dara Garza, and I was always a chubby kid, but after looking at some pictures from Mother’s Day at my mother-in-law’s house, I decided I had to do something. I looked huge; it was no wonder since I weighed around 175 pounds at 5′ and a half inch. Plus I was getting married and wanted to look pretty in my wedding dress.

I started out doing Body for Life for a while in 2001, and I lost around 15-20 pounds before I got married in January of 2002.

Then I leveled off and took a break until I saw one of the girl’s at work was having success with Weight Watchers. I decided to try it. So, in November of 2003 I began my journey. I weighed in my first day at weight watchers at 156.6 pounds.

It took me almost a year, but by September of 2004 I was down to 115 pounds. From there I have fluctuated some up and down, and in the past year I came to realize that it wasn’t just the number on the scale that mattered, I wanted to be leaner and have a healthier body. I no longer strictly follow the weight watchers plan, but I track my calories, fat and carbs.

I took a little break at Christmas when my sister had her new baby, but since then I have been lifting hard and doing more cardio again. I am now at around 114 pounds and 20.2% body fat. My goal is to get down to 18%, and I think I’ll get there but it’s going to be hard work.

I currently lift weights 4 days a week and do cardio 5 days a week. I have come to realize that what you eat is basically 90% of the battle. If I’m not eating well I can tell by the way my clothes fit and my body looks, even if I am still working out the same. I am eating 7 meals a day starting at 4:30 in the morning. It makes for a long day, but it’s worth it.

I am a now a changed person. I will never go back to eating the way I did before. The biggest thing people have to realize when it comes to weight loss and having a healthier body, is that you have to take it slow and change your life, your thinking and your habits. It can’t just be a diet, it has to be a lifestyle change or it won’t be a long term change for the better.

Sample Diet

* 4:30 am – 4 scrambled egg whites, 4 oz. yogurt

* 5:30 am – weight lifting 45-60 minutes

* 6:30 am – Cell Mass then 30-45 minutes cardio

* 7:30 am – 1 scoop protein powder, small banana

* 9:30 am – 1/2 cup whole grain oatmeal, 1 scoop protein powder

* 12:30 pm – 4 oz. chicken breast, small salad with spray dressing, 1/2 cup brown rice, 1/2 cup steamed vegetable

* 3:30 pm – 1 scoop protein powder, small apple, orange or other fruit

* 6:30 pm – 6 oz. salmon, small salad with spray dressing, 1/2 cup vegetable

* 8:30 pm – 1 scoop casein protein shake w/1 cup fat free milk or 1/2 cup fat free cottage cheese

Sample Workout Plan

I have been doing supersets to get lean for the summer.

Day 1:

Chest

o Incline bench press 4×8

o Incline dumbbell flye 4×8

o Flat-Bench Dumbbell Press 3×10

o Flat-Bench Dumbbell Flye 3×10

o Decline Bench Press 2×12

o Cable Crossover 2×12

Triceps

o Bench dip 3×8

o Lying tricep extension 3×8

o Close-grip bench press 3×10

o Tricep pressdown 3×10

o Overhead dumbbell extension 2×12

o Close-grip push-up 2×12

Abs

o Reverse Crunch 3×20

o Crunch 3×25

o Side bends 3×20

Day 2:

Shoulders

o Overhead dumbbell press 4×8

o Dumbbell lateral raise 4×8

o Upright row 3×10

o Barbell front raise 3×10

oArnoldpress 2×12

o Bent over lateral raise 2×12

Traps

o Barbell shrug 4×8

o Incline dumbbell shrug 4×8

Abs

o Reverse Crunch 3×20

o Crunch 3×25

o Side bends 3×20

Day 3:

Back

o Deadlift 4×8

o Pull up 4×8

o Wide grip bent over row 3×10

o Seated row 3×10

o T-bar row 2×12

o Lat pulldown 2×12

Biceps

o Barbell curl 3×8

o Incline dumbbell curl 3×8

o Preacher curl 3×10

o Seated dumbbell curl 3×10

o High-cable curl 2×12

o Hammer curl 2×12

Abs

o Reverse Crunch 3×20

o Crunch 3×25

o Side bends 3×20

Day 4:

Quads

o Barbell squat 4×8

o Leg press 4×8

o Sissy squat 3×10

o Leg extension 3×10

Hamstrings

o Romanian Deadlift 2×12

o Lying leg curl 2×12

Calves

o Standing calf raises 3×20

o Seated calf raises 3×20

Abs

o Reverse Crunch 3×20

o Crunch 3×25

o Side bends 3×20

Source: bodybuilding

Originally posted 2013-01-08 12:22:04. Republished by Blog Post Promoter

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