Weight Loss Stories

Denise Fields Lost 70 Pounds And Is In The Best Shape Of Her Life!

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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 | Denise Fields Lost 70 Pounds And Is In The Best Shape Of Her Life!Denise Fields was unhappy with her body and the state of her health so she decided that it was time to make a big change before she turned 30. See how she found the strength to change her life!

Vital Stats

Name: Denise Fields

Email: denise.fields@gmail.com

Before:

Age: 29

Height: 5’3″

Weight: 200 lbs

Body Fat: 42%

Waist: 40″

Hips: 40″

Thighs: 24″

After:

Age: 30

Height: 5’3″

Weight: 130 lbs

Body Fat: 22%

Waist: 28″

Hips: 33″

Thighs: 19″

Why I Got Started

I started focusing on my health and my fitness because I knew that my diet and my weight were spiraling out of control. I was eating literally whatever I wanted, and I was not working out at all. I reached my heaviest weight of just over 200 pounds at 5’3″. Most, if not all, of my meals were eaten out at fast food and other restaurants. My size 14 clothes were becoming too tight, and I completely lacked energy. I knew that I needed to do something, but I had no clue where to begin trying to lose 70+ pounds. When I hit my 29th birthday, I decided that, for the next year, I would focus on being in the best shape of my entire life. I wanted to look and feel fabulous by my 30th birthday. I believed that I would best accomplish my goals with the assistance of a personal trainer. I knew that I needed the motivation and accountability. I did some quick research, and found Diana Chaloux, a personal trainer inKansas City,MO.Based on my goals, Diana created a custom diet and workout program for me.

How I Did It

My personal trainer, Diana Chaloux, created a custom diet for me which consisted of 6 small meals per day, with a total of roughly 1500 calories. The staple foods in my diet are oatmeal, Optimum Nutrition Whey Isolate, lean proteins (chicken, turkey, tuna and lean beef), almonds, olive oil, sweet potatoes, brown rice and vegetables.

I also began working out on a regular basis. I did cardio 5 days a week, and I strength training 3 days a week. When I started working out, my cardio consisted of 40 minutes on the elliptical machine or on a stationary bike. Diana also created a strength training program for me I performed 3 days a week.

As my cardiovascular health began to improve, I decided that I wanted to begin running. Initially, I could only run for a couple minutes at a time, after a couple months, I began running 5Ks. I started to increase my distance, and I completed my first half marathon in October 2010. Now, I run 8 miles 3 days a week and 12 miles 1 day a week, and I’m training for my second half marathon. Now, at age 30, after losing 70 pounds, I’m in the best shape of my entire life!

Supplements

Morning:

* Biotin: 3mg

* Fish Oil: 2 capsules

Pre Workout:

* Glutamine: 5g

Post Workout:

* Glutamine: 5g

* Optimum Nutrition Whey Isolate: 1 scoop

Diet

Meal 1:

* ½ cup Oatmeal with Cinnamon

* 1 scoop of Optimum Nutrition Whey Isolate mixed with Water

* 1 small piece of Fruit

* 6-8 Almonds

Meal 2:

* 1 serving Optimum Nutrition Whey Isolate

* 35g Whole Wheat Crackers

Meal 3:

* 4-5 oz lean Protein (Chicken, Tuna orTurkey)

* 1 cup of steamed Vegetables

* 1 Sweet Potato

Meal 4:

* 1 serving Optimum Nutrition Whey Isolate

* 1-2 cups of steamed Vegetables

* 1 slice of Whole Wheat Toast

Meal 5:

* 8-10 oz ounces of lean Protein (Chicken, Tuna orTurkey)

* 1 -2 cups of steamed Vegetables

* 6-8 Almonds

Training

TERMS YOU’LL NEED TO KNOW

Superset – Two exercises are performed consecutively without any rest.

Day 1: Rest or Light Cardio

* Short jog or 30 minutes on the Elliptical

Day 2: Arms

* Cable Hammer Curls: 3 sets of 12-15 reps

* Hammer Curls with Dumbbells: 3 sets of 12-15 reps

* Reverse Curl: 3 sets of 12-15 reps

* Tricep Pressdown: 3 sets of 12-15 reps

* Overhead Tricep Extension: 3 sets of 12-15 reps

* Reverse Grip Triceps Pushdown: 3 sets of 12-15 reps

* Cardio: Running or Elliptical for 45 minutes – 1 hour

Day 3: Shoulders/Back

* Overhead Press with Barbell: 3 sets of 12-15 reps

* Front Raise with Weighted Plate: 3 sets of 12-15 reps

Superset:

* Lateral Raise: 3 sets of 12-15 reps

* Front Raise: 3 sets of 12-15 reps

* Barbell Row: 3 sets of 12-15 reps

* Wide-Grip Lat Pulldown: 3 sets of 12-15 reps

* Cardio: Spin Class for 50 minutes

Day 4: Chest/Abs

* Smith Machine Bench Press: 3 sets of 12-15 reps

* Pushups: 3 sets of 12-15 reps

* Incline Chest Flyes: 3 sets of 12-15 reps

* Decline Chest Flyes: 3 sets of 12-15 reps

* Abdominal Crunch: 2 sets of 20 reps

* Air Bike: 2 sets of 20 per side

* Reverse Crunch: 2 sets of 20 reps

* Cardio: Running for 45 minutes

Day 5: Legs/Plyometrics

* Glute Kickback: 2 sets of 15, per leg

* Leg Extension: 3 sets of 12-15 reps, on each leg

* High Knee Raises: 30 reps

* Seated Leg Curl: 3 sets of 12-15 reps, on each leg

* Weighted Squats: 3 sets of 12-15 reps

* Weighted Plie Squats: 3 sets of 12-15 reps

* Step-ups: 3 sets of 12-15 reps

* Jog in place for 1 minute

* Calf Raises: 3 sets of 12-15 reps, on each leg

* Stationary Lunge: 3 sets of 12-15 reps, on each leg

* Cardio: Spin Class for 50 minutes

Day 6: Cardio

* Running, Spin Class or Elliptical for 1 Hour

No strength training

Day 7: Cardio

* Running or Elliptical for 1 Hour

No Strength Training

Suggestions for Others

Don’t give up! Transformations are hard, and there will be setbacks, plateaus and mistakes. The key is to get back on track and keep pressing forward! If you have a significant amount of weight to lose like I did, set small goals and celebrate the milestones with something that will complement your program, like a massage or facial.

Don’t beat yourself up about an occasional slip-up or mistake. The key to a successful transformation is slow, controlled weight loss through a clean diet and consistent exercise. Also, don’t be afraid to change your workout up every once in a while to overcome weight loss plateaus.

Finally, surround yourself with positive influences and encouraging people!

Source: bodybuilding

Originally posted 2013-01-09 14:37:57. Republished by Blog Post Promoter

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