Weight Loss Stories

Julie Boyd Dropped 73 Pounds To Take Charge Of Her Health!

By  | 

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 | Julie Boyd Dropped 73 Pounds To Take Charge Of Her Health!Julie had dealt with the ups and downs of her weight for a long time.

Even after being diagnosed with arthritis in her knees, Julie still fought to be in the gym and taking charge of her health. Find out how she dropped 73lbs! 

Vital Stats

Name: Julie Boyd

Email: wjnboyd@msn.com

BodySpace: juieb

Before:

Age: 44

Height: 5’6″

Weight: 228 lbs

Body Fat: 41.3%

Waist: 43″

Hips: 53″

Thighs: 27″

After:

Age: 46

Height: 5’6″

Weight: 155 lbs

Body Fat: 18.63%

Waist: 32″

Hips: 38″

Thighs: 21″

Why I Got Started

As an adult, I was always heavy. I had lost about 90 pounds, went through a rough couple years in my life and gained over half of that weight back. I was working too many hours at work. My pants were getting snugger and I refused to go buy bigger pants. That and the fact that I had just been diagnosed with arthritis in my knee were reasons enough to get fit.

I knew that I needed to get in shape for a long time, but now there were other reasons for getting into shape. I did not want to get old and have the other health issues that came along with being overweight. I was very lucky that I didn’t have diabetes, hypertension or high cholesterol. It was time to take action!

How I Did It

I first started keeping track of my daily caloric intake and exercise by myself and lost about 30 lbs. At that point, my exercise regimen only consisted of cardio and I knew I needed to add in some other exercise if I wanted to get toned also. I got some references for personal trainers and I found my savior, who I have been training with since July 2008. He put me on track with both nutrition and exercise, which included weight lifting.

I started working out twice a week and soon added in a third day on my own. On the days I lift, I get in at least 30 minutes of cardio and I get in at least 45 minutes three other days of the week. I only have one day off each week. I also stick very close to my meal plan.

When I was heavy, I would eat out several times a week for lunch and dinner. My husband still asks if I want to go for dinner and now gets disappointed when I tell him no. I do go out with him once a week for lunch, but I do not let myself go all out. I still stay within reason, watching how things are prepared, what they are served with and serving size. This is a lifestyle change.

I was diagnosed with arthritis in my left knee in February 2008 and in my right knee three months later. My left knee has also been operated on twice since then. The second time, I was ordered to avoid putting weight on the knee for six weeks. I was on crutches for the six weeks, but I was back in the gym ten days after surgery. I could still work upper body and core. I would not let surgery, or any other injury, keep me out of the gym. I was determined to lose the weight and keep building muscle.

Supplements

* Multivitamin

* Calcium

* Glucosamine Chondroitin

* Iron

* Flaxseed Oil

* Vitamin C

* Glutamine

* Protein Bar

Note: Supplement dosages and schedule listed below in Diet section.

Diet

Meal 1:

* 3 Egg Beaters

* 1 English Muffin

* 1 slice 2% Cheese

* 1/2 Banana

* 1 Multivitamin

* 600mg Calcium

* 1500/1200mg Glucosamine Chondroitin

* 50mg Iron

* 1000mg Flaxseed Oil

* 500mg Vitamin C

Meal 2:

* 1 small container Plain Greek Yogurt with 1 Splenda

* 3 Graham Cracker squares

Meal 3:

* 5oz Chicken

* 5oz Sweet Potato sprinkled with Cinnamon and Splenda

* 1 cup fresh Veggies

Meal 4:

* Protein Bar

Meal 5:

* 5 oz Chicken

* 3/4 cup Brown Rice

* 1 cup fresh Veggies

* 1 Multivitamin

* 10 grams Glutamine

Training

Day 1: Upper Body

* 10 min Warm Up

* Dumbbell Chest Press: 3 sets of 10-12 reps

* Ball Crunches: 3 sets of 10-12 reps

* Dumbbell Lateral Raise: 3 sets of 10-12 reps

* Cable Flyes: 3 sets of 10-12 reps

* Reverse Crunches on Stability Ball: 3 sets of 10-12 reps

* Dumbbell Triceps Kickbacks: 3 sets of 10-12 reps

* Incline Smith Press: 3 sets of 10-12 reps

* Lying Leg Lifts: 3 sets of 10-12 reps

* Cable Triceps Pushdowns: 3 sets of 10-12 reps

* Dips: 3 sets to failure

* Dumbbell Front Delt Raise: 3 sets of 10-12 reps

* 10 min Cool Down, Stretch

Day 2: Cardio

* 10 min Warm Up

* 45 minutes Cardio on Treadmill

* 10 min Cool Down, Stretch

Day 3: Upper Body

* 10 min Warm Up

* Lat Pull Down: 3 sets of 10-12 reps

* Russian Twist: 3 sets of 10-12 reps

* Dumbbell Rear Delt Flyes: 3 sets of 10-12 reps

* Dumbbell Bent-Over Row: 3 sets of 10-12 reps

* Supermans: 3 sets of 10-12 reps

* Dumbbell Shoulder Press: 3 sets of 10-12 reps

* Dumbbell Pullover: 3 sets of 10-12 reps

* EZ Curl Bar 21’s: 3 sets of 7 reps

* Dumbbell Side Bends: 3 sets of 10-12 reps

* Seated Rows: 3 sets of 10-12 reps

* Dumbbell Alternating Bicep Curls: 3 sets of 10-12 reps

* 10 min Cool Down, Stretch

Day 4: Cardio

* 10 min Warm Up

* 45 minutes Cardio on Treadmill

* 10 min Cool Down, Stretch

Day 5: Lower Body

* 10 min Warm Up

* Dumbbell Step Ups: 3 sets of 10-12 reps

* Deadlifts: 3 sets of 10-12 reps

* Single Leg Calf Raises: 3 sets of 10-12 reps

* Leg Extensions: 3 sets of 10-12 reps

* Leg Curls: 3 sets of 10-12 reps

* Stationary Lunges: 3 sets of 10-12 reps

* Squat Jumps: 3 sets of 10-12 reps

* 10 min Cool Down, Stretch

Day 6: Cardio

* 10 min Warm Up

* 45 minutes Cardio

* 10 min Cool Down, Stretch

Day 7: Rest

Suggestions For Others

Don’t be afraid of the weights. So many women just do cardio but we should lift in order to tone and define. It’s so worth it.

Do it for yourself! As women, we tend to put others first, but you must do this for yourself. If you do it for anyone else, you are doing it for the wrong reason.

Never say that you are on a diet. This is a lifestyle change that will change your life forever, but only if you make the change. Don’t be afraid of lifting. Start light and just go gradually heavier. Make sure that you are working your whole body, not just your arms or legs. Make sure that you have, and keep, a strong core. Your core will support everything else you do.

Find a routine that fits you. I like to do my workouts in the evenings, but there are a lot of people I know that do mornings. If you need a trainer for the guidance or the extra push or you need trained on equipment, then find someone to help you with that. Do you like working out alone or do you need a partner? Do whatever works best for you! But just do something!

 

Source: Bodybuilding

Originally posted 2012-05-22 12:08:44. Republished by Blog Post Promoter

Leave a Reply

Your email address will not be published. Required fields are marked *