Learn how Mary Scott dropped 53 pounds right here!
After giving birth to her twins, Mary realized that her eating habits during her pregnancy caused her to put on a large amount of weight. So she decided to learn about nutrition and get her body back. Learn how she dropped 53 pounds right here!
Name: Mary Scott
Weight: 178 lbs
Body Fat: 28%
Weight: 125 lbs
Body Fat: 17%
Why I Got Started
I have always been an active person; I played volleyball, softball, and was a cheerleader in high school. I never really struggled too much with weight. In April of 2007 I found out that I was pregnant with twin boys, which I was so excited about. I thought at the beginning that I would continue to stay active eat right and I wouldn’t gain many pounds.
Well I was wrong! I was 135 lbs in April 2007, and the day I gave birth (December 28, 2007) I was 210 lbs. I ate horrible during my pregnancy, wasn’t active, and it all caught up with me. I had an emergency C-Section in December of 2007. I dropped a few pounds after that but still continued to eat poorly and couldn’t really work out until February 2008.
I started going to the gym here and there, but still eating poorly and hadn’t really wanted to change yet. Finally in April I was 178 lbs, I was sitting in the middle of my closet looking up at all my old clothes, thinking to myself, I was modeling before I had these boys, I was active, I loved my image, and now I am hating everything!
I hated who I had become, lazy and not caring about myself. So I made the decision to give up the bad foods and to start doing some intense workouts.
How I Did It
I started researching foods first. I knew that my diet was going to be the hardest to change and that was KEY! I realized that I was eating so poorly and putting all the wrong foods into my body. I wasn’t aware that you had to read the labels on the foods to see what is exactly on them.
I didn’t know that just because something says its whole wheat it might not be 100% whole grain wheat. I didn’t know how many calories my body should be consuming and burning each day to lose the weight I had. So I did my research, talked with many people, and figured out what was best for my body.
I started out only eating 1300 calories a day. I wore a bodybugg, which told me I was burning 3300 calories a day (Which I know now I should have been eating more). I would eat 6 small meals a day. Eating fresh veggies, fruits, good carbs, and lean meats.
As for my workouts, I was doing some intense cardio! I would do 45-60 minutes a day. At first that was really hard to do, so to change things up I would do a 15 minute run, 15 minutes on the bike, 15 minutes on the elliptical and then 15 minutes running again. I would keep my heart rate up and not break in between sets so I was going non-stop.
Once I built my endurance up I changed to running 45 minutes, but I would change my speeds. So I would sprint for 2 minutes, 5 minutes running, 2 minutes jogging. Then repeat until my 45 minute were up. I ran a little over 5 miles in this time. I also was doing my weight lifting and spending an hour 4-5 times a week in the weight room.
I would alternate different muscles each day that way I wasn’t tearing my muscle, but building it. I made sure that I was adding some weight in between my sets.
* Fish Oil
o 3 egg whites
o Organic natural peanut butter
o Whole wheat tortilla
o Olive oil
o Whey protein shake
o Chicken breast
o Brown rice
o 2 boiled egg whites
Well I am a runner and I love to run. So I still run my 45 minutes to 60 minutes 5-6 times a week. I do this in the evening and lift weights in the morning, some days I alternate that way I change things up a bit.
Day 1: Arms
o Barbell Curls: 2 warm-up set x 12, 1 x 10
o Dumbbell Curls: 1 warm-up x 12, 1x 10
o Preacher Curls: 1 warm-up x 12, 1x 10
o Skullcrushers: 2 warm-up x 12, 1 x10
o Triceps Press: 1 warm-up x12, 1×10
o Rope Pushdowns: 1 warm-up x12, 1 x10
Day 2: Chest
o Incline Dumbbell Press: 2 warm-ups x 12, 1×10
o Incline Flyes: 1 warm-up x 12, 1 x10
o Flat Bench: 1 warm-up x12, 1×10
o Decline Bench Press: 1 warm-up x12, 1 x10
o Situps: 3 x maximum
o Weighted Leg Raises: 3x maximum
Day 3: Shoulders
o Military Press: 2 warm-up x12, 1×10
o Side Raises: 1 warm-up x12, 1×10
o Bent Over Rear Delt Raises: 1 warm-up x12, 1×10
o Front Raises With Dumbbells: 1 warm-up x12, 1×10
o Shrugs: 1 warm-up x12, 1×10
Day 4: Back
o Lat Pulldown: 2 warm-up x12, 1×10
o Bent Over Barbell Rows: 2 warm-up x12, 1×10
o Seated Cable Row: 1 warm-up x12, 1 x10
o Deadlifts: 1 warm-up x12, 1×10
Day 5: Legs
o Leg Extension: 2 warm-up x 20, 1 x 20
o Squats: 2 warm-up x 12, 1x 20
o Lying Leg Curl: 1 warm-up x15, 1 x20
o Stiff Legged Deadlifts: 1 warm-up x12, 1 x 20
Suggestions For Others
The most important thing I can tell you is to keep some sort of journal and to take progress photos. Your body will change so much and you want to make sure you are seeing these changes that way you stay motivated. Find an accountability person.
I have a girl that I am good friends with and we keep each other accountable. She lives so far away from me but we send each other weekly updates and weekly photos showing how we have been doing. We also share our struggles and try to help encourage each other to get past our struggles.
Also remember that diet plays such a big role. I have been taught that 70% of what you look like is from diet, 20% exercise, and 10% genetics and I truly believe this!
Originally posted 2013-01-30 14:19:13. Republished by Blog Post Promoter