Weight Loss Stories

Read on to learn how Tiffany cleaned up her diet and dropped 100 pounds!

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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 | Read on to learn how Tiffany cleaned up her diet and dropped 100 pounds!Tiffany had always been overweight. But when her office was doing a weight loss contest, she decided this was the perfect time to get into shape. Read on to learn how she cleaned up her diet and dropped 100 pounds! 

Vital Stats

Name: Tiffany Rogers

Email: rdayday1973@bellsouth.net

Age: 34

Before:

Weight: 245 lbs

Body Fat: 40%

After:

Weight: 145 lbs

Body Fat: 10%

Why I Got Started

I have battled weight my entire life. I have always been a big girl! I decided that I needed to lose weight after I began having weight issues. In January of 2007 my co-workers decided to have a biggest loser contest. I decided to join in, all of us put money into a pot and the person or persons who won would win the money.

After twelve weeks, I had lost over 37 pounds. I ate lots of fruits, veggies, and low fat foods. I exercised at least once daily. I won both in fat percentage and pounds lost. In May of the same year I decided to join the local gym, there is where I found my true passion.

At the end of the summer I had lost an additional 55 pounds and had great muscle tone. I worked out twice daily and my body took well to the equipment. I went from a size 20 to a size 2 by October. My bodyfat dropped to about ten percent.

How I Did It

I didn’t want to “Diet”, so I decided to just change the way I ate. Most people think that if you are overweight you eat a lot, not true. I just ate the wrong type of food. I started to move around more, I have three kids so I am always busy with them, but now I decided to exercise and make more time for me.

I started off eating foods that were low fat, lots of fruits and veggies. I planned out lots of my meals. I ate every couple of hours. It got to the point I didn’t even have to watch the clock to know to eat, my body was on a schedule. Also, I hired a personal trainer. They worked me to death, but my my body has changed beyond my wildest dreams.

Supplements

* Flax Seed Oil

* B-12

* Protein Powder

* Cell-Tech Hardcore Protein

* Met-Rx Protein Bars

* L-Glutamine

Diet

Breakfast:

o Six egg whites

o Bowl of oatmeal

o 12 ounces water

Snack:

o Fruit

o Protein shake

Lunch:

o Salad

o Veggies

o Lean turkey/Chicken breast

o Fat free italian dressing

o Small bowl of fruit

o Water

Snack:

o Met-Rx protein bar

o Water

Dinner:

o Grilled chicken breast

o Steamed broccoli

o Brown rice

o Water

o Side small salad

Snack:

o Jello (Sugar-Free)

Training

When I first started to lose weight I did workout videos and walked. Once I joined the gym I did cardio on a daily basis, for at least an hour twice daily. This included Elliptical machine, treadmill, bike, even classes. I did lots of workout from Bodybuilding.com. My personal trainer introduced me to the site, so every few weeks he would get a workout from the site and we would use it.

I started out with the workouts to lose fat, then I progressed to the workout to build lean muscles, now I do the workout to stay toned and defined. I started with low reps and 3 sets, now I do four sets with high repetitions. I do a lot of supersets, and often workout until muscle failure.

Day 1: Chest & Calves

o Incline dumbbell press: 3 x 15

o Cable crossovers: 3 x 15

o Decline bench press: 3 x 15

o Incline flyes: 3 x 15

o Seated calf raise: 4 x 20

o Cardio: 30 minutes HIT cycling

Day 2: Back

o Seated rows: 3 x 15

o Lat pulldowns: 3 x 15

o Chinups: 3 x 15

o Dumbbell rows: 3 x 15

o Cardio: 15% incline 4.5 mph

Day 3: Shoulders, Abs & Traps

o Front raises: 3 x 15

o Side raises: 3 x 15

o Cable side raises: 3 x 15

o Upright rows: 3 x 15

o Dumbbell press: 3 x 15

o Dumbbell shrugs: 3 x 12-15

o Air bike: 3 x 15

o Crunches: 3 x 15

o Crunches on exercise ball: 3 x 15

o Leg lifts: 3 x 15

o Plank: 2 x 1 minute

Day 4: Arms

o Skullcrushers: 3 x 15

o One arm over head press: 3 x 15

o Rope pulldown: 3 x 15

o Kickbacks: 3 x 15

o Incline dumbbell curl: 3 x 15

o Concentration curls: 3 x 15

o Preacher curls: 3 x 15

o Hammer curls: 3 x 15

o Cardio: 30 minutes HIT elliptical

Day 5: Legs & Abs

o Hyperextensions: 3 x 15

o Walking Lunges: 3 x 15

o Hack squats: 3 x 15

o Leg press: 3 x 15

o Leg curls: 3 x 15

o Standing calf raises: 3 x 20

o Air bike: 3 x 15

o Crunches: 3 x 15

o Crunches on exercise ball: 3 x 15

o Leg lifts: 3 x 15

o Plank: 2 x 1 minute

Day 6: Cardio (Any type)

o For at least an hour at moderate – high intensity

Day 7: Rest With Light Ab Work

Suggestions For Others

Stay consistent, if you fall off the wagon, its okay, just pick yourself up and keep going.

Source: bodybuilding

Originally posted 2013-02-12 02:49:14. Republished by Blog Post Promoter

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