Weight Loss Stories

See how J’nea Muller managed to lose over 40 lbs. and regain the energy she had.

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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 | See how Jnea Muller managed to lose over 40 lbs. and regain the energy she had.J’nea did not have time to exercise because she had to take care of ten people in her house that included two sets of twins. Well that all changed… See how she managed to lose over 40 lbs. and regain the energy she had.

Vital Stats

Name: J’nea Muller

Email: jmuller@sasktel.net

Before:

Weight: 183 lbs.

Height: 5’7″

Dress Size: 16

Now:

Weight: 140 lbs.

Dress Size: 5/6

Why I Got Started

Six months after my second set of twins (3 years ago) I looked terrible. I had a spare tire around my waist and I wore a size 16. Actually size 16 was tight around my middle. Having to deal with two 3 year olds and two infants was a huge challenge. I did not have time to exercise nor did I want to make the time to do it. I was sluggish and had no energy. I was tired going up the stairs.

My babies did not sleep well and would be up at alternate hours to breastfeed, which meant I would sleep for an hour get up nurse a baby, put it back to sleep then sleep for an hour and repeat the process all night long. I did not think there was any way I would ever be a size 12 again. I felt so fat and ugly.

It was right at this time that a couple of my girlfriends joined Weight Watchers. I decided to join too. I wanted to get the info I needed for the program and then do the program myself. I weighed in at 183 pounds, 20 pounds more than I weighed when I was pregnant. Within 6 months of beginning the program I had lost 30 pounds.

I bought an elliptical and used it for a half hour every night doing Steady state cardio. I didn’t realize that doing just cardio would burn up the muscle I had, I didn’t have any anyways so I guess that wasn’t really an issue. After losing the 30 pounds I didn’t look terrible in clothes any more but I sure looked bad in a bathing suit or shorts. I had no muscle tone at all.

Fast forward a couple of years now. I went to visit my brother during summer vacation and he had started lifting weights. I tried bench pressing 50 pounds and could do it and thought I was so strong. He showed me how to do squats with a barbell and I was very proud of myself when I did 40 pounds. After I got home I discovered Body for Life. I decided to try that program. I stuck with it for a whole three weeks. The diet was too hard for me. I kept lifting weights but ate what I wanted.

How I Did It

In January I was surfing the net and found Buffmother.com. I read her testimony and when I read that she also had twins and I saw that she was totally buff I wanted to know her secret. I joined her rally room site ASAP.

The Buffmother site talked about the wonderful fat burning benefits of having muscles. I learned not to be afraid of lifting heavy, women will not bulk up, in fact opposite. The denser your muscles become the smaller you are going to get, the muscles will burn your fat away.

I have been involved in many message boards and most have been cynical and shallow. However the inspiration and encouragement I get from the buff mother Rally room really has helped me immensely, it is just not like other message boards. All the members share their workouts for the day and are really held accountable to get their workout in. I received so much encouragement and information from the rally room that Buffmother has created. I have made some great lifelong friends.

Supplements

* Multi-Vitamin

* Fish oil

* Glutamine

* Creatine

 

Sample Week Of Training

My workouts change every 2 weeks or so. For two weeks I focus on really building my muscles (bulking). I lift as heavy as I can for 3 sets of 5-6 reps. The next two weeks I switch it up and do more of a circuit type of weight workout. I do 3 sets of 10 reps with little or no rest. I still lift heavy enough to challenge my muscles. I focus on getting my heart rate up. During this time (cutting) I do some extra cardio.

I don’t enjoy cardio and like to get it done quickly so I do intervals for 20 minutes, one minute hard and one minute easier. I also focus greatly on my diet, dropping my calories by about 300 and making sure to incorporate lots of greens and protein. Each week I lift legs twice. One week I will lift chest twice and back once, the next week I will lift back twice and chest once.

Monday – Chest and Tri’s

Bench Press – 125 x 6 x 3

Incline DB press – 45 x 6 x 3

Incline DB Flyes – 30 x 5 x 3

Bench Dips (feet on chair) 70# plate in lap – 7 x 3

Rope Pulldowns – 45 x 6 x 3

Refuel – then 20 min of intervals on Elliptical And Abdominals

Tuesday – Legs: (Hamstrings, Quads and Calves)

Squats – 130 x 10

140 x 8

180 x 7

200 x 5

215 x 3

Calf raises – 215 x 15 x 3 (toes straight, toes turned in, toes turned out)

Leg Extension – 160 x 7

170 x 5

185 x 3

Straight leg Deadlifts – 130 x 7

145 x 5

160 x 3

Butt Squats – 150 x 6 x 3

Smith Lunges – 150 x 6 x 3

Refuel – then 20 min of intervals on Elliptical And Abdominals

Wednesday – Back: Shoulders and Biceps

Chin-ups – 10, 7 ,5

One-arm DB rows – 63 x 5 x 5

Seated Cable Rows – 110 x 6 x 3

Lat Pulldowns – 110 x 6 x 3

DB Military Press – 35 x 6 x 3

Side Raises – 15 x 8 x 3

Cable Bicep Curls – 55 x 5 x 3

Hammer Curls – 30 x 6 x 3

Thursday – OFF

Friday – Chest and Tri’s

Flat DB Press – 50 x 5 x 3

Incline DB Press – 45 x 5 x 3

DB Pullovers – 50 x 8 x 3

DB Tricep Extensions (behind head) – 50 x 6 x 3

Rope Pulldowns – 45 x 6 x 3

Saturday – LEGS: (Quads and Hamstrings)

Leg Extensions – 180 x 5 x 3

Leg curls – 90 x 5 x 3

Straight-leg Deadlifts – 140 x 6 x 3

Walking Lunges – 25# Db’s x 20 x 3

Bulgarian Lunges – 35’s x 8 x 3

Refuel – Then 20 minutes of intervals and abdominals

Sunday – 20 minutes of intervals

Suggestions For Others

I just want to give a little encouragement to the people who think they are to busy to exercise. As I stated at the beginning of this testimony I have 2 sets of twins ages 6.5 and 3. They are a ton of work. I also have a care home and take care of 4 individuals that live with us.

I cook, clean, do their laundry and give them their meds everyday, day in day out. So there are ten people that I have to take care of in my home. Just think about cooking and cleaning for ten people everyday! I am BUSY! One year ago I was struggling with depression.

Once I started exercising my sad feeling went away. I make lifting weights a priority in my day. I have gone in one year from seeing no muscle on my body to seeing what you see in these recent pictures. I don’t know anybody that is busier than me. If I can make the time to dedicate to working out about an hour a day anyone can.

I have gone from feeling fat, ugly and lazy, to feeling muscular, pretty, and on top of the world and that stems from lifting weights and creating some awesome muscles. In the last 6 months I have gone from size 12 to size 7/8, some pants I can wear size 5/6! I still have a ways to go but I am not stopping. Lifting weights has become a part of me.

Source: bodybuilding

Originally posted 2013-01-18 00:45:46. Republished by Blog Post Promoter

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