Weight Loss Before and After: Dara Lost 60 Pounds By Training Hard

Dara was always a chubby kid and really hadn’t done anything about it until she saw the pictures. See how – at only 5′ – she managed to lose more than 60 lbs by training hard! 

Vital Stats

Name: Dara Garza

Email: dgarza77@yahoo.com

BodySpace: dara_girl

Weight Before: 175 lbs

Weight After: 114 lbs

BF%: 20.2%

How I Did It

My name is Dara Garza, and I was always a chubby kid, but after looking at some pictures from Mother’s Day at my mother-in-law’s house, I decided I had to do something. I looked huge; it was no wonder since I weighed around 175 pounds at 5′ and a half inch. Plus I was getting married and wanted to look pretty in my wedding dress.

I started out doing Body for Life for a while in 2001, and I lost around 15-20 pounds before I got married in January of 2002.

Then I leveled off and took a break until I saw one of the girl’s at work was having success with Weight Watchers. I decided to try it. So, in November of 2003 I began my journey. I weighed in my first day at weight watchers at 156.6 pounds.

It took me almost a year, but by September of 2004 I was down to 115 pounds. From there I have fluctuated some up and down, and in the past year I came to realize that it wasn’t just the number on the scale that mattered, I wanted to be leaner and have a healthier body. I no longer strictly follow the weight watchers plan, but I track my calories, fat and carbs.

I took a little break at Christmas when my sister had her new baby, but since then I have been lifting hard and doing more cardio again. I am now at around 114 pounds and 20.2% body fat. My goal is to get down to 18%, and I think I’ll get there but it’s going to be hard work.

I currently lift weights 4 days a week and do cardio 5 days a week. I have come to realize that what you eat is basically 90% of the battle. If I’m not eating well I can tell by the way my clothes fit and my body looks, even if I am still working out the same. I am eating 7 meals a day starting at 4:30 in the morning. It makes for a long day, but it’s worth it.

I am a now a changed person. I will never go back to eating the way I did before. The biggest thing people have to realize when it comes to weight loss and having a healthier body, is that you have to take it slow and change your life, your thinking and your habits. It can’t just be a diet, it has to be a lifestyle change or it won’t be a long term change for the better.

Sample Diet

* 4:30 am – 4 scrambled egg whites, 4 oz. yogurt

* 5:30 am – weight lifting 45-60 minutes

* 6:30 am – Cell Mass then 30-45 minutes cardio

* 7:30 am – 1 scoop protein powder, small banana

* 9:30 am – 1/2 cup whole grain oatmeal, 1 scoop protein powder

* 12:30 pm – 4 oz. chicken breast, small salad with spray dressing, 1/2 cup brown rice, 1/2 cup steamed vegetable

* 3:30 pm – 1 scoop protein powder, small apple, orange or other fruit

* 6:30 pm – 6 oz. salmon, small salad with spray dressing, 1/2 cup vegetable

* 8:30 pm – 1 scoop casein protein shake w/1 cup fat free milk or 1/2 cup fat free cottage cheese

Sample Workout Plan

I have been doing supersets to get lean for the summer.

Day 1:

Chest

o Incline bench press 4×8

o Incline dumbbell flye 4×8

o Flat-Bench Dumbbell Press 3×10

o Flat-Bench Dumbbell Flye 3×10

o Decline Bench Press 2×12

o Cable Crossover 2×12

Triceps

o Bench dip 3×8

o Lying tricep extension 3×8

o Close-grip bench press 3×10

o Tricep pressdown 3×10

o Overhead dumbbell extension 2×12

o Close-grip push-up 2×12

Abs

o Reverse Crunch 3×20

o Crunch 3×25

o Side bends 3×20

Day 2:

Shoulders

o Overhead dumbbell press 4×8

o Dumbbell lateral raise 4×8

o Upright row 3×10

o Barbell front raise 3×10

oArnoldpress 2×12

o Bent over lateral raise 2×12

Traps

o Barbell shrug 4×8

o Incline dumbbell shrug 4×8

Abs

o Reverse Crunch 3×20

o Crunch 3×25

o Side bends 3×20

Day 3:

Back

o Deadlift 4×8

o Pull up 4×8

o Wide grip bent over row 3×10

o Seated row 3×10

o T-bar row 2×12

o Lat pulldown 2×12

Biceps

o Barbell curl 3×8

o Incline dumbbell curl 3×8

o Preacher curl 3×10

o Seated dumbbell curl 3×10

o High-cable curl 2×12

o Hammer curl 2×12

Abs

o Reverse Crunch 3×20

o Crunch 3×25

o Side bends 3×20

Day 4:

Quads

o Barbell squat 4×8

o Leg press 4×8

o Sissy squat 3×10

o Leg extension 3×10

Hamstrings

o Romanian Deadlift 2×12

o Lying leg curl 2×12

Calves

o Standing calf raises 3×20

o Seated calf raises 3×20

Abs

o Reverse Crunch 3×20

o Crunch 3×25

o Side bends 3×20

Source: bodybuilding