Learn how Amy Barnes shed 340 pounds right here!

Amy had always struggled with her weight, trying diet after diet without any luck. Finally, she decided that it was time to shed the fat the healthiest way possible. Learn how she shed 340 pounds right here!

Vital Stats

Name: Amy Barnes

Height: 5’8″

Email: amy_barnes11@yahoo.com

BodySpace: 325down

Before:

Age: 31

Weight: 490 lbs

Body Fat: 52%

Pants Size: Men’s 60 (they were tight!)

Shirt Size: 6 XL

After:

Age: 36

Weight: 150 lbs

Body Fat: 14.9%

Pants Size: 8

Why I Got Started

I have been overweight all my life, or for as long as I can remember. I used food to celebrate, to mourn, out of boredom, and for comfort. My story begins like so many do for women in this country. I found myself in an abusive relationship that threatened my very life, and ultimately my children’s lives.

I found my only solace in the food that I ate. I felt that the only thing I had control over in my life was the food I put in my mouth. I found my salvation through overeating and subsequently developed an addiction to food. Food was my addiction, just as alcohol is to an alcoholic. I had lost control over myself physically and was pretending to be happy.

I woke up 5 years ago, homeless in a battered women’s shelter with nothing but the clothes on my back. My two children needed me to be healthy, both inside and out. I’m no expert, but I think the majority of addicts have to hit rock bottom in order to make a change.

I have tried every “fad” diet on the market. I bought into every quick fix and every infomercial that told me I was guaranteed to lose weight “or my money back.” I tried every diet pill, both over the counter and prescription.

Out of desperation, I was willing to try anything. If I really concentrate, I cannot remember a time in my life that I was not trying the new diet or pill on the market. I was on a quest to change my life. I knew I had to make a revolutionary life change.

How I Did It

I never liked to call it a diet because I guess in the past, all of the other “fad diets” never worked for me. After going on a “diet,” I gained all the weight back I had lost, and usually more. I am sure so many others out there can relate to that. So, I needed to make it a complete 360 degree revolutionary lifestyle change.

I found out through changing how I ate, when I ate, and how often I ate, that I could still eat the foods I liked without feeling deprived. I have incorporated nutrition management as part of my mission to help others. I believe that this a crucial step to success. Without changing how you eat and how you think about food, you will never lose the weight.

When I finally stopped letting food control me and my life, and I was able to take control over food and how I felt about it; the weight dropped off – and all without calling it a diet. I lost the first 100 lbs in my living room. The second 100 lbs was lost by joining a gym in which I included some resistance training.

The third 100 lbs is when I started incorporating free weights and I was hooked! Once I started my transformation, I never fell back into bad habits. I traded one addiction for another. I traded my addiction to an old, unhealthy lifestyle, for one centered on fitness.

Supplements

* Multivitamin

* Whey Protein

Diet

Meal 1:

* 1 scoop of whey protein

Meal 2:

* 4-6 egg whites

* 1 cup of oatmeal

* 1 medium banana or apple

* Coffee

Meal 3:

* 1 cup of non fat yogurt

* 1 scoop of protein powder

Meal 4:

* 4 oz white fish or chicken

* 1/2 cup of brown rice

* Vegetables

Meal 5:

* 1 scoop of whey protein

* 1 banana or strawberries

Meal 6:

* Grilled chicken or turkey

* Salad

* Macadamia nut oil

* Balsamic vinegar

* Vegetables

Training

In the beginning all I could do is walk. I would walk around the block 1 time, which took me an hour. I set small weekly goals and each week I challenged myself to do better than I did the week before. Now I lift:

Day 1: Heavy Legs And Abs

* Leg Extensions: 3 sets of 6-10 reps

* Lying Leg Curls: 3 sets of 6-10 reps

* Leg Press: 3 sets of 6-10 reps

* Hack Squat: 3 sets of 6-10 reps

* Seated Calf Raises: 3 sets of 6-10 reps

* Hanging Leg Raises: 3 sets of 6-10 reps

* Crunches: 3 sets of 6-10 reps

Day 2: Chest And Abs

* Incline Bench Press: 3 sets of 4-8 reps

* Bench Press: 3 sets of 4-8 reps

* Decline Bench Press: 3 sets of 4-8 reps

* Cable Flyes: 3 sets of 12 reps

* Oblique Crunches: 3 sets of 6-10 reps

* Lying Leg Raises: 3 sets of 6-10 reps

Day 3: Back And Abs

* One-Arm Dumbbell Rows: 3 sets of 6-10 reps

* Seated Cable Rows: 3 sets of 6-10 reps

* Lat Pulldowns: 3 sets of 6-10 reps

* Straight-Arm Pulldowns: 3 sets of 6-10 reps

* Hanging Leg Raises: 3 sets of 6-10 reps

* Crunches: 3 sets of 6-10 reps

Day 4: Shoulders And Abs

* Military Press: 3 sets of 6-10 reps

* Front Dumbbell Raises: 3 sets of 6-10 reps

* Side Lateral Raises: 3 sets of 6-10 reps

* Rear Delt Raises: 3 sets of 6-10 reps

* Oblique Crunches: 3 sets of 6-10 reps

* Lying Leg Raises: 3 sets of 6-10 reps

Day 5: Light Legs

* Dumbbell Lunges: 4 sets of 25 reps

* Jump Squats: 4 sets of 25 reps

* Dumbbell Step-Ups: 4 sets of 25 reps

* Leg Extensions: 3 sets of 30 reps

Day 6: Biceps

* Cable Curls: 3 sets of 6-10 reps

* Hammer Curls – Rope Attachment: 3 sets of 6-10 reps

* Hammer Curls: 3 sets of 6-10 reps

* Concentration Curls: 3 sets of 6-10 reps

Day 7: Cardio

* Cardio: 60 mile bike ride

Suggestions For Others

First, make the commitment to finally do something for yourself – no excuses. Everyday, you have to find a time that you will put yourself first; this keeps people fully committed. Once you feel that conviction, you can take the next steps to moving forward toward a healthy lifestyle. Second, set and identify reasonable goals and expectations for yourself.

Set weekly, monthly and sometimes yearly goals. I always say that every journey needs a map, and setting out to change your lifestyle is no exception! Despite what marketers tell you, there are no quick fixes when it comes to adopting a healthy lifestyle. Life may force detours, but with a sound strategy, you can stay on course.

It’s for this very reason we cared the Inside & O.U.T Fitness’s 21 choices program. Follow it and it’s a great roadmap to help you stay on track and navigate around those “detours.” Third, the key to maintaining successful habits is to keep monitoring your progress and not to lose accountability to yourself.

Remember, we live in a world full of temptations and it’s easy to slip back into bad habits if you don’t stay focused on why you made the changes in the first place. The biggest goal here is to be the best you can be for yourself. I can reflect back on many changes I made in my life and they all required striving to be something better than I was at that moment.

A personal thank you to Allen and my boys. Without you I would be nothing!

Source: bodybuilding