Seneca was tired of running out of breath when doing outdoor activities, so she embarked on a weight loss journey. Read on to learn how she shed 99 pounds of fat right here!
Name: Seneca Oleyte
Weight: 226 lbs
Body Fat: 39%
Weight: 127 lbs
Body Fat: 20%
Why I Got Started
Ever since that first bite of real food, I was introduced to bad fitness and nutritional habits. I have always been accustomed to overeating, and constantly consuming foods with poor nutritional value. My body began to change in a negative way and I was not active, thanks to junk foods, oily meals, and overused couches.
When it came time to participate in outdoor activities, the task of playing and running around was a challenge and I would end up in back pain and shortness of breath in a matter of seconds. In 9th grade, through continuous poor eating habits and exercise negligence, I personally came face to face with my arch enemy, obesity.
I’ve learned to disguise my weight by emphasizing my humor. I’d emphasized being the “funny girl” and connected with people in a way that made sure that the first thing they didn’t notice about me was my obesity. However, under all the laughter was a girl who, in some ways, felt socially limited because of her size.
It wasn’t until my freshmen year in high school that my “unhealthiness” really began to bite back. The tactics I’ve used to hide my weight didn’t work when I decided to join the high school volleyball and tennis team. For me, keeping up with the team during practices was like trying to keep up with a pack of leopards.
That’s when I knew my body was in crying need of a change. My bad habits needed to be adjusted not only for my own benefit, but for my family as well who needed a model, motive, and mentor to jump start a healthy and active lifestyle. At 5’4″ tall, and an unhealthy weight of 226 pounds, I knew I was about to embark on a strenuous journey.
How I Did It
I began to research proper eating and exercise habits. Spending the next four years cutting fast food, white rice, and candy was an initial struggle, but a beneficial challenge. How did I start? I took what I now knew I did wrong, and used the hardcore “cold turkey” approach.
Instead of eating a mountain load of white rice during meals, I completely eliminated white rice from my diet. Doing that alone melted a lot of weight off my body. My next step was to say good-bye to anything oily, sugar-loaded, and fattening. Eating clean alone was just part one of my weight loss process.
Sticking out all four years of the heart-wrenching high school tennis and volleyball practices, my fitness began to improve and my confidence began to glow and motivate me in every angle. I performed better both mentally and physically and four years later, I graduated high school at a healthy weight of 130.
During my first year in college however, I hit an all-time low. Having a rough time adjusting to a hectic schedule, different types of stress, and unfamiliar territory, I wasn’t eating enough, turned to the University’s Gym to go work off my tensions, and found myself at a weak looking 117 pounds.
After the fall semester was over, I moved back home, took a good look in the mirror and cried. Being ignorant of my body led people to believe that I was suffering from Anorexia. Truth is, I suffered from what was a combination of not eating enough protein, and working out too strenuously.
Fortunately, Christmas came around the corner, and I went on a mission to gain back the needed weight. In a hurry to get rid of this weak looking figure, my “stupidity” led to bulk up the wrong way. A month’s worth of Gingerbread cookies, New Years cake, and other holiday goodies ballooned me up with 25 pounds of pure fat.
I didn’t mind because I knew I had what takes to completely change myself for the better and researched (once again) on the “precise” amount of each nutrient my body needed, that would be enough to fuel my workout plan and goals.
Five months and 15 pounds of fat loss later, my body is now a blank canvas just waiting for the paint. Progressing one day at a time, I am eager to compete. Also in about a year or two, I plan to earn my certification in fitness training and nutrition and help other’s achieve their fitness and nutritional goals as well.
Knowing first hand from personal experience, I am driven to spread the word that it is important to fuel your body with its rightful needs. Proper health and fitness habits have always been an obstacle for me, and now I make it my passion!
* Whey Protein
Meal 1: Pre-Cardio
o 1 cup of coffee
o 1/2 scoop of whey protein
o 1/2 cup of oatmeal
o 5 egg whites
o 1 whole egg
o Rice cakes
o Peanut butter
o 1 scoop of whey protein
o 1 apple
o Handful of almonds
o 1 scoop of whey protein
Meal 4: Pre-Workout
o 4 oz of fish
o 3 oz of sweet potato
o Fat free dressing
Meal 5: Post-Workout
o 2 scoops of whey protein
o 4 oz of fish or meat
o 1/4 cup of brown rice
o Mixed vegetables
I do 20-30 minutes of moderate cardio 5-6 days a week with 15 minutes of HIIT on lifting days.
Monday: Back And Chest
o Bent Over Barbell Rows: 3 sets of 10-12 reps
o T-Bar Rows: 3 sets of 10-12 reps
o Incline Bench Pull: 3 sets of 10-12 reps
o Hyperextensions: 3 sets of 10-12 reps
o Stiff-Legged Deadlift: 3 sets of 10-12 reps
o Superman: 3 sets of 10-12 reps
o Bench Press: 3 sets of 10-12 reps
o Pec Dec Flyes: 3 sets of 10-12 reps
o Dumbbell Pullovers: 3 sets of 10-12 reps
o Dumbbell Flyes: 3 sets of 10-12 reps
Wednesday: Arms And Legs
o Bench Dips: 3 sets of 10-12 reps
o Close-Grip Bench Press: 3 sets of 10-12 reps
o Seated Triceps Press: 3 sets of 10-12 reps
o Concentration Curls: 3 sets of 10-12 reps
o Barbell Curls: 3 sets of 10-12 reps
o Chin-Ups: 3 sets of 10-12 reps
o Dumbbell Wrist Curls: 3 sets of 10-12 reps
o Deadlift: 3 sets of 10-12 reps
o Barbell Squat: 3 sets of 10-12 reps
o Leg Extensions: 3 sets of 10-12 reps
o Seated Leg Curls: 3 sets of 10-12 reps
o Leg Press: 3 sets of 10-12 reps
o Glute Kickback: 3 sets of 10-12 reps
Friday: Shoulders, Lats And Abs
o Military Press: 3 sets of 10-12 reps
o Dumbbell Shoulder Press: 3 sets of 10-12 reps
o Close-Grip Pulldowns: 3 sets of 10-12 reps
o Seated Cable Rows: 3 sets of 10-12 reps
o Pullups: 3 sets of 10-12 reps
o Decline Crunches: 3 sets of 10-12 reps
o Decline Oblique Crunches: 3 sets of 10-12 reps
o Cable Crunches: 3 sets of 10-12 reps
Suggestions For Others
Set a realistic goal for yourself, change your lifestyle, and don’t call it a diet.
Do your research! Make sure you are getting the right nutrients in the right ratios! There are reasons why you should eat this and not eat that, and reasons why you should workout like this, and not like that.
Find a exercise program that’s fun and works for you! Keep yourself interested in “working out”.
Never let stress take a toll on your body. Keep a balance by making sure you don’t “over-do” or “under-do” anything. There are plenty of resources (such as Bodybuilding.com) to help you out!