Denise Loses 70 Pounds

Denise Loses 70 Pounds


Name: Denise

Age: 30

Weight Drop: From 200 Pounds To 130 Pounds

Total Weight Loss: 70 Pounds.

Denise lost an incredible 70 lbs and 19% body fat with the help of trainer Diana Chaloux.







BEFORE WEIGHT LOSS PROGRAM:

Age: 29
Height: 5'3"
Weight: 200 lbs
Body Fat: 42%
Waist: 40"
Hips: 40"
Thighs: 24"


AFTER WEIGHT LOSS PROGRAM:

Age: 30
Height: 5'3"
Weight: 130 lbs
Body Fat: 22%
Waist: 28"
Hips: 33" Thighs: 19"





WHY SHE GOT STARTED

Denise started focusing on my health and my fitness because I knew that my diet and my weight were spiraling out of control. I was eating literally whatever I wanted, and I was not working out at all. I reached my heaviest weight of just over 200 pounds at 5-foot-3.

Most, if not all, of my meals were eaten out at fast food and other restaurants. My size 14 clothes were becoming too tight, and I completely lacked energy. I knew that I needed to do something, but I had no clue where to begin trying to lose 70-plus pounds.

When I hit my 29th birthday, I decided that, for the next year, I would focus on being in the best shape of my entire life. I wanted to look and feel fabulous by my 30th birthday. I believed I would best accomplish my goals with the assistance of a personal trainer. I knew that I needed the motivation and accountability.

I did some quick research, and found Diana Chaloux, a personal trainer in Kansas City, Mo. Based on my goals, Diana created a custom diet and workout program for me.



HOW SHE DID IT

My personal trainer, Diana Chaloux, created a custom diet for me which consisted of 6 small meals per day, with a total of roughly 1500 calories. The staple foods in my diet are oatmeal, Optimum Nutrition Whey Isolate, lean proteins (chicken, turkey, tuna and lean beef), almonds, olive oil, sweet potatoes, brown rice and vegetables.

I also began working out on a regular basis. I did cardio 5 days per week, and I strength training 3 days per week. When I started working out, my cardio consisted of 40 minutes on the elliptical machine or on a stationary bike. Diana also created a strength training program for me I performed 3 days per week.

As my cardiovascular health began to improve, I decided that I wanted to begin running. Initially, I could only run for a couple minutes at a time, after a couple months, I began running 5Ks. I started to increase my distance, and I completed my first half marathon in October 2010. Now, I run 8 miles 3 days per week and 12 miles 1 day per week, and I'm training for my second half marathon. Now, at age 30, after losing 70 pounds, I'm in the best shape of my entire life!

Meal 1:

½ cup Oatmeal with Cinnamon

1 scoop of Optimum Nutrition Whey Isolate mixed with Water

1 small piece of Fruit

6-8 Almonds



Meal 2:

1 serving Optimum Nutrition Whey Isolate

35g Whole Wheat Crackers



Meal 3:

4-5 oz lean Protein (Chicken, Tuna or Turkey)

1 cup of steamed Vegetables

1 Sweet Potato



Meal 4:

1 serving Optimum Nutrition Whey Isolate

1-2 cups of steamed Vegetables

1 slice of Whole Wheat Toast



Meal 5:

8-10 oz ounces of lean Protein (Chicken, Tuna or Turkey) 1 -2 cups of steamed Vegetables

6-8 Almonds

Training

Superset - Two exercises are performed consecutively without any rest.

Day 1: Rest or Light Cardio

Short jog or 30 minutes on the Elliptical



Day 2: Arms

Cable Hammer Curls: 3 sets of 12-15 reps

Hammer Curls with Dumbbells: 3 sets of 12-15 reps

Reverse Curl: 3 sets of 12-15 reps

Tricep Pressdown: 3 sets of 12-15 reps

Overhead Tricep Extension: 3 sets of 12-15 reps

Reverse Grip Triceps Pushdown: 3 sets of 12-15 reps

Cardio: Running or Elliptical for 45 minutes - 1 hour

Day 3: Shoulders/Back

Overhead Press with Barbell: 3 sets of 12-15 reps

Front Raise with Weighted Plate: 3 sets of 12-15 reps



Superset:

Lateral Raise: 3 sets of 12-15 reps

Front Raise: 3 sets of 12-15 reps

Barbell Row: 3 sets of 12-15 reps

Wide-Grip Lat Pulldown: 3 sets of 12-15 reps

Cardio: Spin Class for 50 minutes





Day 4: Chest/Abs

Smith Machine Bench Press: 3 sets of 12-15 reps

Pushups: 3 sets of 12-15 reps

Incline Chest Flyes: 3 sets of 12-15 reps

Decline Chest Flyes: 3 sets of 12-15 reps

Abdominal Crunch: 2 sets of 20 reps

Air Bike: 2 sets of 20 per side

Reverse Crunch: 2 sets of 20 reps

Cardio: Running for 45 minutes



Day 5: Legs/Plyometrics

Glute Kickback: 2 sets of 15, per leg

Leg Extension: 3 sets of 12-15 reps, on each leg

High Knee Raises: 30 reps

Seated Leg Curl: 3 sets of 12-15 reps, on each leg

Weighted Squats: 3 sets of 12-15 reps

Weighted Plie Squats: 3 sets of 12-15 reps

Step-ups: 3 sets of 12-15 reps

Jog in place for 1 minute

Calf Raises: 3 sets of 12-15 reps, on each leg

Stationary Lunge: 3 sets of 12-15 reps, on each leg Cardio: Spin Class for 50 minutes



Day 6: Cardio

Running, Spin Class or Elliptical for 1 Hour

No strength training

Day 7: Cardio

Running or Elliptical for 1 Hour

No Strength Training