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,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, 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 . 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 small piece of Fruit
6-8 Almonds
Meal 2:
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:
1-2 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