Over 40 Transformation - from Plump to Sexy
by DEB ZELEN
Once Deborah realized she was unhappy with her current physique, she decided it was time to reclaim the body of her youth. Read on to learn how she shed 48 pounds! Deborah ZelenBodybuilding.com - BodySpace: djz227 Before... Age: 46 Height: 5'5" Weight: 160 lbs After... Age: 47 Height: 5'5" Weight: 112 lbs How I Did It I started walking every morning and researching weight lifting and diets. I wanted to lift because I remember liking it in the past and I knew it was important for good bone density. I adopted a high protein/low carb diet and started lifting 3 times a week doing cardio on alternate days. How far I've come really motivates me to keep on going. I really love the look and feel of my "new" muscles. Also working out is one of the few things I do just for me in life. I've been happily married to the best man in the universe for 25 years and have the 3 best sons. I started at the beginning of October 2008. By the time New Year's Day arrived I had shrunk at least 2 full pants sizes - from a tight button popping 12 to a comfortably fitting size 8 - and getting great compliments almost daily. March 1, 2009 I officially became a member of Bodybuilding.com and joined a transformation group for help and support in the final stretch. By that time I was down to a size 6, weighed 128 lbs and had developed muscles I never knew I had! I continued cutting until I was a lean 112 lbs, 15% body fat at the end of June 2009. Now, 10 months later I am a lean 120 lbs, still 15% body fat and I wear size small, 2 or 4 depending on the designer. TRAININGMonday: * Barbell Squat: 5 sets of 6 reps * Romanian Deadlifts: 5 sets of 6 reps * Dumbbell Lunges: 3 sets of 12 reps * Seated Calf Raises: 3 sets of 20 reps * Pushups: 2 sets of 12 reps * Butt-Ups: 3 sets of 1 minute * Side Bridge: 3 sets of 1 minute Tuesday: * One-Arm Dumbbell Rows: 5 sets of 6 reps * Pullups: 3 sets to failure * Dumbbell Bench Press: 5 sets of 6 reps * Decline Bench Press: 3 sets of 10 reps * Military Press: 3 sets of 10 reps * Dumbbell Kickbacks: 3 sets of 10 reps * Dumbbell Curls: 3 sets of 10 reps * Exercise Ball Crunches: 3 sets of 10 reps * Russian Twist: 3 sets of 10 reps * Reverse Crunches: 3 sets of 10 reps * Scissor Kicks: 3 sets of 10 reps Wednesday: * Butt-Ups: 3 sets of 1 minute * Side Bridge: 3 sets of 1 minute Thursday: * Barbell Squats: 3 sets of 8 reps * Romanian Deadlifts: 3 sets of 8 reps * Split Squat: 3 sets of 12 reps * Wide Stance Squat: 3 sets of 12 reps * Standing Calf Raises: 3 sets of 20 reps * Exercise Ball Crunches: 3 sets of 10 reps * Russian Twist: 3 sets of 10 reps * Reverse Crunches: 3 sets of 10 reps * Scissor Kicks: 3 sets of 10 reps Friday: * Butt-Ups: 3 sets of 1 minute * Side Bridge: 3 sets of 1 minute Saturday: * One-Arm Dumbbell Rows: 3 sets of 12 reps * Dumbbell Pullovers: 3 sets of 12 reps * Dumbbell Bench Press: 3 sets of 12 reps * Incline Dumbbell Flyes: 3 sets of 12 reps * Rear Delt Raises: 3 sets of 12 reps * Lateral Raises: 3 sets of 12 reps * Seated Triceps Press: 3 sets of 12 reps * Incline Dumbbell Curls: 3 sets of 12 reps * Exercise Ball Crunches: 3 sets of 10 reps * Russian Twist: 3 sets of 10 reps * Reverse Crunches: 3 sets of 10 reps * Scissor Kicks: 3 sets of 10 reps Sunday: Off |