loose your fat females.....

[jas009]

After coming to the US I started gaining weight because of all the junk food and the fact that I was not very active. See how I lost 37 Lbs. and what size I am now able to fit in. Get motivated right here!

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By: Maritza Rodriguez


Before:
152 lbs. After:
115 lbs.


Vital Stats


Name: Maritza Rodriguez
Email:
Weight Before: 152 lbs.
Weight After: 115 lbs.
Height: 5'5½"
Weight Lost: 37 lbs.
Size Before: 11 or Large
Size Now: 1, X-Small or Small


Why I Decided To Change My Body


Before I moved to the U.S., I wasn't that heavy. If I remember, I was 135 lbs. When I got here, however, I was eating too much junk food and was not an active person at all. When I came home after work, I went straight to bed and took a nap, watched T.V., or sat at my computer. While I was dealing with some emotional issues, I decided to change my body.



Click Image To Enlarge.
I Was Eating Too Much Junk Food.

I was going thru a depression in my life and I was so homesick that I wanted to do something to make me feel better about myself, so I made a decision to lose weight, tone my body, and change my eating habits to a healthier diet. I started in September 2003.


How I Did It


I began doing exercise (lots of cardio, abs routines and weightlifting) like 5 days a week. And I followed the South Beach Diet. I was so committed because I so wanted a change that could boost my self-esteem; I wanted to look in the mirror and love what I saw!

I didn't let anything be an excuse for even missing a single day in the gym - not rain, snow, windy days, winter, working late, feeling sleepy, nor being late at night. In my mind, I was always focused and nothing was going to stop me! And my husband, whom I love so much, decided to do this with me and we both lost a lot of weight and bodyfat. I lost those 37 pounds in just 5 months.



First, we were using the gym in the clubhouse were we lived; then when we got our own place we ran outside, jump roped while listening to some metal music, did exercise videos, and we bought a weight bench. Now we live in a townhome with 4 floors so we run up and down the stairs (and take no elevators in any building).

Right now we have full membership in a gym at work. So we go after work, and on school nights I go during my lunch break. I also like to do some other activities outside the gym that can keep me active, such as walking my dog in the park, jogging when it is nice outside, hiking, and I absolutely love indoor rock climbing! It is so great that I end up with lots of energy and feel very positive when I reach the top.

I have a healthy diet right now and I don't miss a meal. I always eat my good carbs, lots of vegetables and fruits, non-fat or low-fat food, and lots of water. And when I eat in a restaurant, I always go for the healthier and non-greasy foods. Yes, I have my cheat days but I don't really like to do that a lot because eating right makes me feel great, so healthy, and gives me tons of energy to keep on going.


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I feel so great that I am going after my dream of being a fashion designer, so I am back in college taking evening classes 2-3 days a week. I am also working as a model doing fashion shows and photo shoots for fashion photographers in the Maryland/Virginia/Washington D.C. area.

However, I am interested in doing some fitness photo shoots and appear in fitness magazines and share my story with tons of people so they can realize that you can make it! At first, you feel like you're scarifying a lot, but then you'll be so glad you made that change in your life and you won't go back!

And this is my reason to stick with my healthier lifestyle, it makes me happy! And people out there who think that exercise is only to lose weight need to understand that the main purpose is to feel good, feel healthier, and to change your lifestyle for good!


Weekly Exercise Routine


Cardio


Five days a week, 30-50 minutes each session
Arch Trainer, Treadmill, and/or Elliptical Trainer


Abs


Crunches On A Ball: 4 sets x 20 reps (or until failure)
Oblique Crunches: 4 x 30 seconds (or until failure)
Reverse Crunches: 4 x 20 reps (or until failure)
Hyperextensions: 4 x 20 (or until failure)

Click Here For A Printable Log Of Abs.
Weightlifting


Day 1: Legs & Glutes



Hack Squat: 5 sets x 10-15 reps
Leg Press: 5 x 8-10
Dumbbell Step-Ups: 5 x 10-15
One-Legged Squats: 3 x 10-15
Leg Curls: 4 x 8-10
Donkey Kick: 4 x 10-15
Seated Calf Raises: 5 x 12

Click Here For A Printable Log Of Day #1.

Day 2: Chest & Shoulders



Incline DB Press: 5 sets x 10-15 reps
Machine Flyes: 4 x 10-15
Military Press: 3 x 10-15
Bent-Over Lat Raises: 2 x 10
Lat Raises: 2 x 10
Front Raises: 2 x 10
Upright Rows: 5 x 8-10

Click Here For A Printable Log Of Day #2.

Day 3: Back & Arms



Bent-Over DB Row: 5 sets x 10-15 reps
Cable Pulldowns: 4 x 10-12
Cable Pushdowns: 5 x 10-15
DB Seated Triceps Extensions: 4 x 10-12
Alternate DB Curls: 4 x 10-15
Concentration Curls: 4 x 10-12




Sample Meal Plan


Breakfast



3 egg whites cheese omelette
Homemade fruit salad with chunks of honeydew melon, banana, berries, pineapple and grapes topped with fat-free yogurt & granola
Coffee with skim milk

Snack


Fat Free Yogurt - 4 oz

Lunch


Tuna Salad (about 5 oz of tuna, lettuce, tomatoes, cucumbers, pepper) with raspberry vinaigrette
Fat Free Yogurt or Pudding
A bottle of water or Diet Ice T Snapple

Snack


Power Bar after the gym or Soy Protein shake

Dinner


Grilled Chicken or Salmon
Mixed Vegetables or Broccoli
Strawberries

Throughout the day, drink lots of water!


Thanks