While in school Liz was tormented because of her weight. Rather than let it rule her life she chose to be proactive. Read on to see how she became a fitness fanatic and lost over 100 lbs!
Vital Stats
Name: Liz Taylor
Bodyspace: MissAllAmerica
Before:
After:
Why I Got Started
Growing up I was extremely overweight and teased for how I looked. My parents were never strict with my diet and were gone a lot so I was free to eat what I wanted. Consequently, I found comfort in junk food. If I had a bad day, I wanted to eat. If I had a good day, I wanted to eat. Food was my emotional support.
When I started high school the teasing became almost unbearable. I was walked to class by the Student Resource Officer because students would yell names at me, throw objects at me, and would even block me from entering into school through the doors. When I finally graduated and started college, the weight grew even more out of control. I was buying fast food in-between classes and staying up late at night eating junk food while working on papers.
I began to loathe my reflection so much that I would shower with the lights off so I would not have to see myself in the mirror. If I ever went shopping for new clothes, I would be in the dressing rooms for 10-15 minutes.
My final breaking point was in the middle of a Monday afternoon, I was 19-years old, at the doctor’s office, and I had an epiphany. It was as quick as that. I thought to myself, “I am only 19-years old. Do I want to set the foundation of my adulthood of being overweight and hating how I look?”
I was ready to be healthy, happy, and enjoy life so I knew I had to make a change. I wanted to know what it was like to look at myself and be proud. I wanted to know what it was like to not find so much happiness in food, but find happiness in me as a person. I wanted to know what it was like to not have to shop in plus size clothing and be excited to go shopping. I never envisioned myself being fit so I was ready to push myself and make a change in my life forever.
How I Did It
I began to research and read everything on fitness and nutrition that I could. Countless magazines and books were bought and incalculable hours were spent surfing the Internet. I watched ample instructional videos to look for specific moves for different body parts and made sure I learned the correct form.
All while doing this I made sure I took notes and applied everything I was learning in my meal preps and my exercise regimen. When I went to the gym if I saw a man or woman I admired or saw them doing an exercise I was interested in, I would simply go up to them and say “My name is Liz and I am trying to lose weight. I am interested in that exercise I saw you doing, could you please teach me how to do that?”
Over time I began to learn and understand my body and I found out what works and what does not work for me. I did not have a lot of extra money to spend to have someone train me, so I knew if I truly wanted to change my life, I was going to have to work for it.
Supplements
Morning:
Omega 3-6 Fish Oil – 2,000mg
Optimum Nutri tion 100% Whey – 1 scoop
Afternoon:
Nutrex Lipo 6 – 1 cap
Pre Workout; Post Workout:
Glutamine – 1500mg / 2000mg
Before Bed:
Muscle Milk Light RTD – 1
Diet
MEAL 1:
Optimum Nutrition 100% Whey – 1 scoop
unsweetened almond milk – ½ cup
banana – ¼
almond butter – 1 tbsp
MEAL 2:
Greek yogurt – 1 cup
peanut butter – ½ tbsp
honey granola – ¼ cup
MEAL 3:
grilled chicken breast or turkey burger – 1
green vegetables – 1 cup
sweet potato – 1
MEAL 4:
oatmeal w/ ¼ cup walnuts, ground cinnamon – ½ cup
MEAL 5:
grilled chicken breast 8 oz top sirloin or 9 oz ground turkey – 1
vegetables (usually zucchini and yellow squash) – 2 cups
MEAL 6:
egg whites – 3
Muscle Milk Light RTD – 1
Training
Day 1: Cardio/Core
Cardio Warm Up: 25 min
Stairmaster -
5 min 95 SPM*, 5 min 80 SPM (walking backwards), 10 min intervals: 1 min 135 SPM, 1 min 45 SPM, 5 min 80 SPM
Core:
Plank – 3 sets of 45 sec holds
Toe Touchers – 3 sets of 10 reps
Air Bike – 3 sets of 10 reps, each side
Reverse Crunch (on exercise ball) – 3 sets of 15 reps
Crunches – 3 sets of 20 reps
Knee/Hip Raise On Parallel Bars -3 sets of 15 reps
Cardio:
Elliptical Trainer – 20 min (no arms), HR 78-83%, Crossramp level 1, resistance level 9 (rotating motion backwards)
*SPM = Steps Per Minute
Day 2: Cardio/Upper Body Circuit 1
AM Fasted Cardio: 30 min
Elliptical Trainer –
HR 75% 15 min Crossramp level 9, resistance level 9, 15 min Crossramp level 1, resistance level 8 (rotating motion backwards)
PM Cardio Warm up: 25 min
Stairmaster 5 min 85 SPM*, 5 min 90 SPM (walking backwards), 5 min 95 SPM, 5 min 100 SPM (walking backwards), 5 min 105 SPM
Upper Body Circuit 1: (20-30 sec rest)
Dumbbell Bicep Curl – 3 sets of 20 reps
Dumbbell Bench Press – 3 sets of 15 reps
Dumbbell Shoulder Press – 3 sets of 15 reps
Seated Bent-Over Rear Delt Raise – 3 sets of 15 reps
Tricep Dumbbell Kickback – 3 sets of 15 reps
Cardio:
Elliptical Trainer – 20 min, HR 78-83%, 10 min Crossramp level 9, resistance level 9, 10 min Crossramp level 12, resistance level 10
Day 3: Cardio Only
AM Fasted Cardio: 30 min
Elliptical Trainer – HR 75% 15 min Crossramp level 9, resistance level 9, 15 min Crossramp level 1, resistance level 8 (rotating motion backwards)
PM Cardio: 30 min
Stairmaster – 5 min walk 3.6 MPH, 40 min intervals: 3 minute jog 5.3 MPH, 2 min walk 3.5 MPH
Day 4: Cardio/Leg Circuit
Cardio Warm Up: 30 min
Stairmaster – 5 min 90 SPM, 5 min 80 SPM, 10 min intervals: 1 min 135 SPM, 1 min 45 SPM, 5 min 85 SPM, 5 min 80 SPM
Leg Circuit: (20-30 sec rest)
Standing Leg Curl – 3 sets of 15 reps
Hack Squat – 3 sets of 15 reps
Leg Extensions – 3 sets of 15 reps
Glute Kickback – 3 sets of 15 reps, each leg
Leg Press – 3 sets of 15 reps
Cardio Cool Down:
Walking, Treadmill – 10 min, incline 5.0, speed 3.4
Day 5: Cardio/Upper Body Circuit 2
Cardio Warm Up:
Jogging – Treadmill – 20 min HIIT 30 sec sprint 8.5 MPH, 90 sec walk 3.5 MPH
Upper Body Circuit 2: (20-30 sec rest)
Preacher Curl – 3 sets of 15 reps
Butterfly – 3 sets of 20 reps
Triceps Pushdown – 3 sets of 15 reps
Hyperextensions (Back Extensions) – 3 sets of 20 reps
Seated Bent-Over Rear Delt Raise – 3 sets of 15 reps
Elliptical Trainer
20 min, HR 78-83%, Crossramp level 9, resistance level 10
Day 6: Cardio Only
Cardio: 45 min of Stairmaster – 10 min 85 SPM, 5 min 90 SPM (walking backwards), 5 min 95 SPM, 10 min 65 SPM, 5 min 100 SPM, 5 min 90 SPM, 5 min 70 SPM
Day 7: Rest
Suggestions For Others
The old saying “the best things in life do not come easy” is true. Losing weight, gaining muscle or making any type of lifestyle change will require hard work, determination and discipline. Do not give up when your journey to transform your life gets hard.
Whenever I felt like giving up, I looked inside of myself, and forced myself to give more. If you can stick with your training and proper nutrition over time it will become easier and you will enjoy it. I am living proof – I went from binging and emotional eating on junk food for 19 years to falling in love with healthy eating. What you can accomplish from your fitness goals is so much more than just a better body.
It is belief in yourself, confidence, and instills a drive and discipline you can take with you in anything you do. Set a goal for yourself, do your research, put in the time, and do everything possible to reach it. You will be amazed at just how happy you will become.
