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Weight Loss Success Stories - Adele Lost Weight By Diet & Exercise
First Name: Adele
Age: 26
Family status: Married with 2.5 year old daughter
Occupation: Human Resources / Personal Trainer
Hometown: Thornhill, ON
Pounds or inches lost: I lost 43 pounds! Starting Weight:
170lbs Current Weight: 127lbs Starting Pants Size:
13/14 Current Pants Size: 5/6 Starting Bra Size: DD36
Current Bra Size: B34
Adele's Weight Loss!
When did you become unhappy with your weight?
I have always struggled with my weight and attempted many failed
fad diets in the past. It wasn't until my daughter's first birthday
until I realized how out of control my weight had become.
What made you decide to lose weight?
On my daughter's first birthday, I overheard some comments about
how much weight I had put on and how disappointing I looked. This
remark really hit home - that night I stared into my daughter's
eyes and realized that I was hiding behind food all these years
to cover up the pain I had inside. I vowed to change my body and
mind...and no longer look to food for comfort.
What were the most important changes you made to lose weight?
The weight helped me unfold the new me - the person that was
desperately trying to come out. All my life I have taken care
of others and this time I had finally placed myself first. As
I lost the weight, my energy levels grew, my interests grew, a
whole new light on life seemed to unravel in front of me. The
most important changes I experienced were learning to run, becoming
a personal trainer and of course losing the weight...and knowing
that my hard work had paid off both physically and mentally.
What was most challenging about losing weight?
I was breast feeding and working during that time. I would have
to wake up at 5:00am to squeeze in my workouts. Weight plateaus
were also challenging.
How long did it take you to start to see results?
1 month I had lost 10 pounds.
How long did it take for you to reach your current weight?
4 months in total.
How long have you maintained your weight loss and how do you do
it?
I have maintained my weight loss for 15 months.
How has your life changed now that you've lost weight?
I am embarking on a new fitness career and plan on competing
in a fitness event in August. I have learned so much about who
I am and how far I can push my body - my sense of self and the
way I interact with others has changed dramatically. I am a confident
strong and independent woman...never again, will I hide behind
my weight again. Life is too short, it really is, all I can do,
is live my dreams and nourish the wonderful body that God has
given me...
How did ShapeFit help you reach your weight loss goals?
ShapeFit has excellent resources and information for anyone trying
to lose weight, tone their body or embark on a new fitness and
nutrition curriculum. I saved ShapeFit as one of my favorites
throughout my weight loss and still to this day I visit ShapeFit
for up to date and easy fitness advice. They really focus around
safe and effective weight loss and every day fitness life.
ShapeFit.com is excellent for beginners or advanced fitness enthusiasts.
ShapeFit.com's testimonials gave me the determination and confidence
that I could keep on going...look at me now...writing my own testimonial.
What a dream come true. I would like to thank ShapeFit.com for
their guidance and fitness knowledge. I especially like their
fitness tips!
Adele's Weight Loss Tips!
 Weight
loss tip #1:
Meals should be spaced out every 2.5 to 3 hours consisting of
protein, carbs and healthy fats.
Weight loss tip #2:
Cardio in the morning on an empty stomach helps to burn stored
fat and increase metabolism throughout the day.
Weight loss tip #3:
Drinking 2 liters of water will aid in digestion and rid toxins
in the body.
Weight loss tip #4:
Weight training aids in losing fat and should be done 3 times
per week .
Weight loss tip #5:
Don't skip meals or starve your self - your body will go into
starvation mode - once you start eating again, your body will
hold onto that food and store it as fat.
Adele's Weight Loss Eating Plan!
 Breakfast:
Cardio: Empty Stomach (1 liter of water before, during and after)
Protein Shake: 1 scoop of whey protein, 1/2 cup of mixed berries,
1/2 cup of non fat skim milk, 1 serving of greens. 1/2 bowl of
Kashi cereal with 1 tbls of peanut butter.
Lunch:
4 ounce grilled chicken with spinach salad (balsamic vinegar
dressing)+ 10 almonds
Dinner:
4 ounce grilled or baked salmon, miso soup and 1/2 cup of steamed
veggies.
Snacks or Mini Meals:
Snack 1: 1/2 cup of non fat plain yogurt or low fat cottage
cheese with 1/2 an apple Snack 2: Veggie sticks with hummus
and Ezekiel bread
Adele's Weight Loss Workouts!
Weight Training:
I tend do have heavy upper body workouts (low reps)and use light
or moderate weight for legs (high reps). I always wait 24 to 48
hours before training the same body part again - in order to aid
in muscle recovery and growth.
Monday: 25 minutes HIIT cardio on elliptical and treadmill
Tuesday:DAY 1 Weight Training(Back/Chest) AM: 30 mins
cardio on treadmill PM: Circuit 1 - Repeat X's 3 Warmup - 15 minutes
on elliptical Lat pull down (15 reps) Cable Rowing (15 reps) Overhead
lat flexion (15 reps) Circuit 2 - Repeat X's 3 10 burpies Bench
press (15 reps) Wide grip push ups (15 reps) Close grip push ups
(15 reps) Circuit 3 - Repeat X's 3 Abs on ball (30 reps) Reverse
crunch (10 reps) Combo on ab bench (10 each)
Wednesday: DAY 2 Shoulders/bis/tris] AM: Cardio - treadmill
PM: [B]Circuit 1 - Repeat X's 3[/B] Running on floor in push up
position (30 reps) Overhead press (15 reps) Side Lat Raise (15
reps) Bent over delt raise (15 reps) Circuit 2 - Repeat X's 3
10 burpies Bicep curl (20 - 25 reps) Tricep cable press downs
(15 reps) Push ups (15 reps) Circuit 3 - Repeat X's 3 Cable crunch
abs - heavy Lower AB with cable (10 - 15 reps) AB curl on medicine
ball (30 reps)
Thursday AM: DAY 3 - LEGS[/I] Circuit 1 * 2[/B] Pylometrics
(2 minute intervals) Walking lunges (50 reps) Pile Squat - (50
reps) Circuit 2 * 2 One legged squats (10 - 15 reps) Sumo deadlifts
(40 reps) Abs on ball (back on ball, feet against wall - 30 curls)
Circuit 3 * 2 Leg extension - (50 reps) Step ups (15-20 reps)
Kickboxing side leg lifts (20 reps)
Friday: 30 mins cardio
Saturday: 45 mins cardio
Sunday: OFF
Cardiovascular:
I do one session per week of HIIT cardio and do 1/2 hour to 45
minutes 5 times a week usually on the treadmill or elliptical.
Jump rope and kickboxing classes are also a fun addition.
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