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Chapter 6 – “What’s Your Secret?”

Welcome back! If I hear it once a day I hear it ten times – “what is your secret to your weight loss?”  I wish I could tell you that there is some special secret, I really do.  This picture is from one of my favorite lifestyle clothing brands HTFU and it says it perfectly.  The secret does not exist.  Wanna know what it takes to change your body and your life?

There is no secret!

HARD WORK!!!  Discipline.  Dedication.

I’m going to lay it out for you, right here right now.  I started out lifting weights 3 times per week, a total body workout for the most part, as much as my knees would allow.  Cardio was 30 minutes at first, 5 times a week.  Keep in mind that I was coming from a completely sedentary lifestyle.  But I cannot stress this enough – it really isn’t about how much or how often you work out.  At most that’s 2 hours of your day.  AT MOST.

The key ingredient to success is NUTRITION.

I’ve heard the “formula” for success mentioned as 70% nutrition, 20% training and 10% rest.  Personally speaking, I cannot argue with that formula.  I was MORE than willing to do the workout part.  I loved it.  I was used to that from my time with my former trainer, and I loved being a strong woman.

I went kicking and screaming into the nutrition portion of that formula.  I hesitate a little bit to write what my nutrition plan was for literally the first YEAR of my transformation because every person is different, and mine was extreme to say the least (something most people don’t need to do!).  But my trainer knew that my body does not process starchy carbs well at all, so I had oatmeal at breakfast and 1/4 cup of rice (COOKED) at my 3rd meal of the day.  The rest of the day I had protein and veggies.  THIS was killer for the queen of pasta and rice, all things bread and chips.  Sugar hasn’t ever been my weakness but boy, starches were LIFE for me.

For basically one year, I kept to this meal plan.  We gradually increased my workouts until we ended up at 5 days per week lifting weights and 7 days a week with one hour of cardio.  My cardio consisted of an hour of incline treadmill walking.  My knees won’t allow for running or step mill, so we made the best of what I could do.  It’s ALL ABOUT EFFORT!!!!  I just had to really focus on the incline and pace.  Again, this is all credit to my trainer, who knew I had to work within my physical limitations.  I HATE cardio, but I knew I had to do it, so how did I make myself do 7 hours a week?

  1. New music!!!! I love music, so when one of my favorite artists (and there are a lot of them) comes out with new music, I won’t let myself listen to it until I get on the treadmill.
  2. I love doing my cardio while other people are working out – gives me something to watch that keeps me motivated!  I have a recumbent bike at home, but I much prefer to go to the gym so I can see other people working on themselves while I work on ME!
  3. Plain and simple – it’s all part of the plan.  I did not do it for the first several months (from April until July) and had no results.  Once I gave in and decided that the plan was there for a reason, I followed it to the tee and the results speak for themselves.
  4. Whether I wanted to or not, I religiously got up at 5am to work out before work EVERY DAY, and then I went back after work, even in the HOT summer.  You have to dedicate yourself to the process, no matter what.  This was the hardest lesson I had to learn.  I had to WANT IT MORE THAN ANYTHING ELSE.
  5. One other thing to remember; I lost this weight by lifting a LOT of weight.  No tiny colored dumbbells for me.  I had to use my strength to help get this fat off of my body.  Lifting heavy weight will not make you look like a man I promise.  Consider the science: muscle burns more calories than fat!  True story.  So build that muscle ladies and gentlemen, and your weight loss will thank you for it.

Here is my transformation in video form:  from the very beginning to my NEW BEGINNING.

If I can do it, you can do it too.  You just have to go ALL IN.  I’m not even kidding.  You have to give up things sometimes that don’t contribute to your success.  I had to sell a lot of basketball tickets so that I could do my second workout of the day.  This was a choice I made, and you have to decide for yourself what you’re willing to give up in order to reach your goals.  No one can decide for you – that’s all you.  It’s HARD, it is tough.  It sucks sometimes.  HECK yes sometimes I wanted to have a cheat meal, or pizza, or a bagel when it was brought in for work breakfast.  But I wanted the new and improved me MORE!!!!

2 Comments

  1. Sandeen Sandeen

    This is such a fabulous post! Can you type out your entire meal plan? That would be wonderful and appreciated 😉

    • bennep01 bennep01

      Thank you soooo much! I can but I hesitate to do that because it was designed only for me. Everyone has different needs when it comes to meal plans if that makes sense. I can share with you offline

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