Csilla is a 36-year young lady with 2
kids, a husband and an athletic background. She has been skiing and cross county skiing from age 6 to 17
and used to weight 121 lb (55 kg). At age 25 she got pregnant first time and
she put on 66 lb (30kg), which she wasn’t able to lose it after having the
baby. 12 years after she got pregnant for the second time, after being on
hormone therapy and put on an other 42 lb ( 19kg ). Csilla weighs 229 lb (
104kg ) now, she is 5’2” ( 158cm ) tall , her BMI is 41.9 ( Obese ) and her body
fat is 45,8 %.
Her
goal is to lose at least 88lb ( 40 kg ), drop down the body fat around 20%, and
adopt a healthy lifestyle for the rest of her life.
Before picture:-)))
She made a decision to lose weight
and get healthier. She is
committed to work out 3
times a week, once with me and 2 times by herself in the gym, where she lives.
The
gym has very limited equipment, so we only have a tread mill, a pair of small
weights and exercise bands. We are going to do some boxing as a metabolic
finisher after each circuit of exercise. She is going to do interval training
on the tread mill by herself twice a week.
She
has no limitation beside her extra weight, no aches or pains and she is pretty
flexible. We are going to start with a worm up then do core exercises followed
by a full body workout, boxing for metabolic finisher to get her heart rate up
and then stretch.
Warm
up:
Mini band side walk 1X 12
Back
lunges with trunk twist 1X 6/side
Core:
Bird
Dog with JC Band 2X 12/side
Plank hold as long as can
Full
body:
Squat
to row 3X 15
Cable
chest press 3X 15
Back
lunges with over head press 3X
12/side
Lat
pull downs 3X 15
Dumbbell
swings 3X 12/side
Boxing
Stretching
Twice
a week she is going to do interval training on the tread mill.
5
min walk on speed 3
5
min walk on speed 5.5
2
min walk on speed 3
5
min walk on speed 5.5
20
body weight squats
5
min walk on speed 5.5
2
min walk on speed 3
5
min walk on speed 5.5
2
min walk on speed 3
20
body weight lunges/side
Stretch
When
I met Csilla at the first time she told me that she haven’t been drinking water
since she stopped skiing. First thing I did was to get her to start drinking
water, instead of soda, juice and other sugary beverage. She also admitted that
she loves salty foods and ads a lot of salt to her meals, so we have to cut
back on her salt consumption, too. She is committed to make some major changes
in her diet to reach her goal. I gave her a very simple meal plan as a guide,
based on Michael Pollan advise, “ Eat Food”. Basic rule is to cut out all
processed sugar, hydrogenated oil, bad carbs and processed/fast food.
The
meals consist of fruits and vegetables, lean protein, whole grains and healthy
fats and lots of water. I told her to take a table spoon of raw, unpasteurized,
organic apple cider vinegar before breakfast and dinner to help the body burn
fat more efficiently.
Day 1
Breakfast: chia
pudding with hemp seeds and coconut butter
Snack: oranges
Lunch: 1 slice
chicken breast cooked in coconut oil
2
cup steamed vegetables( Broccoli)
1
med sweet potato
Snack: 1 cup raw
baby carrots
Dinner:
Fresh salad
Day 2
Breakfast: plain
yogurt w almond butter
Snack: fruits
Lunch: salmon
cooked in coconut oil
2
cup steamed spinach
1/2
cup wild rice
Snack: : 1/2
walnuts, raw, unsalted
Dinner: bean
salad with fresh veggies
Day 3
Breakfast: chia
pudding with fresh fruits
Snack: small
plain yoghurt
Lunch: chicken breast with big salad
Snack: : 1/2 cup
raw, unsalted nuts
Dinner: Quinoa
salad
Day 4
Breakfast: egg
whites with spinach 1/2 avocado
Snack:
fruits
Lunch: Sardinia
with beans and arugula
Snack: : raw,
unsalted nuts
Dinner: lentil
soup with veggies
Day 5
Breakfast: egg
whites with veggies 1/2 avocado
Snack: fruits
Lunch: chicken
with steamed veggies sweet potato
Snack: : 1/2
raw, unsalted nuts ( pumpkin, sunflower seeds)
Dinner: 2 eggs
with sauted carrots
Day 6
Breakfast:
Ezekiel wrap with almond butter and banana
Snack: small
plain yoghurt
Lunch: fish with
veggies
Snack: : raw
carrots
Dinner: lentil
soup
Day 7
Breakfast: chia
pudding with hemp seeds and coconut butter
Snack: fruits
Lunch: bean
salad with greens
Snack: : nuts
Dinner: chicken
breast with roasted vegetables
Lots of water
every day :-)))
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