Transformation of the Day: Arlette lost 51 pounds. This powerlifting diva has two World champion titles and 3 European champion titles. Even though she’s been training for 10 years, she was carrying extra pounds. Last year, she made the decision to give up her excuses and take control of her weight and wellness. Check out how she did it.
Starting weight : 242 lbs ( 110kg)
Current weight 190.96 LBS ( 86.8 kg)
Height: 5ft 6inches
How long did your transformation take? 13 months
What a shock it was when I realized I was up to 112 kg (246.9 pounds) on March 2015. At the time, that explained why I would be out of breath after walking more than 20 minutes or after taking up stairs. Despite being overweight, I had been doing weight training for 10 years. I’ve been competing in powerlifting on high level since August 2013 for Ireland. I currently hold two World champion titles and 3 European champion titles. My bodyweight has never been an issue when it comes to competing in sports, contrary to what people who don’t know may think. However, I was lying to myself and telling myself I was okay. I just thought that one day I would be able to lose weight. After 7 years of failing to get down to a healthy weight, I had given up. March 2015 was a turning point for me and the first thing I decided to do was; A) stop fooling myself and B) have no more excuses.
I stopped eating the following: take away/take out, pastries, white pasta, white bread and white rice. I went to the gym the that I first joined when I moved to Ireland back in 2007. My trainer gave me a nutrition plan which was high in protein and fats. It worked beautifully for me because my body reacts really well to healthy fats and protein. The meals were simple to prepare and nutritious.
- Breakfast : egg yolk, 1/2 avocado and a tea spoon of peanut butter
- Lunch : 2 full avocados with lemon and herbs and 100g of salmon
- Diner : Duck confit and 50g cream cheese
- Post and pre workout supplements : Protein powder with coconut water, peanut butter and spirulina juice.
I lost 10kg (22 lbs) effortlessly on that nutrition plan. I used it for 6 months and it never felt difficult. The best thing is that I always felt full. The healthy fats and protein have the benefit of making you full quick. By August, I was finally down to 99kg (217.8 lbs) and under 100kg ( 220 lbs). I was very happy with that. I went back doing my powerlifting training in July/August with my other coach.
My primary goal was to break the 90kg barrier (198 lbs) by Christmas 2015. That was a very ambitious goal, but it kept me focused during the holiday season and new year’s eve celebrations. Although I had fun and ate good food, I was reasonable.
My ultimate goal was to compete under 90kg for the National Powerlifting Championship in single lifts at the end of January 2016. After months of hard work, I finally made my dreams come true. Not only did I weigh in at 89.4 kg (196.68 LBS), but I won in my age and weight category in the Bench press event. I lifted 65 & 67.5kg (143.3 lbs and 148.8 lbs). During the European Championship in Italy in September 2015, I lifted the same number at 100kg ( 220 lbs) body weight. These accomplishments were the result of my determination hard work and off course the support I received from my trainers, family and friends. I make sure to surround myself of positive loving people.
Next, I completed a 12 weeks body transformation program named Amazing 12, from end of January 2016 to mid April. I managed to get myself down to a size 14. The program was really tough. I would do sprinting and jogging 5 mornings a week, and weight training Monday thru Friday evenings for 60 to 90 minutes. I had to keep a food diary which would be checked by my coach every 2 weeks. The hard work really paid off. My work colleagues, family and friends saw my body transforming in front of their eyes.
I haven’t finished my weight loss journey yet. I intend to get down to a size 8/10 by March 2017 and compete in bodybuilding in the bikini category. Currently, I do 60 mins weight training sessions 4 to 5 times a week in the evenings after work and 30 to 60 mins cardio session 2 to 3 times a week. It could be running, walking and recently I’ve been roller skating. I also do very long walks, up to 4 hours, 2 weekends a month. I live along the beach and love to walk from the beach to the city centre.
Advice 1: Baby Steps
A lot of my colleagues and friends ask me advice about weight loss. I always tell them to start getting rid of at least one food which they know is bad for them and stick to it for at least 3 to 4 weeks. Then, keep going. After 4 weeks, they can write off one more food which is bad for them and repeat until they manage gradually to get rid of the foods which helped them gain weight in the first place.
Advice 2 : 80%/20% Rule
I eat as clean Monday thru Friday and then have treats on the wee ends. The way I eat is no longer a diet, it’s a lifestyle for me, and feels so easy now. 80% of the time, I eat clean food and 20 % of the time I have treats.
Advice 3 : Meal Plan
I cook my foods for the week on Sundays and plan out what I will eat for the whole week. It helps me avoid eating out and makes my life easy. Since I train 4 to 5 times a week, I don’t have time to cook every evening.
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