1. How much weight did you lose and how long did it take? The heighest weight (that I know of) I reached was 217lbs at the age of 16. Today I am around 125lbs but I haven’t weighed myself in a month and don’t plan to anytime soon. I lost the first 50lbs from 2010-2011 and the second 50lbs when I changed my lifestyle in 2012.
2. How do you get motivated? Social media has helped a lot with my motivation! Considering no one in my personal life shares my same lifestyle I seek support through social media. I follow like-minded people who are goal oriented and promote positive and healthy habits. Sometimes I’m not motivated though, and that’s when self discipline is key. Ultimately, though, it comes from a driving force deep within you.
3. How did you tone your thighs? While you cannot spot reduce, my thighs have shrunk due to the muscle and fat I’ve lost, allowing a more “toned” or define look. Just keep in mind that staying on track with your diet is the most important aspect to shedding fat.
4. What is IIFYM and when did you start? IIFYM means “if it fits your macros”. Similar to calorie counting, but instead of counting your calories you will count your macronutrients. Macronutrients include fat, protein, carbs, fiber, and water. You can customize your macros at iifym.com and track them on MyFitnessPal. I did a video explaining this here and I also provide macro consultations (one month of custom macros) for $75. You can email me at firstname.lastname@example.org
5. Do you and should I take supplements? This is based solely on personal preference. I have tried preworkout supplements and I have tried fat burning supplements both from the Cellucor line. Preworkout is great when you have low energy and are planning on doing heavy lifting, but I wouldn’t recommend relying on it. The same goes with fat burners: I can’t recommend relying on it. The Cellucor HD fat burner made me feel like shit and it just wasn’t worth the minimal results I saw. All in all, do your research and find what works for you. I do recommend taking a multivitamin to ensure you’re getting all your micronutrients.
6. What’s your workout routine like and do you have any workout tips? During the time I was focused on losing fat I was lifting 5x a week with 15 mins HIIT at the end of 2-3 workouts. Now I lift heavy 3x week and enjoy leisurely cardio with my son.
7. Any tips for plateaus? Give yourself a day a week where you either eat 10% more than usual or have a cheat meal. I think this is helpful for two reasons: it fuels you up/keeps you from feeling depleted and it will kickstart your metabolism. If you haven’t recently, switch up your routine, especially the intensity. ALTHOUGH if you’ve been eating a low calorie diet consider, well, not. Your body will adapt to the low calories and it will be hard to continue to reduce.
8. Any tips for off weeks? Go with the flow. We all have off days, weeks, and even months. Some days are just going to be better than others, all you can do is give it your very BEST. Your best is going to fluctuate each day by how you feel, but as long you as you give it the VERY best you have in that particular moment, you’ll be just fine.
9. How do you built a butt? Lift heavy friggin weights! Squat, lunge, dead lift, hip thrusts, cable kickbacks, step ups, and box jumps. In 2013 I trained my legs & glutes twice a week and this helped a lot to firm and shape my butt quickly. I’ve always had a big ole’ butt, though! Not to say you can’t build one if you don’t. Just keep squattin (heavy)!
10. What do you eat? I eat anything and everything! It’s all about balance. That’s why I loved IIFYM so much when I was focused on fat loss. Make sure you are eating enough protein (I was eating a gram per 1lb of my weight), get fuel from complex carbs and this will keep you fuller longer, and make sure you are reaching your fiber and micronutrients. But if you see that cupcake eyein you and you feel you deserve to it or it fits into what you’ve eaten that day, go for it! If you think you’ve had a good amount of fat already then save it for the next day. Knowledge is power so know what’s in what you’re eating. This is why IIFYM is so helpful so I would recommend trying it for a few weeks just to observe your eating habits and if whether or not you have a good balance. Email me for more help!