Thursday, October 11, 2012

Maggie's Workout (My BFF)

On Monday, I introduced you to Maggie, otherwise known as my BFF, and shared her absolutely killer physique and eating regimen.  She works hard to stay in shape, and today, we're giving you all the details on the workout she did to initially reduce her body fat and gain such lean muscle mass.



Remember, it took her five months to lose 5.5 percent body fat (going from 17.5% to 12%).  During that time, she was working out 5-6 days a week.  Back then, Maggie worked part-time, so it was admittedly a little easier to get to the gym on her "off" days, but she had a baby too.  Now, she still manages to fit it all in.  I will confide with you, the girl barely watches any t.v.  I know, I lived with her in college.  She doesn't even know who the Real Housewives are- I can't believe we're still friends!  


I asked Maggie to write out her workout, here goes!

When I decided to start working out again, I chose to invest in a personal trainer because I was post-baby, unfamiliar with my body, and felt like I needed someone knowledgeable to help me reach my goals.  Also, having a standing appointment with a trainer kept me accountable to show up for those workouts. 

For the first five months, I worked out with my trainer 4 days a week training (1) shoulders; (2) legs; (3) back and biceps; and (4) chest and triceps. Then, because legs were my "problem area", I did an additional leg workout by myself on the 5th day.  At every workout, I did exercises for calves and abs.   


We usually did 6 to 8 exercises per workout; 3 to 4 sets of each exercise; and 10 to 15 repetitions.  For example, if I did the Smith shoulder press, I'd do "drop sets" (reducing the weight for each set): start with 20 lbs and do 15 reps, then 30 lbs for 12 reps, finishing with 40 lbs for 10 reps.

I rested for 30 seconds (my trainer timed it on his watch) between sets and usually supersetted everything (which means going from exercise to exercise with little or no rest). For me, the biggest component was keeping my heart rate up throughout the entire workout to burn fat. 

Workouts consisted of machines and free weights and we switched it up often.

Not only did I gain muscle, I lost body fat and inches, and I got STRONG!!!

Strength = sexy!!

A couple of examples of exercises are below.
I worked out legs two days a week: one day lifting heavy, the second day lifting lighter with more walking lunges, lunges off bench, step ups, HELLA lunges ... They were the devil!!!! I hold a 45 lb bar on my shoulders behind my head and do 10/10/10 (standing in place lunge forward with my right leg for 10 reps, switch to the left leg for 10 reps, then walk forward and back for 10 reps).  PURE PAIN!!  But it ripped up my legs so it was worth it :) 

On the Smith squat machine, I started with 50 lbs and got up to 205 lbs (although I recommend using the free weight squat rack now.  I stopped using the smith machine a few years ago).


We did an awesome shoulder exercise too. I call it the "5 for 10".  While standing, you hold 5 to 10 lb dumbbells and do front lateral raises, side lateral raises, shoulder press, upright rows, and flys EACH exercise for 10 reps!!! 4 sets . . . KILLER!!! I could barley drive home . . . lol 

I started doing lateral raises holding only 5 lb dumbbells in each hand, but after a few months I was lifting 15 lbs in each hand.

For the lateral pull downs, I started with 45 lbs, and grew to 105 lbs for 10 reps after 4 months.  


I started being able to only do 15 pushups.  After 5 months, I could do 65 in a row!!! 


I began curling a 20 lb barbell, and worked my way up to a 45 lb barbell.



Cardio is an important component for burning fat.  I did 20 to 40 minutes of cardio at the end of my workouts (the stair master, EFX, or treadmill at a 3.5 - 4.0 mph and an incline of up to 8). 

Before my workout, I take a Branched Chain Amino Acid to aid with muscle growth and recovery.  


Within 30 minutes of working out, I drink a protein shake (protein powder and water). 1 package of Lean Body For Her with 8 oz of water. 




I was incredibly motivated and encouraged to continue to work hard because I kept seeing the transformation of my body.  The results I saw in such a quick timeframe just amazed me.  My diet was so clean, I was healthier than ever, my mood was positive and I was energized and happy!!!

Today, I continue to eat clean, eat 5 times a day, watch my portions, and exercise 5 days a week.  

I truly believe and live by my rule - Life is all about Balance!!!

Trust me, everybody knows when I've missed a few days at the gym... I'm just not the same person...missing gym time = not a happy Maggie! 

The gym keeps me physically, mentally and emotionally balanced. I'm so grateful I have a positive outlet at the center of my life. 

Thanks for having me!  If you have any questions, please let me know in the comments and I'll do my best to respond.  Megan had to teach me how to respond yesterday, so please be patient with me! :) 




* * * * *

Maggie and I are the kind of friends that talk and text constantly throughout the day - or not for a week  - when we are crazy busy and she's traveling.  Lately, it's been former and she has been saying how contributing to this blog and reading all the comments has her more motivated than ever to continue to stay fit.  She's also working on some new clean recipes that I'll be bringing to the blog.  I will also post the receipe for her morning protein smoothie soon.  

p.s.  Those are really her abs, no photoshopping I promise! 

*Maggie's workout and eating plan is very similar to the Live Fit 12-week training plan that I'm doing.   I'm on week 5.  I get my bodyfat tested in the morning, so I'll report in on Monday! 





12 comments:

  1. Thanks for sharing your workout! Do you exercise in the morning or evening? Do you think either is better? You look fantastic!!!!

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  2. Her workout routine sounds a lot like what I try to do...one or two body areas per day and rotate. Plus cardio...and I do abs and calves every time as well! Thanks for posting this, a lot of great info. You inspired me to re-open my fitness blog {had started it in March, but revamping now} www.i-heartfitness.blogspot.com & www.styleoyster.blogspot.com

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  3. thanks so much for posting this - just did the shoulders with 5 lb weights - and it's no joke!! But I'm feeling good - and now off to do some cardio!! :)

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  4. I know abs start in the kitchen, but what type of exercises does Maggie do for her abs?

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  5. I am about to have a baby and am so craving getting back to my old body already. I know it depends a little on what your dr. says but when would you suggest getting back into a strong routine again after baby??

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    1. I second this question. I am 31 weeks pregnant with my second one and am so ready to work out hard again. Wonder how soon is too soon. Also, Knowing that I can't restrict calories while breastfeeding, do you think I can still cut back (not cut out) my carbs?

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  6. When you say you do 6-8 exercises per workout, does that mean if you're working chest and triceps, you do 3-4 exercises for each muscle group? And I would love to know ab workouts too! 10 months pp and JUST now feeling up to working out (breastfeeding is no joke) :) I just started back and am working out very similarly to what you mentioned (what I did before baby)! Thanks for the motivation and tips Megan and Maggie!

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  7. Any suggestions for pre menopausal weight gain?

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  8. Hi Megan! I have just discovered your blogs (how come just now?!) and I admit, I am hooked! Love your style of blogging, your attitude to life, health, fitness and everything and everyone around! You are really inspirational and I am so glad I can now follow both of your blogs - I am looking forward to your new posts! Alina x

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  9. Has anything changed in your workout routines? Is Maggie now on a maintenance plan of some sort?
    Thanks!

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  10. I am speechless. Sister has a seriously fit body. Holy smokes. Maggie and Megan, you rock. {wearing a garbage bag when I come see you}.

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