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From Skinny Fat To Lean And Strong

After giving start to 6 youngsters, full-time mother Edna Boehmer, like such a lot of ladies sooner than her, spent hours on aerobic machines looking to drop a few pounds. She appeared skinny, however no longer wholesome and powerful. She lacked the toned curves and powerful body she desired.

Then, a chum presented her to weightlifting and hooked her up with a contest trainer. She kissed aerobic good-bye and embraced the bodybuilding way of life. After only some months of lifting and prepping foods, Boehmer discovered she after all had the muscle mass and the boldness to step onstage and compete.

Snapshot: Edna Boehmer

  • Age: 37
  • Top: four’ 11″
  • Weight: 105 lbs.
  • Profession: Complete-time mother however doing a little on-line training as a non-public instructor
  • Location: Tennessee, USA

Health Certifications: NASM Qualified Private Teacher and NASM Health Diet Specialist Contest Highlights:

  • NPC Fight at the Bay, Corpus Christi, TX July nine, 2016
  • NPC Fight at the Bluff, Tunica MS Might 6, 2017 First Position, Bikini Masters

Social Hyperlinks:

Have you ever at all times been into health?

I were given into health when I won weight. I am the mum of four boys and a pair of women, and I got to work out to lose the load. However all I did was once aerobic. I had thin hands and fats abs. I used to be thin fats. [Editor’s Note: Skinny fat refers to people who seem to maintain a healthy body weight, but who hold a lot of fat and relatively little muscle.]

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In 2016, a Fb buddy who’s into bikini competitions presented me to weight coaching and to her trainer. She instructed me weight coaching would assist me get the curves I sought after and a more potent, extra toned frame.

Since then, I have grown to like weight coaching. The humorous phase is now I hate aerobic, however I nonetheless need to do it when I am just about pageant.

What made making a decision to compete in bikini?

Neatly, that very same Fb buddy instructed me I must do a bikini pageant. Thru her I met IFBB professional bodybuilder Richard Seymour. Having a trainer to assist me and gazing my buddy do it made me comprehend it was once one thing I may just do, too.

One more reason why I determined to compete was once my birthmark. I’ve been so shy about this lengthy crimson birthmark on my proper leg. I spotted the spray tan would cover my birthmark slightly. Positive sufficient, it did!

I competed in Corpus Christi, Texas, on July nine, 2016; after which Tunica, Mississippi on Might 6, 2017, as a bikini competitor. I received 5th position within the newbie department and primary position in bikini masters.

I felt assured on account of the tan, and that helped me really feel extra assured general. Now, even and not using a tan, I am nonetheless satisfied to blow their own horns my exhausting paintings and my muscle mass.

What demanding situations did you face all through your prep, and the way did you conquer them?

Throughout my prep, I changed into so hungry. I might consider french fries and burgers proper after I had to minimize energy. Each time there was once a celebration, I could not partake.

I overcame those demanding situations through bringing my very own foods—even to events—and consuming them to stick complete. I additionally discovered to drink a lot of water when hungry. If I began yearning meals, I thought of why I used to be doing the contest within the first position. That is helping me keep on with it.

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How do you keep motivated to coach?

I take advantage of BodySpace to stick on the right track and motivated. It is helping me connect to different participants who’re positive-minded and all for health.

My husband supported me the entire manner, and my children had been satisfied to peer my trophies. They at all times ask after I plan to get again onstage once more to win extra trophies. I instructed them that subsequent time I would like swords or a crown.

What does your meal plan seem like?

Oatmeal

60 g

Banana

1

Protein Powder

(whey)

20 g

Milk

100 g

Flaxseeds

(floor)

20 g

Greek Yogurt

(nonfat)

225 g

Fish Oil

five g

Coleslaw

550 g

Egg Whites

200 g

Olive Oil

five g

Protein Powder

(whey)

24 g

Almonds

15 g

Broccoli

(frozen)

614 g

Onion

74 g

Mushrooms

85 g

Floor Turkey

(lean)

85 g

Flaxseed Oil

five g

What dietary supplements do you’re taking?

What is your weekly exercise cut up?

Monday: Quads, Hams, and Calves

1

three units, 20 reps (warm-up)


2

four units, 15, 12, 11, 10 reps


three


four

three units, 12, 11, 10 reps (stretch hamstrings between units)


five

three units, 12, 10, eight reps (stretch quads between units)


6


7

Barbell Seated Calf Carry

Or carry out with dumbbell.

four units, 20-25 reps


eight


Tuesday: Again, Fingers, and Abs

1

Barbell Deadlift

Large-grip.

three units, 15, 12, 10 reps


2


three

Underhand Cable Pulldowns

three units, 10 reps


four

Bent Over Two-Dumbbell Row

three units, 10 reps


five


6

Dumbbell Change Bicep Curl

three units, 10 reps


7


eight

Superset


Seated Dumbbell Curl

Hammer Curl grip.

2 units, 20 reps


Wednesday: Chest, Triceps, Shoulders, and Abs

1

Barbell Bench Press – Medium Grip

three units, 12, 10, eight reps


2


three


four

Shut-Grip Barbell Bench Press

three units, 12, 10, eight reps


five

Status One-Arm Dumbbell Triceps Extension

three units, 12, 10, eight reps


6

Triceps Pushdown – V-Bar Attachment

three units, 12, 10, eight reps


7

Seated Bent-Over Rear Delt Carry

three units, 15, 12, 10 reps


eight


nine


1


2

Stiff-Legged Barbell Deadlift

three units, 12 reps


three

Superset

Smith System Squat

Kneeling.

four units, 20 reps



four

Unmarried Leg Deadlift

Romanian Deadlift.

four units, 12 reps in line with leg


five


Friday: Again, Fingers, and Abs

1

Barbell Deadlift

Large-grip.

three units, 15, 12, 10 reps


2


three

Underhand Cable Pulldowns

three units, 10 reps


four

Bent Over Two-Dumbbell Row

three units, 10 reps


five


6

Dumbbell Change Bicep Curl

three units, 10 reps


7


eight

Superset


Seated Dumbbell Curl

With Hammer Curl grip.

2 units, 20 reps


Saturday: Chest, Triceps, Shoulders, and Abs

1

Barbell Bench Press – Medium Grip

three units, 12, 10, eight reps


2


three


four

Shut-Grip Barbell Bench Press

three units, 12, 10, eight reps


five

Status One-Arm Dumbbell Triceps Extension

three units, 12, 10, eight reps


6

Triceps Pushdown – V-Bar Attachment

three units, 12, 10, eight reps


7

Seated Bent-Over Rear Delt Carry

three units, 15, 12, 10 reps


eight


nine


Sunday: Relaxation day, Recuperate

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