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This video talks about various ways in which I was able to beat my plateau. A plateau is when your weightloss comes to a point where it seems as if it is no longer dropping. Here are some articles on beating the plateau: www.webmd.com exercise.about.com www.weightwatchers.com A Nutrition Tracker: www.nutritiondata.com Add me as a friend on Facebook: www.facebook.com Name: Nina Ellis-Hervey Also on twitter: twitter.com

Workout Plan: Cardio: -I run 4-5 times a week anywhere from 25 minutes to 100 minutes. I occasionally do sprints with a friend at the gym and sometimes do spinning. Sometimes I will jump rope too but that mostly frustrates me haha Weights: I split up legs, arms, and then shoulders/back. Leg Day: -knee extension machine: 85 pounds 4×12 -Lunges on track :10 lb weight 4 x 12 each leg -knee flexion machine (hs curl): 35-40lb 4 x 12 -single leg lunge off becnh: 10 lb weight each hand 4×12 each leg – Squat machine: 140 lbs 4 x 12 Arm/chest Day – Bicep Curl: 15 lb 4 x 12 – tricep extension on cable column: 60 lbs 4 x 12 – bench press: bar + 5 pounds on each side 4 x 12 – Incline chest fly: 20 lbs 4 x 12 Shoulders/Back Lat pulldown: 70 lbs 4 x 12 rows: 75 lbs 4 x 12 shoulder press fw: 15 pounds 4 x 12 lat shoulder raise: 15 lbs 4 x 12 I do abs whenever I feel like it haha So in conclusion..yes I lift, yes I think I use decent weight but I still don’t worry about buffing up..it won’t happen. I (and most women) don’t have to testosterone for it. But I’m not at the gym doing tons on exercises..just a few. And I always have protein after a workout..I use GNC’s..I think chocolate is good. Amp extreme 60. You mix it with milk it tastes like chocolate milk. Really, it’s good. After a workout though, I usually wll mix with water. ps Blender bottles are a Godsend. DIET: as for eating, i try not to eat too many carbs after lunch. Breakfast: 1. wheat bread with peanut butter or 2. Oatmeal …

This is me, DiabeticDave telling the world about my blog, DiabeticDave.com. Plus, I’m FAT!