Fitness Instructor Maddie Lymburner Reveals the “Change” That Transformed Her Body

Kiki (@kikivirk) is a weight loss influencer who has amassed a social media following for sharing all the tips and tricks that enabled her to lose a whopping 60 pounds and keep it off. In one of her viral videos – viewed over 8 million times, Kiki reveals the biggest weight loss mistake she made on her journey – and also what ultimately led to her weight loss success.

She Says Doing High Intensity Workouts Were a “Huge Mistake”

“I was so motivated to lose weight and I wanted to see results fast, but I didn't do my research and I jumped straight in, literally into a high intensity, 90 day workout plan. Huge mistake,” Kiki says in the video.

After 45 Days She Hadn’t Lost Weight

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After a month-and-a-half, she didn't feel like she'd lost any weight. “I was overdoing it. The long, painful HIIT workouts were actually doing my body no good. They were causing it too much stress and loads of other problems,” she says.

Related: 5 Pilates Exercises for a Flat Stomach in 14 Days

She Had “Weight Plateaus” and “Felt So Hungry and Fatigued”

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In another video, she specified that she was doing “high intensity cardio” five times a week in hopes it “would burn fat fast and give me my dream body,” she explained. “But instead, I had weight plateaus and felt so hungry and fatigued.

Her Fat Began to “Melt Off” When She Started Strength Training

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“Literally, as soon as I started strength training and less cardio, the fat began to melt off, and the lean muscle mass I gained gave me the tone look I'd always wanted,” she continued.

Her Program: LISS, Walking, Strength and Resistance Training, and a Short HIIT Workout

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Her program starts with doing 45 to 60 minutes of LISS cardio four times a week. She also walks 7 to 12,000 steps every day, does strength and resistance training three times a week, and a 15-minute HIIT workout once a week.

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An Expert Weighs In

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“What she says is definitely spot on,” says Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant. “Intense cardio and intense HIIT more than twice a week will do the body more harm than good and is not the way to lose fat and get that toned look.” Instead, she agrees that “increasing your everyday steps is more of the most important and beginner things you can do to start losing fat along with getting your diet right.” Unfortunately, “fat loss is not an immediate thing and will take time and dedication but she explains it all perfectly.”

💪🔥Body Booster: If you are a beginner trying to lose weight, starting by increasing your steps and modifying your diet instead of going overboard with higher intensity workouts.

Do you want to lose weight in the natural way? Antania Perry is a weight loss warrior who transformed her life and health with a few simple lifestyle changes. After a health scare, the mother-of-two decided to embark on a weight loss journey and has lost 90 pounds in 2 years and is still going. The Detroit-based clinical therapist is also a NASM-certified personal trainer and started a company, Self Evolved Fitness, in order to help others lose weight holistically. She recently sat down with Body Network to tell her story.

A Near Death Experience Made Her Change Her Life

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Antania’s weight loss journey began two years ago after a near-death experience made her change her entire way of living. “In December of 2021, I got COVID-19 while 35 weeks pregnant, was in the ICU, and couldn’t breathe on my own or move my body whatsoever. I was 25 years old and 320 pounds. I had to have my baby via emergency c-section, coded while giving birth, and could not hold my son for the first 3 days of his life,” she tells us.

She Lost Almost 100 Pounds in 2 Years

“This is what made me turn my life around and change my perspective on many things,” she continues. “Over the last 2 years, I lost nearly 100 pounds, gained healthy habits, shifted my way of thinking with weight and a sense of self.”

She Changed Her Mind, “And My Body Followed

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Now a certified personal trainer, as well as a therapist, she blends together her expertise to create a mind and body approach to weight loss and holistic fitness training. “I had to change my mind, and my body followed; this part of weight loss sometimes gets overlooked. It is more of a mental journey than a physical one. I am now dedicating my life to empower others on their wellbeing journey,” she says.

Antania’s Top 5 Strength Training Exercises

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Strength training, including core and stability training, were a key part of her approach to exercise. Here are her top 5 strength training exercises:

1. Lat Pull Downs
2. Bent dumbbell over rows
3. Romanian deadlift
4. Bulgarian split squats
5. Kettlebell walking lunges

RELATED: 10 Simple Stretches to Improve Flexibility Over 50 in 2 Weeks

Pilates

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Pilates are another workout Antania relied on. Why is pilates a good workout? According to the Mayo Clinic there are lots of benefits to the workout, as it “strengthens the body's inner core while increasing its flexibility resulting in improved overall health.” It can also promote longer, leaner muscles, injury prevention, relief from stress and back pain, enhanced athletic performance, and heightened mind-body awareness.

Running and Stairmaster

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She also attributes her weight loss to running and the stairmaster. According to the Mayo Clinic, running is great for cardiovascular health, muscle building, and weight loss. “For every mile run, the average person will burn approximately 100 calories,” they say.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

She Faced Setbacks

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Antania faced many significant fitness challenges and setbacks along the way. “I struggled with disordered eating the majority of my life, and it has been extremely hard tackling weight loss while changing my mindset on how I view food,” she says. “What has helped me is staying consistent, forming better day to day habits, and therapy. Realizing that fitness and wellness are lifelong and not just short-term things.”

Plant-Based Diet

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Antania has been plant-based/vegan for the majority of her journey for the last two years. “For the last 6 months, I began to incorporate some seafood for additional protein to hit my target macros,” she says. “My typical diet is striving for consuming foods with more nutritional value, listening to my body, and taking the ‘good or bad’ label off of foods. I am also mindful of my calorie and protein consumption.”

She Avoids Dairy, Eggs, and Meat

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She also eliminated a few things from her diet. “I choose not to eat dairy products, eggs, or meat. However, do what fits your lifestyle,” she encourages. “You should strive for ‘what foods can I add to my diet mindset.’”

You Don’t Need to “Go on a Diet”

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“A fitness myth that I once believed was that you need to go on a diet to lose weight,” Antania reveals. “95% of diets fail because it is not sustainable, it is truly a lifestyle change.”

Supplements

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Antania also takes a few supplements. She says that protein powder and multivitamins are part of her daily approach to health.

She Doesn’t Buy Into Health Trends

She also doesn’t buy into fitness or health trends. “It seems that people are taking an honest look at the fitness industry, and there are some good creators who give evidence-based data and research to support the information they share online,” she says.

She Tracks Her Progress

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Antania has a few ways to measure progress in her body goals. They include weighing herself on the scale, taking measurements and photos, and seeing how her clothes fit.

She Practices Gratitude

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What other health habits keep her motivated? “Practicing gratitude and getting enough sleep,” she says. She also thinks positively. “For each negative thought I have about my body I replace it with a positive one,” she says. Positive affirmations and watching uplifting videos are helpful.

Self-Love Is Her “Biggest Achievement”

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“Loving my body at each phase while losing weight is my biggest achievement when it comes to my body. The self-love that I have gained is irreplaceable,” she says.

Train Your Mind and Body, She Urges

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“My number 1 tip for someone to get similar results is to train your mind and your body simultaneously. Move your body throughout the day (5-10k steps daily), calorie deficit for your body and goals, increase protein, and have a strength training program is the recipe for real results,” she says.

She Is Her Own Fitspiration

Who is her fitspiration? “My fitness inspiration is myself and keeping in mind how far I have come and the WHY. The reason I do the hard things is for my health and soul,” says Antania. She also reveals that she follows Eric Roberts on social media. “His content is wonderful, educational, and inspiring,” she says.

Give Yourself Grace

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What is her advice for someone just starting their fitness journey? “Give yourself grace, have a plan, and surround yourself with great people and accountability. Walk more, plan your meals, and hire a trainer you trust,” she says.

RELATED: My 20 Secrets to Be the Best Shape of My Life at 50

She Still Has 40 Pounds to Go

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Antania went from 320 pounds to 230, and she still hopes to lose 40 more. “I lost weight all over, and I am shocked by how much my face has changed,” she says.

"The Secret of Your Future Is Hidden in Your Daily Routine."

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Her favorite motivational quote when it comes to fitness comes from Mike Murdock. “The secret of your future is hidden in your daily routine.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.