Alyssa Mercado din New York a fost diagnosticata cu o bacterie la intestinele subtiri ce o priva pe tanara de nutrientii din mancare, fapt ce a condus la o scadere rapida in greutate. Alyssa, care a fost mereu slaba a inceput sa se simta din ce in ce mai epuizata in luna septembrie a anului 2015, iar de atunci nu a mai avut putere nici sa iasa din casa si a inceput sa slabeasca rapid.


July 16, 2016- July 22, 2017. Fuller booty, fuller legs, fuller tummy🍗🍳🍴 Not the craziest transformation out there but definitely a huge accomplishment for me considering how hard it is for me to put on size and build my own curves. What I believe has made all the difference between the left and right photo is my training. My workouts have become more intense within the last year and get this... I haven't even been training as often. A year ago I use to train 6-7 days a week for about 2 hours each day and sometimes would even go to the gym twice in one day. Although I'd spend such a long amount of time at the gym I don't believe I was giving my workouts my all. I was guilty of ego lifting and neglecting proper form. I was also not giving my body adequate time to rest and didn't have a strong sense of muscle to mind connection. After feeling fatigued, dealing with injuries, not seeing much progress, and continuing to do research, I changed things up a bit and it was definitely for the best. I now train 5 days a week for about one hour (depending on what muscle group I train). My exercises are more controlled and executed much more efficiently. Form now comes first before anything else🙌🏻 I give my body enough time to recover before training the same muscle again and I eat and hydrate properly. It's so important to LISTEN TO YOUR BODY. For those girls out there training legs everyday and not seeing results (I'm guilty of once being that girl) don't be afraid to rest and allow those muscles to recover and grow. What do I recommend? Two leg days a week with at least 3 days rest (you can work upper body muscles on these three days) in between. Work on your form before trying to increase the weight. Muscle to mind connection always🙇🏽 Warm up properly. Stretch. Eat. Hydrate. And don't be afraid to sit home with your feet up on the couch and rest every once in awhile! Less is more ladies less is more🙆🏽

A post shared by Alyssa Mercado (@alyssamercadofit) on Jul 24, 2017 at 6:14pm PDT



Imediat dupa ce a fost diagnoticata, Alyssa a inceput o dieta bazata pe alimente care nu contin gluten si a incercat sa controleze situatia. Tanara a urmat si un tratament din partea medicilor, iar aceste lucruri au ajutat-o sa isi recapete viata de dinainte si sa ajunga la o greutate decenta: 48 kilograme.


Back transformation👼🏽 June 2015-July 2017. The picture on the left was taken before I got sick so it shows my natural physique before serious lifting & dieting. I had always been naturally thin & putting on size was a struggle. My exercise routine consisted of mostly leg days with only the machines I was familiar with. I was always sure to stay away from the part of the gym where the "big scary musclely guys" would train. I neglected most of my upper body because I truthfully had no clue what I was doing and was way too shy to try. Gymtimidation is something I dealt with and kept me from training to my full potential. My diet was also all over the place and my calories were low. I didn't realize what an important part diet played in putting on size and so getting in enough meals wasn't a main concern for me at the time. In the picture on the right I consistently train 5 days a week. I have one leg day that's quad focused, one leg day that's glute & hamstring focused, one arm day, one shoulder day & chest day, and lastly one back day (my split is all personal preference). I do my best to eat 6-8 moderately sized meals a day & at the moment I am eating intuitively and not tracking macros. Although I do think tracking macros is a great tool to use, I'm working on finding balance this summer & learning to eat clean without stressing about how many macros are in my meal. At this point in time I can more or less estimate how much protein & calories I'm getting in and am still staying right on top of my goals. I've overcome my social anxiety when training which has allowed me to grow in more ways than one. My piece of advice to anyone struggling with gymtimidation: this should be a journey that you start because you LOVE your body NOT because you hate it. This is a journey that you should start for YOU and only you. Not to look like any of those edited pictures of VS and fitness models you see on social media but to create a better and healthier YOU. If you keep those things in mind and focus on you and only you, you'll realize that the people around you don't matter. This is YOUR life & it's time you take control of the reigns. & remember everyone starts somewhere😊

A post shared by Alyssa Mercado (@alyssamercadofit) on Jul 30, 2017 at 7:23pm PDT



Acum Alyssa si-a inceput si antrenamentele la sala unde merge de sase ori pe saptamana si se straduieste sa manance de sase sau opt ori pe zi. Acum va participa la o competitie de fitness si vrea sa ii inspire si pe altii sa isi urmeze visul.