Body Transformation: Kylie Burnside Took A Blow Torch To Body Fat!

When half marathons and steady-state cardio failed to deliver results, Kylie turned to weightlifting and competitions. See how her fitness transition torched unwanted body fat!

Why I decided to transform

I was average-sized growing up despite eating lots of junk food because I played sports. After moving to a new school during my junior year of high school, I put on weight trying to keep up with my new group of guy friends and their 10 p.m. greasy diner habits.

My New Year's resolution in 2005 was to lose weight by visiting the gym for hour-long cardio sessions in addition to my sports practices. I counted calories and it quickly spun into an unhealthy addiction. By the end of my senior year, I was sad and depressed despite being the thinnest I had ever been.

When I reached college, I loosened up but still did daily cardio and was conscious about what I ate and drank. I was the queen of processed diet foods. Sugar-free oatmeal, Lean Cuisines, and light yogurts were my staple food choices. I kept my weight consistent throughout college but never had the lean body I wanted.

After graduating in 2010, I moved from New York to live in Southern California and became a working woman with a desk job who partied too much and went on mid-week dinner dates to meet people in a new city. The calories added up until I hardly recognized myself in the mirror. Through it all, I consciously worked out and tried to eat healthy, but looking back, I did it all wrong.

After meeting my boyfriend, my perception of working out and eating healthy changed. Erik was always on Jyoto.info and encouraged me to lift rather than do cardio. He prepped his meals for the week while I visited the snack bar at work. Over time, his words started to sink in. I started searching Jyoto.info and printed weightlifting plans to bring to the gym.

Before /// 138 lbs
After /// 116 lbs
AGE 24 / HEIGHT 5'6" / BODY FAT 23%
AGE 25 / HEIGHT 5'6" / BODY FAT 15%
Post To Fitboard

One of my bucket list goals was to run a half marathon, which I completed in June 2012. Despite training for months, my weight crept up to its highest level because I didn't understand what I was doing.

In October 2012, my perception of fitness and health changed when I read The Eat Clean Diet by Tosca Reno. I purchased the book years prior but didn't read it until a coworker told me to. I started eating clean and felt amazing after one week. My stomach aches stopped and I had more energy. Though I lost a few pounds, I didn't completely switch to clean eating throughout the holidays. By January 2013, I made another New Year's resolution and wanted it to be permanent.

I threw out processed diet food and started eating whole foods. I started going to the gym in the morning before work. It was a huge change that had an enormous impact because I never had excuses. One of the biggest influences was discovering the supportive fitness community on Instagram. I spent hours looking up fitness people and kept coming across bikini competitors. Within a few weeks, I thought more seriously about my fitness future.

I turned 25 years old in March and felt like I was going through the motions of life. I felt better and started to lift more seriously but couldn't get the idea of bikini competitions out of my mind. For my birthday, I asked for a ticket to the upcoming NPC show. At the show, I felt completely out of place but approached Team Edge, a national bikini team that I discovered through Instagram. I told them I was interested in joining the team and wanted to be ready for a show in October.

Team Edge told me to email photos and I suddenly felt confused and unsure about it. I'm a pretty reserved person by nature and didn't know if the industry was for me. After sleeping on it, I woke the next day motivated and ready for the challenge.

I sent Team Edge coaches Joe Discullo and Ingrid Romero my before photos and they said I could be ready for a show in August if I pushed myself. That seemed crazy, but their confidence made me believe it was possible.

How I accomplished my goals

"With clean eating, weight dropped off and I reshaped my body with muscle."

I ordered an online fitness plan from Ashley Horner to got started on a lifting schedule before I officially joined Team Edge. I woke up even earlier to ensure I got to the gym as soon as it opened to finish my workout. It was intense and the hardest I ever worked out. With clean eating, weight dropped off and I reshaped my body with muscle.

I became more consistent and took progress photos, which had a huge impact on my results. Rather than rely on the scale, I stepped off and started taking photos instead. In May, I looked back at comparison photos from February and was shocked at my results. I never felt better or more motivated to keep going. The photos proved that I could be ready by my August show.

Changes didn't come easy. One of the hardest weeks during contest prep was when my parents came to San Diego from New York. I wanted to enjoy the good times with them and was tempted to indulge while showing them my favorite places in the area. With my show only five weeks away, I took special precautions while they were here and packed chicken in my purse to add to salads when we went out to dinner.

When I think of summer, I envision barbecues, concerts, parties, and fun vacations, but I watched those activities from the sidelines this summer. I stayed strong and harvested inspiration from supportive like my boyfriend, coworkers, and Team Edge. I used Instagram and Jyoto.info's Strong To The COR Challenge to stay accountable and connect with others who lead a healthy lifestyle. Most importantly, I visualized my goals.

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Supplements that helped me through the journey

Post-workout and Before Bed

Diet plan that guided my transformation

Meal 1: Pre-workout
  • chicken Chicken

    4 oz

  • sweet potato Sweet Potato

    3-4 oz

Meal 2: Post-workout
Meal 3
  • tilapia Tilapia

    4 oz

  • Vegetables Vegetables

    3-4 oz

Meal 4
  • eggs Egg Whites

    5

  • Unsalted Almond Butter Unsalted Almond Butter

    1 tbsp

Meal 5
  • Vegetables Vegetables

    3 cups

  • tuna Tuna

    4 oz

Meal 6
Spinach Pancakes
  • spinach Spinach

    1 serving

  • eggs Egg Whites

    4

  • oats Oats

    1/2 cup

  • Almond Milk Almond Milk

    1 serving

  • Natural Crunchy Peanut Butter Natural Crunchy Peanut Butter

    1 tbsp

Training regimen that kept me on track

I lift for 45-60 minutes and do 20 minutes of cardio per day. I don't enjoy cardio, so I do supersets, circuits, and limit my rest between sets. I also incorporate plyos between lifts a few days per week.

Saturday: Cardio/Abs
  • Spin Class Spin Class Spin Class
    60 min
  • Exercise Ball Crunch Exercise Ball Crunch Exercise Ball Crunch
    4 sets of 25 reps
  • Reverse Crunch Reverse Crunch Reverse Crunch
    4 sets of 25 reps
  • Plank Plank Plank
    4 sets of 30 sec
Sunday: Legs/Shoulders
Superset
    • Barbell Squat Barbell Squat Barbell Squat
      3 sets of 20 reps
    • Barbell Shoulder Press Barbell Shoulder Press Barbell Shoulder Press
      3 sets of 15 reps
 
    • Rope Jumping Rope Jumping Rope Jumping
      45 sec
Superset
    • Dumbbell Lunges Dumbbell Lunges Dumbbell Walking Lunges
      4 sets of 25 reps
    • Standing Front Barbell Raise Over Head Standing Front Barbell Raise Over Head Front Barbell Raise
      3 sets of 15 reps
 
    • Rope Jumping Rope Jumping Rope Jumping
      45 sec
Superset
    • Lying Leg Curls Lying Leg Curls Lying Leg Curls
      4 sets of 20 reps
    • One-Arm Side Laterals One-Arm Side Laterals One-Arm Side Laterals
      3 sets of 15 reps (each arm)
 
    • Rope Jumping Rope Jumping Rope Jumping
      45 sec
Superset
    • Leg Press Leg Press Leg Press
      3 sets of 20 reps
    • Arnold Dumbbell Press Arnold Dumbbell Press Arnold Dumbbell Press
      3 sets of 15 reps
 
    • Rope Jumping Rope Jumping Rope Jumping
      45 sec
Superset
  • Leg Extensions Leg Extensions Leg Extensions
    3 sets of 20 reps
  • Reverse Flyes Reverse Flyes Reverse Flyes
    3 sets of 15 reps
Monday: Chest/Back
Superset
    • Dumbbell Bench Press Dumbbell Bench Press Dumbbell Bench Press
      3 sets of 15 reps
    • Seated Cable Rows Seated Cable Rows Seated Cable Rows
      3 sets of 15 reps w/ 30 sec Jump Rope

With:

    • Rope Jumping Rope Jumping Rope Jumping
      30 sec
Superset
    • Barbell Incline Bench Press - Medium Grip Barbell Incline Bench Press - Medium Grip Barbell Incline Bench Press
      3 sets of 15 reps
    • Pullups Pullups Pullups
      3 sets of 15 reps
Superset
    • Dumbbell Flyes Dumbbell Flyes Dumbbell Flyes
      3 sets of 15 reps
    • Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row
      3 sets of 15 reps

With:

    • Split Jump Split Jump Split Jump
      30 sec
Superset
    • Pushups Pushups Pushups On Bosu Ball
      3 sets of 15 reps
    • Bench Dips Bench Dips Bench Dips
      3 sets of 15 reps
Superset
    • Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown
      3 sets of 12 reps
    • Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover
      3 sets of 12 reps

With:

  • Freehand Jump Squat Freehand Jump Squat Freehand Jump Squat
    30 sec
Tuesday: Arms/Abs
Superset
    • Barbell Curl Barbell Curl Barbell Curl
      4 sets of 12 reps
    • Dips - Triceps Version Dips - Triceps Version Dips - Triceps Version (Assisted)
      4 sets of 12 reps
Superset
    • Cable Hammer Curls - Rope Attachment Cable Hammer Curls - Rope Attachment Cable Hammer Curls - Rope Attachment
      4 sets of 12 reps
    • Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment
      4 sets of 12 reps
 
    • Exercise Ball Crunch Exercise Ball Crunch Exercise Ball Crunch
      4 sets of 25 reps
Superset
    • Dumbbell Bicep Curl Dumbbell Bicep Curl Dumbbell Bicep Curl
      4 sets of 12 reps
    • Lying Triceps Press Lying Triceps Press Lying Triceps Press
      4 sets of 12 reps
 
    • Knee/Hip Raise On Parallel Bars Knee/Hip Raise On Parallel Bars Knee/Hip Raise On Parallel Bars
      4 sets of 25 reps
Superset
    • Incline Dumbbell Curl Incline Dumbbell Curl Incline Dumbbell Curl
      3 sets of 15 reps
    • Standing Dumbbell Triceps Extension Standing Dumbbell Triceps Extension Standing Dumbbell Triceps Extension
      3 sets of 15 reps
Superset
    • Preacher Curl Preacher Curl Preacher Curl
      3 sets of 15 reps
    • Tricep Dumbbell Kickback Tricep Dumbbell Kickback Tricep Dumbbell Kickback
      3 sets of 15 reps
 
  • Decline Crunch Decline Crunch Decline Crunch
    4 sets of 25 reps
Wednesday: Legs
  • Wide Stance Barbell Squat Wide Stance Barbell Squat Wide Stance Kettlebell Squat (Shown w/ barbell)
    4 sets of 15 reps
  • Barbell Step Ups Barbell Step Ups Barbell Step Ups (Using box)
    4 sets of 15 reps (each leg)
  • Barbell Hip Thrust Barbell Hip Thrust Barbell Hip Thrust
    3 sets of 20 reps
  • Thigh Adductor Thigh Adductor Thigh Adductor
    4 sets of 20 reps
  • Crossover Reverse Lunge Crossover Reverse Lunge Weighted Curtsy Lunges (On box)
    4 sets of 12 reps (each leg)
  • Dumbbell Lunges Dumbbell Lunges Dumbbell Lunges
    4 sets of 25 reps
  • Front Leg Raises Front Leg Raises Front Leg Raises
    4 sets of 25 reps
  • Barbell Hip Thrust Barbell Hip Thrust Barbell Hip Thrust
    3 sets of 20 reps
  • Seated Calf Raise Seated Calf Raise Seated Calf Raise
    3 sets of 20 reps
  • Hyperextensions (Back Extensions) Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)
    3 sets of 20 reps
Thursday: Full Body/Plyometrics
Superset
    • Standing Dumbbell Press Standing Dumbbell Press Standing Dumbbell Press
      3 sets of 12 reps
    • Dumbbell Bicep Curl Dumbbell Bicep Curl Dumbbell Bicep Curl
      3 sets of 12 reps
 
    • Frog Hops Frog Hops Frog Hops
      2 sets of 30 sec
Superset
    • One-Arm Overhead Kettlebell Squats One-Arm Overhead Kettlebell Squats Kettlebell Squats
      3 sets of 10 reps
    • Flat Bench Cable Flyes Flat Bench Cable Flyes Flat Bench Cable Flyes
      3 sets of 10 reps
 
    • Freehand Jump Squat Freehand Jump Squat Freehand Jump Squat (180-degree)
      2 sets of 30 sec
Superset
    • Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown
      3 sets of 10 reps
    • Pullups Pullups Pullups (Assisted)
      3 sets of 10 reps
 
    • Skaters Ice Skaters
      2 sets of 30 sec
Superset
    • Reverse Machine Flyes Reverse Machine Flyes Reverse Machine Flyes
      3 sets of 12 reps
    • Butterfly Butterfly Butterfly
      3 sets of 12 reps
 
    • Step-up with Knee Raise Step-up with Knee Raise High Knees
      2 sets of 30 sec
Superset
  • One-Legged Cable Kickback One-Legged Cable Kickback One-Legged Cable Kickback
    3 sets of 15 reps (each leg)
  • Push-Ups With Feet Elevated Push-Ups With Feet Elevated Push-Ups With Feet Elevated
    3 sets of 12 reps
Friday: Rest

What aspect challenged me the most

"Set your goals high, write them down, and tell someone about them!"

The diet was the hardest because of the social aspect. My boyfriend and I went through a real lifestyle change as we no longer went out to dinner, ate frozen yogurt, or drank alcohol.

At first, I was nervous about what people would think when I drank water at happy hour or repeatedly declined birthday treats at the office, but once I started seeing results and felt great, it was easy to stick to my plan.

My future fitness plans

I'm focusing on gaining muscle mass and plan to compete in my second show in March 2014 at the San Diego Championships, which happens to be the first show I watched. I want to keep competing and bettering myself to become a pro. I plan to take my NASM personal training certification exam and can't wait to start training people.

I'm working to grow my fitness blog and website. I love learning and writing about fitness, health, and nutrition, and hope to inspire women who struggle with body image.

A big goal I have is to appear in a fitness magazine like Oxygen or Women's Health and become a health writer on a site like Jyoto.info.

Suggestions for aspiring transformers

Set your goals high, write them down, and tell someone about them! You'd be amazed at what can be accomplished when a person does this. When I set a big goal that seemed far-fetched, I took myself seriously and made it happen.

Writing down goals is important and it's fun to look back after you accomplish them. After you tell someone, you'll work much harder to make it happen.

How Jyoto.info helped me reach my goals

Jyoto.info provided the avenues I needed to learn about dieting, exercise, and supplementation. The articles were vital to my success. I wouldn't be where I am today without Jyoto.info.

Kylie's Top 5 Gym Tracks

  1. "Roar" by Katy Perry
  2. "Empire State Of Mind" by Jay-Z
  3. "Call On Me" by Eric Prydz
  4. "Applause" by Lady Gaga
  5. "So Good" by B.o.B.
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