Amazing glute gains and fat-loss around the tummy & hips ? This is a great example of the “butt lift” – all those Hip Thrusts definitely paid off ? Here’s how we did it ⬇️
1️⃣ A CALORIE DEFICIT ? // consuming fewer calories than our body requires for activity forces the body into utilising internal fuel resources – typically body fat and muscle. This is the single most important factor for fat loss. No calorie deficit, no fat loss!
OUR STRATEGY // calorie tracking on MyFitnessPal (MFP) phone app & Mindful Eating
We began by tracking food & drink intake on MFP. This was a great tool for increasing calorie awareness – as, historically, calorie intake was undoubtedly being underestimated. By providing us with a clear daily calorie-intake target, MFP provided much-needed accountability & guidance. After a few weeks of knowledge-boosting around calorie-content and removing stress around food choices, we transitioned from Calorie Tracking to Mindful Eating – i.e. managing our calorie intake intuitively (no number crunching!). Whilst practising Mindful Eating, we developed new eating habits that will serve this GymHippie well into the future. For example: meal prepping, portion control and meal composition.
2️⃣ STRENGTH TRAINING ??♀️ // to reshape the body AND to encourage the burning of body fat over muscle whilst in a calorie deficit
OUR STRATEGY // x3-4 weekly strength-training sessions @ Buzz Gym
Each session is full-body, lasts 55 mins, and built around BIG movements like squats, deadlifts, lunges, hip thrusts, pushes & pulls – those that recruit LOTS of muscle. Weight & reps are tracked & we aim to improve each time – causing our body to become stronger and change shape.
3️⃣ SUFFICIENT PROTEIN INTAKE ? // to further encourage the burning of body fat over muscle; to aid repair and recovery post training; AND to help manage hunger levels
OUR STRATEGY // protein-intake tracking on MFP phone app
Similarly to calorie-tracking, MFP was a great tool for increasing awareness of the protein content in food. We quickly realised that protein intake was previously being overestimated and, hence, we were able to make changes. By the time we transitioned to Mindful Eating, we had established our go-to protein sources.
4️⃣ CARDIO ?(optional!) // to burn calories towards our calorie deficit
OUR STRATEGY // find something you enjoy!
In this case, we found a weekly Zumba and dance class worked nicely ? Both for additional calories burned, but also a feel-good factor.
5️⃣ SUFFICIENT SLEEP ? // to allow time for recovery, repair and growth; to ensure sufficient energy for training sessions & keep our food choices goal-friendly… and to keep us sane! ?
OUR STRATEGY // aim for between 7-9 hours
8 hours achieved – pretty much every night. This was a priority.
6️⃣ PATIENCE ⏱️ // results do not happen overnight – trust the process!
“In general the last 3 months with Luke was a great improvement in my mind and body, I became stronger and I look better in my clothes! Most of my friends keep asking me about my secret! And my only secret is that I train with Luke!“
Stay awesome & keep going! ?