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Australian fitness star reveals her incredible body transformation – Daily Mail

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Fitness star, 29, debuts her incredible 12 month body transformation – and shares the ‘6-12-25’ fat burning workout behind her toned physique

  • Sydney-based Fitness star Sophie Allen reveals details about her transformation
  • A series of photos show how her body has changed through exercise and diet 
  • She says her body today is the result of consistently sticking to training program 
  • Sophie shares the diet behind her toned abs and her 6-12-25 fat burning workout 

Emilia Mazza For Daily Mail Australia

At just 29 years old, Australian fitness superstar Sophie Allen flaunts a lean physique most can only dream of.

Her transformation has taken 12 months of dedication and although her body has changed drastically, there’s just six kilograms difference between the before and after snaps. 

Recently, Sophie shared a series of side-by-side photos to Instagram revealing her body in September 2017 weighing 60.4kg and in October 2018 weighing 54kg.

‘My biggest physical transformation to date… these are the results of consistently sticking to a training program with progression,’ she said.

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Fitness star Sophie Allen (pictured from left to right) has revealed what a difference a year can make in terms of a physical transformation

Fitness star Sophie Allen (pictured from left to right) has revealed what a difference a year can make in terms of a physical transformation

Here, Sophie reveals the same series of transformation photos, except these are taken from behind

Here, Sophie reveals the same series of transformation photos, except these are taken from behind

Here, Sophie reveals the same series of transformation photos, except these are taken from behind

What is a calorie deficit? 

A caloric deficit is any shortage in the amount of calories consumed relative to the amount of calories required for maintenance of current body weight 

A deficit can be created by reducing input/calories consumed (lower food intake, aka dieting).

The personal trainer explained while the images showed a linear progression, like anyone embarking on a health journey, her results have been up and down.

However, she revealed through trial and error, finding balance helped her achieve success.

‘Following a nutrition plan that had me eating a deficit, sleeping well, managing my stress, including daily movement (daily step goals) and being consistent,’ Sophie said of the actions she took.

The personal trainer has been on a health journey since 2011 following surgery for endometriosis

The personal trainer has been on a health journey since 2011 following surgery for endometriosis

The personal trainer has been on a health journey since 2011 following surgery for endometriosis

Her approach to exercise, one that’s seen the fitness enthusiast carve a set of rock-hard abs, is built a combination of different routines and sees her weight training six days a week.

But one regime she swears by for toned abdomen muscles is the 6-12-25 fat burning workout.

This means she does six reps of an exercise, then 12 reps of another and 25 of another again.

For example, she’ll do six reps of a lunge squat, 12 reps of a leg extension followed by 25 pendulum squats. 

‘Basically, it’s a lactate inducing ‘giant set’ workout, which is designed for the maximum release of growth hormone available,’ she revealed previously

Sophie's approach to exercise, one that's seen the fitness enthusiast carve a set of rock-hard abs is built a combination of different routines

Sophie's approach to exercise, one that's seen the fitness enthusiast carve a set of rock-hard abs is built a combination of different routines

Sophie’s approach to exercise, one that’s seen the fitness enthusiast carve a set of rock-hard abs is built a combination of different routines

Given Sophie expends a significant amount of energy as a personal trainer and fitness coach, it stands to reason nutrition is her top priority.

In addition to keeping a regimented food diary, Sophie is fastidious about eating enough food to stay fuelled and satisfied during the course of a busy day.

‘Yes I eat a lot of food and yes I still have abs and I’m lean. So it’s possible,’ she said.

 In addition to training, the the fitness enthusiast ensures a properly balanced diet keeps her energised throughout the day

 In addition to training, the the fitness enthusiast ensures a properly balanced diet keeps her energised throughout the day

 In addition to training, the the fitness enthusiast ensures a properly balanced diet keeps her energised throughout the day

Sophie Allen’s day on a plate: 

Breakfast: Fried egg whites, peanut butter, macadamia nuts and cinnamon

Post-workout snack: Raspberry and rice milk smoothie with protein powder

Lunch: A Lebanese-style dish with hummus, rice, lamb, chicken and a mixed salad

Afternoon snack: Ground turkey, broccoli, avocado and coconut oil

Dinner: A combination of greens, chicken breast or grilled fish, sweet potato and rice.

A typical day for the Sydney-based trainer might see her start the day with a breakfast made up of fried egg whites, peanut butter, macadamia nuts and cinnamon.

She follows this with supplements in the form of BCAAs (which stands for branched-chain amino acid).

BCAAs are proven to increase muscle growth, decrease soreness after a heavy sweat session and keep you alert during a workout.

For a simple post-workout snack, a raspberry and rice milk smoothie with her regular protein powder does the trick.

By lunch when hunger levels have spiked again, Sophie will typically eat a Lebanese-style dish with hummus, rice, lamb, chicken and a mixed salad.

 'Yes I eat a lot of food and yes I still have abs and I'm lean. So it's possible,' the fitness star said

 'Yes I eat a lot of food and yes I still have abs and I'm lean. So it's possible,' the fitness star said

 ‘Yes I eat a lot of food and yes I still have abs and I’m lean. So it’s possible,’ the fitness star said

An afternoon snack comes in the form of ground turkey, broccoli, avocado and coconut oil.

Dinner is a combination of greens, chicken breast or grilled fish, sweet potato and rice.

‘For my stressed friends or people who find themselves a little wired at night, try and eat your carbs at the end of the day because it will work to downgrade your cortisol levels,’ she said.

Sophie takes a three-pronged approach to her health, one that focuses on exercise, food and adequate sleep

Sophie takes a three-pronged approach to her health, one that focuses on exercise, food and adequate sleep

Sophie takes a three-pronged approach to her health, one that focuses on exercise, food and adequate sleep

As well as finding balance with diet and exercise, Sophie takes a three-pronged approach to health, one that factors in adequate and restorative sleep.

Speaking previously, Sophie outlined the advantages of a regular sleeping pattern, one that sees you go to bed and waking up at the same time every day.

She said not only does a consistent amount of sleep allow you to feel more energised, but it can also assist with keeping hunger and fat hormones in balance.

Sophie explained an inadequate amount of sleep can see the body overproduce the hunger hormone, ghrelin.

Sophie's dedication to health and fitness has resulted in a physique that's the envy of thousands  

Sophie's dedication to health and fitness has resulted in a physique that's the envy of thousands  

Sophie’s dedication to health and fitness has resulted in a physique that’s the envy of thousands  

While on the other hand, she said restful sleep helps ensure leptin, a hormone related to energy expenditure, is produced in sufficient quantities.

This way your brain receives the correct signals your ‘energy thermostat’ is correctly set.

‘If you are only getting a few hours a night, your ghrelin levels can go up and your leptin levels can go down. This means you are going to be feeling hungrier and less satiated by the food you are eating.’ 

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Body Transformation

Kym Johnson-Herjavec flaunts post-baby body 9 months after giving birth to twins – Fox News

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Kym Johnson-Herjavec is showing off her toned body nine months after she gave birth to twins.

The former “Dancing with the Stars” pro posted a side-by-side photo comparing her body now to nine months ago when she was pregnant with her son, Hudson Robert, and daughter, Haven Mae. Johnson-Herjavec welcomed twins with husband Robert Herjavec in April.

“#9monthchallenge,” she captioned the Instagram Story post that was a twist to the recent viral #10YearChallenge.

Johnson-Herjavec, 42, is seen wearing a black bikini with her giant baby bump in her “before” picture. In her “after” image the dancer, also wearing a black bikini, flaunts her toned abs while holding the twins.

Kym Johnson Herjavec

Kym Johnson Herjavec

KATE UPTON PUMPS BREAST MILK IN A ‘VALENTINE’S DAY DINNER PREGAME’ PHOTO: ‘JUST KEEP PUMPIN’

Johnson-Herjavec announced the birth of her son and daughter in a black-and-white photo on Instagram.

“I never thought my heart could feel so full. We’re so in love with our little angels. Born at 7.44am and 7.45am 4/23/18,” the dancer captioned a photo of her husband holding the newborns on April 23.

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Johnson-Herjavec began revealing her post-baby body transformation just months after she and Robert Herjavec welcomed the twins. She posted a photo on Instagram in August of her in a black bikini holding the twins, just three months after their birth.

Johnson-Herjavec previously talked about her plans to getting back in shape after her pregnancy.

“My whole thought on this pregnancy is I’m letting my body do what it needs to do,” she told People magazine prior to giving birth. “After I have the babies, I’ll take my time getting back. I haven’t gained too much weight on my arms or my legs. It does seem to be my belly.”

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Kym Herjavec Flaunts Incredible Post-Baby Body Transformation 9 Months After Welcoming Twins – Entertainment Tonight

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Kym Herjavec Flaunts Incredible Post-Baby Body Transformation 9 Months After Welcoming Twins | Entertainment Tonight

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How One Man Achieved 40-Pound Weight Loss Transformation After 50 – menshealth.com

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Things had gotten away from Paul Rosol. He was still active, playing pickleball with his wife making it to the gym, but it wasn’t doing enough to offset the diet and sedentary lifestyle for the 60 year old from Eden Prairie, Minnesota. Then the Type II Diabetes came. Now, with his first grandkid just arrived and encouragement from his physician son, Paul needed to get things back in check. Beyond ‘in-check’, even. He wanted to flourish. He’d lost his own father to a heart attack when he was seventeen. His dad was 56. He was all too aware of not wanting to miss out. “As I grew older, I became more nervous, but I never did anything to ensure my longevity,” he says. “I’ve never been able to control my eating—when I play cards, my hand’s always in the snack bowl. I’m a personal chef on the side and do catering with my wife, so food is everywhere.”

Nick Onken

So the auditor for a local clothing company set to work with renewed discipline and rigor to get his health back in order, and with an assist from his trainer and nutritionist at Life Time.

Adapting a fitness and nutrition regimen to a serious health issue like Type II diabetes requires some finessing and fine tuning, and an extra level of care. He’d cut his regular calorie intake from over 2,2000 a day down to 1,339 when he started the program in November.

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“I hit a plateau in December,” Rosol says. “I kept losing and gaining the same two pounds.” So he met with his trainer, who suggested increasing his carbohydrates on cardio days. That diet change, coupled with a slightly more challenging fitness routine, helped him break through. Rosol says he’s lost almost 40 pounds. The tape doesn’t lie either. He’s down 5 ¾ inches around his midsection and 4 ½ inches around his hips.

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Nick Onken

His greatest challenge, Rosol says, is adapting what he and his wife cook together. They’ve had to overhaul many of their carbohydrate-heavy favorites to his more protein-centric plan. “We love pancakes,” he says. “Now we make a Greek yogurt pancake with very little flour.” Dinner is chicken, fish, or pork, with roasted broccoli, cauliflower, Brussels sprouts, or cabbage. It’s somewhat rigid, he admits, but it’s working.

“Paul started out at 40 percent body fat, but dropped to 33.7 percent body fat by the end of the challenge,” says his Life Time trainer Kirk McFarland. “He trains with me Monday through Friday around 5 or 5:30 in the morning, when most people are still in bed sleeping.”

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Nick Onken

What motivates him to step inside the gym at 5:00 a.m. every morning? “I’m so mad at myself for getting the way that I did over the years. I don’t want to do that to myself again.”

“I bought a dress shirt four years ago that I liked, but I could never button the bottom two buttons because the shirt was too tight,” says Rosol. “I’m wearing that shirt right now.”


Drop those Later in Life Pounds

If you’re a motivated big guy, like Rosol, Kirk McFarland, C.P.T.-N.A.S.M., N.S.C.A., C.N., of Life Time Eden Prairie recommends these strategies to get your weight loss going again:

Start with Safe Exercises

After 25 years on the couch, Rosol couldn’t just jump into hard-core workouts. So McFarland started him with basic moves that are unlikely to lead to injuries, like plank, bird-dog, and rotator-cuff exercises to strengthen his spine and shoulder joints. For metabolic conditioning, he did medicine-ball slams and rowing. These moves build strength without overloading your muscles.

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Nick Onken

Throw in Some Changeups

Rosol worked out six days a week, alternating a day of fast-paced weight training and body-weight work with a day of interval-style cardio on a treadmill, stationary bike, elliptical, and rower. This approach stimulates muscle growth one day and ramps up your heart rate the next.

Keep Walking

Rosol wanted to do more training—but he didn’t want an injury. The solution: A few evenings a week, he hit the gym again, solely to walk on a treadmill “to get some additional calorie expenditure,” says McFarland. It’s an easy, safe way to slide more activity into your life without risk.

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Eat for Weight Loss, and Your Life

Losing weight and managing a medical diet can be a challenge, but it’s possible with some of these tips from Kirk McFarland of Life Time Eden Prairie.

Get Tested for Diabetes

Weight loss for diabetics is different than for non diabetics. If you’re diabetic, you have to pay particular attention to carbohydrates, especially empty carbs devoid of fiber and stuffed with sugar. That means replacing foods like white bread, white pasta, soda, and candy bars with non-starchy vegetables and fruit. Consult your physician, as lower-carb nutrition plans may alter the need for medication.

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Nick Onken

Eat More Cabbage

The cruciferous vegetable offers a ton of fiber, nutrients, and disease-fighting antioxidants for minimal calories. For a simple slaw, thinly slice and combine with a splash of red-wine vinegar and a little salt and pepper. Or chop and toss into a chicken stir fry.

Fear Not the Pig

A lot of people skip pork and opt for chicken because they think pork fat is bad. Well, when you’re on a low-carbohydrate diet, you need to makeup for the lost calories (and not be hungry all the time) with fat.


THE BEFORE

Weight: 270

Body Fat: 40%

THE AFTER

Weight: 228

His markers for diabetes—A1C, glucose fasting—are all down to the extent that his doctor believes he’ll be able to ease off his medication. He uses his asthma inhalers less.

The editors of Men’s Health are your personal conduit to the top experts in the world on all things important to men: health, fitness, style, sex, and more.

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