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

The 2 Week Diet

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.

Scroll down for video 

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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The 2 Week Diet

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