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This post is dedicated to my beautiful client Kristen’s progress over two years – WOW! ⁠
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Kristen has competed once in 2022, so she’s undergone a few fat loss phases and muscle building phases. She trains 4-5 days per week and does cardio only when focusing on fat loss. ⁠

Fat loss phases involve a calorie deficit (less calories than you need to maintain weight), and muscle building phases involve eating maintenance calories, or slightly higher, tham you would need in order to gain weight.

Food conditions are essential for body transformation, as it is the food that primarily drives the muscle growth you achieve in training, and your fat loss efforts.
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She is also around the same weight as she was when she started, so I think this serves as an amazing example of the changes your body makes when you track your food (not starve yourself or do crazy high intensity workouts), and lift weights with the intention of getting strong. ⁠
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She has built SO much muscle, and lost so much fat, without having to do anything crazy at all. ⁠

▫ Date – April 2021 – May 2023⁠
▫ Weight – 57.5 – 55.8⁠
▫ Waist – 73.5cm – 68cm⁠
▫ Belly – 77.5 – 70cm⁠
▫ Hip/Glute – 96.5 – 98cm⁠
▫ Thigh – 56 – 52cm⁠

Calorie control and resistance training with good technique will always support you in making the best physical changes in the long term. And in case you’re wondering if she ‘has it easy’, Kristen has cystic fibrosis and type 1 diabetes – she does not let this define her! ⁠
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She inspires me every day with her discipline, positive attitude and perseverance. ⁠

If you want to learn how to train for best results as a Woman, and/or maximise your calories and learn flexible dieting, my online Courses teach just that! They’re self-coaching courses with all the wisdom I apply to my clients throughout their time with me.