Strip body fat

[Disabrie22]

I’ve been working hard with a personal trainer and have massively improved my muscle tone. I’m exercising 30 mins HIIT with weights everyday and have a light exercise style job. I’m a size 10 so good BMI to start with.
However...... for once in my whole life I would like to have a properly stripped down toned frame. Every year we go on holiday - and every year I feel frumpy at the pool.
Just for one holiday I would like to feel super body confident.
If you managed to really strip down how did you do it? Should I add more exercise?

It won't happen at the gym, you already exercise everyday, by adding more, you might actually gain weight. It will happen in your kitchen, your pantry and will depend on what you buy and put in your mouth.

You need to eat less and eat better.
Clean your pantry and bin all the crisps, biscuit, chocolate, go for real food, big salads made of sliced cucumber, tomatoes, onions, parsley, olive oil. Have chicken or turkey breast without sauce cooked in a pan or covered in herbs and pepper and baked in oven, white fish, boiled eggs, soups, ....
Avoid snacking totally. If you must, stay away from chocolate bars, even diet or diet sodas. Have some frozen berries (blueberries, raspberries) or an unripe green pear.
make salad with fennel, or celery, go dark green with spinach, broccoli
BE careful about the drinks. Avoid anything with sweetener, smoothies, juices, .... drink water or hibiscus if you fancy a fruity taste.

Brilliant advice thank you - have you managed to do this

For me it is the way I eat, with the difference that since last year I became whole food plant based (vegan diet), so where you would have chicken , I have chickpeas , and instead of egg, I have tofu.

I am toned , slim and for me , it is a way of life, not a quick fix diet .
By the way, try a big salad made of a can of drained chickpeas, sliced tomatoes, crystal salt, chopped parsley, onion and olive oil. Delicious and filling.

Be mindful of what you eat after the gym, don't estimate the calories you burnt and then eat them.

Also, consider doing boxing (ideally a proper boxing class more than fitness boxing), this gave a great six-pack.
Another thing that really ripped me was doing my open sea lifeguard certification. Nothing like dragging somebody double your size for an hour to burn calories and possibly getting home at 10.30 pm so exhausted I skipped dinner and collapsed in bed.

Thanks so much - my personal trainer does do some boxing with me but I’ll look into more

Abs are made in the kitchen as the saying goes! To lose body fat you need to focus on your diet alongside your exercise (great advice above on that).

I have the type of figure you are talking about to a certain extent - I'm lean, quite toned and have quite low body fat (not bragging, just a fact, I do have loose skin on my stomach from two babies as well!). I'm a runner though and it kind of goes with the territory. If you added a longish run at quite a low 'fat burning' heart rate (around 140 bpm for me) then that wouldn't hurt. My waist and stomach are more toned from running than any ab targeted exercise I've ever tried before.

Thank you so much ladies - could you give me examples of a typical weeks food?

Breakfast
alternate:

• rolled oats with flaxseed and berries/papaya/figues
• egg white omelette with a handful of fresh spines
• red fruit such as watermelon, berries, cherries, ...
• a protein shake ( i use one 100% pea protein)

Lunch or dinner, one will have meat/fish/beans the other just veggies - cooked, raw or soup

• a whole cos lettuce with parsley and salt, olive oil, pepper and vinegar
• cucumber and tomatoes salad with spring onion and tuna in water
• chicken breast coated in herbs and pepper and baked in the oven (take a mixed herbs jar, cover a plate with them. Add crystal salt and generous pepper. Take your chicken breast and press firmly on both sides then bake in the oven on baking paper. Turn midway. )
• boiled cod - I used to eat mine cold with a ton of lemon juice salt and pepper with a green said
• a whole rocket bag with sliced anchovies
• finely cut fennel, dress with a squeezed orange and add some shaved parmesan, oil, salt, ...
• a cauliflower, either finely cut raw as a salad or steamed
• a small steak - fat cut out
• lentils sautéed with diced tomatoes, zucchini and onion
• gratted carrots with parsley
• a sole cooked in the pan with a piece of butter the size of your thumb nail
• boiled artichoke with vinaigrette (mustard, salt, olive oil, lemon juice, parsley)
• asparagus cooked in 1 cm of water in a pan
• broccolini cooked in 1 cm of water and last 2 min, add soy and oyster sauce
• boiled eggs (ditch the yolk)
• grilled sword fish with a lettuce
• shredded cabbage with or without anchovies
• boiled green beans - keep a kilo of them in the fridge, and if you feel like snacking, eat them with mustard

soups

• pumpkin and carrot
• minestrone without the beans / pasta/ potato, just diced leek, onion, carrots, zucchini, a can of tomatoes
• vegetable broth

Snack
Frozen berries.

Don't eat in the street, the car, in front of tv. Drink your tea/coffee unsweetened, have a cup or two of green tea.

Zero processed food. It is mainly veggies and a piece of meat/fish/ eggs/ bean. Your great-grandma could have eaten the same thing when she was a child. Nothing highly engineered, additives. No processed meat, sausages, bacon, ham. You want a burger, make it yourself with minced meat, possibly grass-fed.

Cereals and fruit only in the morning, be mindful of the oil quantity. If you dress your salad 10 minutes before eating it, juice will naturally occur.
This way of eating is good for your gut and waistline. No quantity restriction when it comes to veggies, so you are never hungry.

So, ready for your shopping list?

I really am! This is fantastic!!! Thank so much - I can see some simple changes I need to make which will bring what I’m eating up to speed straight away - thank you! Xxx

Well, good luck then!

Thanks King Irving - all these tips have been great - will let you know how I get on xxx

When do you go on holiday? To get really lean it has to be done slowly ever heard the saying summer bodies are made in the winter?

It’s a slow process cutting body fat but it’s not impossible in 8/12 week you could be almost there

Please update everyone!

Great advice all round,, im on a similar health drive.. Im 6ft at 77.7Kg BMI 23.2 according to the NHS checker.

I dont have a weight problem since i usually hover in the range 77.5>80 but i decided to tone up a little, maybe even get the elusive six pack or a hint of one.

I did drop some weight maybe from 78.2 or thereabouts but now ive hit a brick wall. I think all im doing is converting some of my admittedly meagre fat into muscle.

Agreed its all i the intake. You need to eat surprisingly little to hit and exceed your RDA calorie intake.

In the end its a simple equation. Creating a calorie deficit =weight loss.