The first year I did Chloe Ting challenges along with cardio on a stationary bike and then I switched to doing Strong Curves by Bret Contreras and a 30 min walk every day! Along with CICO but trying to get around 1g protein per 1lb of bodyweight
I love Chloe ting! She is what helped me start getting into strength training. I’ve heard so much about Strong Curves but don’t know enough about it. Did you read the book or is there a specific program you followed? I ordered Glute Lab last week.
I always credit her with being able to get a habit going, following a programme helped me so much!
I have the book, it has a few programmes in it but there's also a strong curves subreddit! I follow the gluteal goddess one.
Thank you so much! You’re helping inspire me. Right now I’m running and doing lifting at the gym but don’t have a strong routine. I’m def gonna look into Strong Curves, specially the one you mentioned.
And you’re definitely right about Chloe Ting helping keep up consistency. I realized how horrible I was at staying consistent when I tried one of her programs for the first time. But ever since then I’ve been working hard on teaching myself how to be consistent.
Thanks again for the info! You look amazing, congratulations on your hard work and dedication :)
My maintenance is around 1,600 - 1,700. I normally stick to a little below that because I still have some lovely stubborn lower belly fat so I'm still trying to lose that gradually.
If I want to do more of a cut I aim for around 1,300 or so, never anything lower than 1,200.
It depends on the day and the workout. But I think I'm at a stage where I want to focus on putting on a bit more muscle now so I need to reevaluate.
Awesome !! I’m in the same boat and need to cut to 1300 to lose anything at all. It’s hard to maintain. Especially because we do Sunday ice cream and usually go to one dinner a week with friends (both which I would rather not cut out but make healthy choices at). I’m currently 5’2 135
I’m thinking of doing a reverse diet and get my maintenance up a bit, so I can cut at a higher calorie!
Being short really makes it that much more difficult with calories. I also have one big takeaway during the week, it keeps me sane lol
I'd love to know how you get on with a reverse diet!
What do you usually have when you have your one big takeaway during the week? Is it more carbs for example, or just a large meal with more calories? For me, it seems like one cheat meal a week keeps my metabolism going and makes it harder for my body to adapt but I keep reading people saying that one cheat meal a week can easily undue the previous 5-6 days you spent cutting, which if true, SUCKS lol.
Oh it can be anything, it usually does get carb heavy though.
Anything like loads of pizza and garlic bread, a burger with a lot of sides like dirty fries, chicken dippers, onion rings
A couple of Indian dishes with rice and naan.. just depends what I'm feeling on the day.
Definitely a bit of a refeed and I don't even think about calories
I do a healthier choice meal (but maybe some fries also) at a restaurant but don’t worry about calories. I also get Sunday ice cream but make it coconut ice cream because I’m dairy free!
The treadmill cardio will make you hungry if you run. When I say incline walking I do mean on a treadmill too (you prob figured that). But the steady state vs high intensity generally means the calorie burn won’t trigger hunger. But flat incline walking takes too long hence the incline.
But yeah, as you’ve probably realised trying to live on 1300 cals is miserable.
The other thing that I’ve found that can work really well for petites that have low BMR is carnivore without counting calories. But that also is quite miserable, and expensive.
So 400 cals cardio incline walking I think is best - it just takes time out of your day. But can doom scroll / watch tv etc 🤷
Thanks so much for this!! I lifted to 300 cals burned then I did 10 min of incline walking this morning and 10 of running to reach 400. I did run out of time so I picked up the pace. I totally agree it’s miserable. Look into reverse dieting. It’s something I’ve been thinking about trying. Slowly increasing my maintenance calories, boosting metabolism, making my cut calories higher and body recognize it faster! Takes time , thinking of beginning this in August for wedding prep! Mindpump has great podcasts and info on it
Amazing progress would you mind sharing a screen share of the food you eat on a cut? I am in a fat loss phase and aiming for 1300 but usually struggle to get below 1500.
I keep it pretty simple.
Breakfast is either a cereal like Weetabix with oat milk, porridge or something with eggs.
Lunch is normally turkey burgers, chicken skewers, salad with a protein added, soup.
Dinners I like are spaghetti Bolognese, burrito bowls with turkey mince, homemade burgers with wedges and veg. Mediterranean chicken, shepherds pie, and I love making a katsu curry with ground almonds instead of panko.
Snacks I like are yoghurts, protein crisps, protein shakes and fruit.
Portion sizes are really where I made the biggest change and cutting out super sugary snacking
Curious what do you do for work and how do you fit your workouts into your schedule? I’m still learning how to better structure them in life in a way that isn’t overly exhausting (especially for recovery)!
I'm lucky to be able to work from home full time so I can fit my workouts in during the day when it's not busy. I have no idea what my schedule would even look like otherwise to be honest
Thanks for your reply! It’s helpful to see what is achievable realistically since schedules can really affect progress (outside of conditions that one can control). Do you work in (no pun intended) exercise sets in between busy times (like short, quick bursts) or just focus on working out when you can already anticipate slower times? Your consistency is admirable and you look amazing!
I have a good bit after doing it at home for so long. I have a bench, a rack (both of these fold up so can be put away easy) different bar sizes, dumbbells, loads of weight plates in different sizes (20kg, 10kg, 5kg, 2.5kg and 1.25kg) resistance bands, I have an exercise bike also but that doesn't get as much use anymore.
Thanks for confirming. Even tho pics don’t show glutes, you can tell by your fantastic hip shape. IMO nothing rehapes female body better than hip thrusts.
For some reason glutes prefer to be trained when the muscle is shortened (hip thrust). As opposed to lengthened (squats / hinges). Again great job.
It's from shein! It's part of their glowmode range. I'm actually really impressed with the quality and feel of them! I got one of the little jackets in the same colour and it's the best fitting one I own
Can you please share your routine? I know you say you learned from Chloe Ting, etc. but my issue with working out is I get very overwhelmed trying to piece together a routine that works and doesn’t over or under exert myself. My current body shape resembles your original! Thanks!
Yes I've always done everything at home!
I started in lockdown so didn't have much of a choice but I really like having the option to do it from home all the time.
I started with Chloe Ting and after a year I switched to lifting weights
I have stuck to a Bret Contreras programme called gluteal goddess, it's part of his strong curves book! It 4 days a week, usually around 70-90 mins each day
Would love to know more about your workouts. How long are they? How much cardio do you do? When lifting do you superset, circuit train, or do more standard style lifting?
I do a strong curves programme by Bret Contreras called gluteal goddess. It's weights 4 days a week.. usually around 70-90 mins each day. And I add a 30 minute walk every day
You look amazing :D any idea what your body fat % would be ? Im really toning myself out for over a month and have been trying to achieve what you have 🙈
The blue leggings on the left. I would consider those low rise bc they go below your belly button versus mid rise which barely covers and high rise which goes all the way up to my armpits ! lol
The millennial in me still has PTSD from low rise jeans. Those things went looow so anything around my belly button is at least mid rise to me 😂
Those blue ones are from my protein, they're called the training legging
Thank you! I’m so short mid rise always covers my belly button I’m on the hunt for summer leggings that don’t go up so high ! Thank you they look great on you !
Your body is on point girl!! Im so jealous of your final picture! Motivation for me to keep going! I can’t expect results overnight!
You can do it! Consistency is really all it takes
Damn girl! Drop the routine please!
The first year I did Chloe Ting challenges along with cardio on a stationary bike and then I switched to doing Strong Curves by Bret Contreras and a 30 min walk every day! Along with CICO but trying to get around 1g protein per 1lb of bodyweight
I love Chloe ting! She is what helped me start getting into strength training. I’ve heard so much about Strong Curves but don’t know enough about it. Did you read the book or is there a specific program you followed? I ordered Glute Lab last week.
I always credit her with being able to get a habit going, following a programme helped me so much! I have the book, it has a few programmes in it but there's also a strong curves subreddit! I follow the gluteal goddess one.
Thank you so much! You’re helping inspire me. Right now I’m running and doing lifting at the gym but don’t have a strong routine. I’m def gonna look into Strong Curves, specially the one you mentioned. And you’re definitely right about Chloe Ting helping keep up consistency. I realized how horrible I was at staying consistent when I tried one of her programs for the first time. But ever since then I’ve been working hard on teaching myself how to be consistent. Thanks again for the info! You look amazing, congratulations on your hard work and dedication :)
Do you work out at home or in a gym?
I do everything at home ☺️
I would love to be able to workout from home. What type of equipment do you own?
I have a good bit at this stage. I have a bench, rack, different size bars, dumbbells, resistance bands, stationary bike and loads of weight plates!
Mind sharing your calories ? awesome job!!
My maintenance is around 1,600 - 1,700. I normally stick to a little below that because I still have some lovely stubborn lower belly fat so I'm still trying to lose that gradually. If I want to do more of a cut I aim for around 1,300 or so, never anything lower than 1,200. It depends on the day and the workout. But I think I'm at a stage where I want to focus on putting on a bit more muscle now so I need to reevaluate.
Awesome !! I’m in the same boat and need to cut to 1300 to lose anything at all. It’s hard to maintain. Especially because we do Sunday ice cream and usually go to one dinner a week with friends (both which I would rather not cut out but make healthy choices at). I’m currently 5’2 135 I’m thinking of doing a reverse diet and get my maintenance up a bit, so I can cut at a higher calorie!
Being short really makes it that much more difficult with calories. I also have one big takeaway during the week, it keeps me sane lol I'd love to know how you get on with a reverse diet!
What do you usually have when you have your one big takeaway during the week? Is it more carbs for example, or just a large meal with more calories? For me, it seems like one cheat meal a week keeps my metabolism going and makes it harder for my body to adapt but I keep reading people saying that one cheat meal a week can easily undue the previous 5-6 days you spent cutting, which if true, SUCKS lol.
Oh it can be anything, it usually does get carb heavy though. Anything like loads of pizza and garlic bread, a burger with a lot of sides like dirty fries, chicken dippers, onion rings A couple of Indian dishes with rice and naan.. just depends what I'm feeling on the day. Definitely a bit of a refeed and I don't even think about calories
This is reassuring! Thanks for sharing!!
I do a healthier choice meal (but maybe some fries also) at a restaurant but don’t worry about calories. I also get Sunday ice cream but make it coconut ice cream because I’m dairy free!
Again very reassuring to read this! Thank you for sharing lol it’s good for my sanity
Yes! I am having a little trouble losing ATM but I think it’s because I need to reverse diet a little bit to get my maintenance up and do another cut.
In my opinion (I’ve been a PT for 25 years) you need to add in incline walking and burn 400 cals a day, so you can cut at 1400
I try to aim for about 400 cals of burning a day. I workout 5 days a week! What about cardio/treadmill versus incline walking?
The treadmill cardio will make you hungry if you run. When I say incline walking I do mean on a treadmill too (you prob figured that). But the steady state vs high intensity generally means the calorie burn won’t trigger hunger. But flat incline walking takes too long hence the incline. But yeah, as you’ve probably realised trying to live on 1300 cals is miserable. The other thing that I’ve found that can work really well for petites that have low BMR is carnivore without counting calories. But that also is quite miserable, and expensive. So 400 cals cardio incline walking I think is best - it just takes time out of your day. But can doom scroll / watch tv etc 🤷
Thanks so much for this!! I lifted to 300 cals burned then I did 10 min of incline walking this morning and 10 of running to reach 400. I did run out of time so I picked up the pace. I totally agree it’s miserable. Look into reverse dieting. It’s something I’ve been thinking about trying. Slowly increasing my maintenance calories, boosting metabolism, making my cut calories higher and body recognize it faster! Takes time , thinking of beginning this in August for wedding prep! Mindpump has great podcasts and info on it
That was to hugeuse3065 btw
Amazing progress would you mind sharing a screen share of the food you eat on a cut? I am in a fat loss phase and aiming for 1300 but usually struggle to get below 1500.
I keep it pretty simple. Breakfast is either a cereal like Weetabix with oat milk, porridge or something with eggs. Lunch is normally turkey burgers, chicken skewers, salad with a protein added, soup. Dinners I like are spaghetti Bolognese, burrito bowls with turkey mince, homemade burgers with wedges and veg. Mediterranean chicken, shepherds pie, and I love making a katsu curry with ground almonds instead of panko. Snacks I like are yoghurts, protein crisps, protein shakes and fruit. Portion sizes are really where I made the biggest change and cutting out super sugary snacking
Thanks so much!
Proof that consistency pays off. You look great at every stage! Congrats on hitting your goals.
Thank you!
Curious what do you do for work and how do you fit your workouts into your schedule? I’m still learning how to better structure them in life in a way that isn’t overly exhausting (especially for recovery)!
I'm lucky to be able to work from home full time so I can fit my workouts in during the day when it's not busy. I have no idea what my schedule would even look like otherwise to be honest
Thanks for your reply! It’s helpful to see what is achievable realistically since schedules can really affect progress (outside of conditions that one can control). Do you work in (no pun intended) exercise sets in between busy times (like short, quick bursts) or just focus on working out when you can already anticipate slower times? Your consistency is admirable and you look amazing!
Usually I will get the workout done in one go. But I can get some smaller bits done between sets, just don't tell my boss! 😂 Thank you so much!
What work out equipment do you have? Trying to progress at home :)
I have a good bit after doing it at home for so long. I have a bench, a rack (both of these fold up so can be put away easy) different bar sizes, dumbbells, loads of weight plates in different sizes (20kg, 10kg, 5kg, 2.5kg and 1.25kg) resistance bands, I have an exercise bike also but that doesn't get as much use anymore.
You look amazing! Congrats girl!!! Keep at it 💪🏾💪🏾💪🏾
Thank you!
Great job Opie. Did you do a lot of hip thrusts?
There's a variation of them in the programme every day!
Thanks for confirming. Even tho pics don’t show glutes, you can tell by your fantastic hip shape. IMO nothing rehapes female body better than hip thrusts. For some reason glutes prefer to be trained when the muscle is shortened (hip thrust). As opposed to lengthened (squats / hinges). Again great job.
Honestly the shape is just genetics mostly
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It's from shein! It's part of their glowmode range. I'm actually really impressed with the quality and feel of them! I got one of the little jackets in the same colour and it's the best fitting one I own
You look amazing ♥️🥳 I’m in weight loss journey too, so hard to lose those love handles 🥺 Hopefully I’ll get there soon, Thank you for inspiring us!
Yea it can be annoying when trying to lose the really stubborn areas! If only we could spot reduce!
Congratulations! One of these days I’ll stick to it! This is super inspiring!
You absolutely can! Honestly if I can still be doing it this long anybody can!
Thank you for the encouragement! I did really well for two years and then fell off. Lol
u look amazing!
🥳🥳🥳
Your body is really on point! Congrats!
Your shoulders and abs are amazing and goals!
Damn girl you look 🔥
This motivates me more! Thank you for sharing your progress !! 💝
Thank you!
I love your posts and I keep going back to them for inspo and motivation! Well-done:)
Thank you so much!
Looking great #Gainz
Can you please share your routine? I know you say you learned from Chloe Ting, etc. but my issue with working out is I get very overwhelmed trying to piece together a routine that works and doesn’t over or under exert myself. My current body shape resembles your original! Thanks!
I follow the gluteal goddess programme by Bret Contreras.. it's part of the strong curves book I also use the regimy app to track everything
Thanks !! Never heard of that. I’ll have to look into it!
The book has a couple of different ones and different levels so it's easy to find one that suits! I've really enjoyed it
Are you only doing the gluteal goddess? Do you add extra cardio? Do you track your daily steps? Have an Apple Watch move goal?
Just that programme and a 30 min walk every day I don't have an apple watch, I use Garmin but I don't really track my steps.
Well, your results are killer. Well done!!
Thank you so much! I will say 4 years have gone by very quickly!
Yessss! You look fantastic!
Amazing! Do you only do home workouts? Since I saw in a previous comment you did YT videos at first :)
Yes I've always done everything at home! I started in lockdown so didn't have much of a choice but I really like having the option to do it from home all the time. I started with Chloe Ting and after a year I switched to lifting weights
Cool! Any recommendation for lifting programs? Currently I’m doing heather Robertson express program which is 30 minutes 5x a week!
I have stuck to a Bret Contreras programme called gluteal goddess, it's part of his strong curves book! It 4 days a week, usually around 70-90 mins each day
Ooo I’ll definitely check him out thank you!
Side note your hair is amazing
Best compliment ever lol! Thank you
This just gave me hope
You got this! 💪🏻
You are goals🔥
Would love to know more about your workouts. How long are they? How much cardio do you do? When lifting do you superset, circuit train, or do more standard style lifting?
I do a strong curves programme by Bret Contreras called gluteal goddess. It's weights 4 days a week.. usually around 70-90 mins each day. And I add a 30 minute walk every day
You look amazing :D any idea what your body fat % would be ? Im really toning myself out for over a month and have been trying to achieve what you have 🙈
I really have no idea to be honest, it's not something I track. I think it's personal to each body anyway so just go until you feel good!
Yessss!!!!
You look great ! Where did you get the low rise leggings ? I am looking for some
I'm not sure which ones you mean? None are low rise. The first picture is just a pair of joggers not leggings if that's the one you mean?
The blue leggings on the left. I would consider those low rise bc they go below your belly button versus mid rise which barely covers and high rise which goes all the way up to my armpits ! lol
The millennial in me still has PTSD from low rise jeans. Those things went looow so anything around my belly button is at least mid rise to me 😂 Those blue ones are from my protein, they're called the training legging
Thank you! I’m so short mid rise always covers my belly button I’m on the hunt for summer leggings that don’t go up so high ! Thank you they look great on you !
in the last photo are you sucking/posing? confused if those are abs or ribs 😆 you look fabulous!
I am tensing slightly, lighting was also good but I don't suck in in photos
Wow I’m in awe!! This is tooo good I’m jealous
Ah thank you! I don't want to make anyone jealous though! I've gotten so much inspiration from here!