07/06/2026
For every girl trying to get lean, toned, and strong 💪✨
Let’s stay consistent for the first 6 months and see how your body transforms.
🏋🏻♀️ Training
📉 If your estimated body fat percentage is above 30%:
• 30–45 minutes of incline walking or stair climbing in the morning
• Aim for Zone 2 cardio — a pace where you can still hold a conversation but feel slightly breathless
• 3–4 sessions of resistance training per week, prioritise progressive overload and proper form
• Maintain a moderate calorie deficit (approximately 10–20% below your maintenance calories) while keeping protein intake high to support muscle retention
📈 If your estimated body fat percentage is below 30%:
• 20–30 minutes of incline walking or stair climbing (optional)
• Increase focus on resistance training (4–5 sessions per week)
• Prioritise building muscle while eating at maintenance calories or a slight calorie deficit, depending on your goals
‼️Train at least 4 days per week and aim to stay active daily.
🍽️ Nutrition
🥑 Healthy fats:
Avocado, olive oil, eggs, nuts, seeds, salmon
🍠 Slow-digesting carbohydrates:
Sweet potatoes, potatoes, oats, brown rice, quinoa, corn
🥩 Protein:
Chicken breast, lean beef, fish, shrimp, eggs, Greek yogurt, tofu, tempeh
🥦 Fibre:
Broccoli, spinach, asparagus, green beans, berries, apples, chia seeds
🍳 Keep meals simple:
Cook mostly with olive oil, avocado oil, herbs, garlic, black pepper, turmeric, and moderate amounts of salt.
✓ Include a quality protein source at every meal.
✓ Prioritize whole, minimally processed foods most of the time.
✓ Stay hydrated and get enough sleep to support recovery.
No extreme diets.
No shortcuts.
No chasing quick results.
The goal isn’t just to lose weight—it’s to build strength, improve your health, and create a physique and lifestyle you can maintain for years.
Give your body time to respond.
Discipline creates results.
Consistency keeps them.
