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Within a weight loss specialist's daily diet


An Australian personal trainer and nutritionist shared her balanced daily eating habits to explain why traditional "diets" are not the answer to weight loss.

Queensland's Ash Lane is helping clients achieve "evidence-based fat loss" by encouraging them to meet their daily protein needs, meet their weekly calories, and exercise smart, not hard.

“The best diet is the one that you can stick to and see yourself for a lifetime. Attachment is king. The things that were needed to get you there will be the things that were needed to keep you there, ”she said to FEMAIL.

Ash Lane, who lives in Queensland, is helping clients achieve evidence-based fat loss by encouraging them to meet their daily protein needs, meet their weekly calories, and exercise

“The best diet is the one that you can stick to and see yourself for a lifetime. Compliance is KING. The things that were needed to get you there will be the things that were needed to keep you there, ”she said to FEMAIL

“The best diet is one that you stick to and that you can imagine for life. Compliance is KING. The things that were needed to get you there will be the things that were needed to keep you there, ”she said to FEMAIL

What does Ash eat every day?

Breakfast: Simple Chobani yogurt with a scoop of protein powder, peanut butter, a chocolate brownie fiber one bar, and strawberries

Having lunch: Shredded roast chicken breast pack with pesto and fried vegetables

Dinner: Burrito bowls with chicken and steak, fried vegetables such as peppers, onions and zucchini with taco season or fajita seasoning as well as fresh spinach leaves, some pre-cooked rice with salsa, avocado and a pinch of Greek yogurt

She starts the day with a breakfast of simple Chobani yoghurt with a scoop of protein powder, peanut butter, a Chocolate Brownie Bar Fiber One and topped it off with strawberries.

At lunchtime, she's a big fan of wraps, namely those filled with shredded roast chicken breast and pesto with roasted vegetables.

Ash describes it as a high-volume, low-calorie food that also tastes great so you won't feel overly full after buffing it off.

When it's Friday, Ash treats himself to a ham and pineapple pizza.

But during the week she enjoys burrito bowls with chicken and steak, fried vegetables like peppers, onions and zucchini with taco season or fajita spices, as well as fresh spinach leaves, some pre-cooked rice with salsa, avocado and a dash of Greek yogurt.

Your favorite snack during the day is a bAnana with peanut butter sliced ​​between a caramilk swirl or two TimTams.

"Anyone can cut calories in half and double their workouts for a great eight week result and a very marketable 'before and after' photo for themselves," she said.

Ash describes it as a large-volume, low-calorie food that also tastes great so you won't feel overly full after buffing it off

Ash describes it as a high-volume, low-calorie food that also tastes great so you won't feel overly full after buffing it off

She starts the day with a breakfast of plain Chobani yogurt with a scoop of protein powder, peanut butter, a Fiber One chocolate brownie bar and topped off with strawberries

At lunchtime, she's a big fan of wraps, namely shredded roast chicken breasts and pesto with roasted vegetables

She starts the day with breakfast of plain Chobani yogurt with a scoop of protein powder, peanut butter, and a chocolate brownie fiber one bar. Finally there are strawberries (left) (right).

If it's a Friday, Ash treats himself to a ham and pineapple pizza (archive image)

If it's a Friday, Ash treats himself to a ham and pineapple pizza (archive image)

“But what about after that? Where do you go when you're eating super low calories and exercising your bum and the results stop? & # 39;

Ash said that according to research, the average person will binge or revert to what they previously ate and slowly put the weight back on.

"Sustainability is a better tool because a sustainable program is a program that you will stick to. If you stick to a well-designed program, you'll get results," she said.

"These results will help you keep exercising better than short-term motivation ever will."

One question Ash is asked all the time is "You have to tell me what to eat and when," but it would never simply tell a customer what to do, instead teach them why and how certain methods work, so that he knows what to do in the future.

Weight Loss Tips From ASH:

* Find a sustainable diet that supports your daily calorie needs – don't try to cut out entire food groups to get the size you want.

* Learn why you are eating the way you are instead of just blindly following a “guide” set by a nutritionist.

* Change your workouts from month to month so your body doesn't just adapt to the routine you gave it.

* First, exercise once or twice a week before working your way through four and five times. Don't try to become a marathon runner overnight.

"Anyone can cut their calories in half and double their workouts for a great eight week result and a very marketable 'before and after' photo for themselves," she said

Ash's workouts change every month, including the number of repetitions, to avoid making her body too comfortable with routine

Ash's workouts change every month, including the number of repetitions, to avoid making her body too comfortable with routine

"Educating people about diet and removing the restriction between good and bad foods is one of the key factors in achieving sustainable results," she said.

Ash's workouts change every month, including the number of repetitions, to avoid making her body too comfortable with routine.

& # 39; For continued muscle growth and fat loss, we want to avoid the body adapting. While the basics of my training always focus on compound exercises followed by isolation exercises, the rep range varies from 2 to 20 depending on the phase, ”she said.

"A normal workout involves something like a squat or deadlift variation, followed by a hip bump or hamstring curl variation, then chest, shoulders, and the rest of the isolation exercises, including biceps and triceps."

"Educating people about diet and removing the restriction between good and bad foods is one of the key factors in achieving sustainable results," she said

While there's a stigma that you have to work out in the gym five to six times a week to get fitter, it doesn't.

Modern research shows that only advanced lifters need this stimulus volume in order to grow.

"Again, what it took to get you there will be what it takes to keep you there. So if you go out the gate 5-6 times a week you have to keep going," she said .

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