Personal trainer, Courtney Black, 20, from East London, has become an Instagram sensation for her muscular body and fitness advice.
She showed her 158,000 followers how to extra weight in under two weeks – without any fad diets or detoxes.
After eating over 7500 calories each day in burgers, milkshakes and cakes on a trip in New York in December 2016, she claims she lost weight following just four simple steps.
Her tricks include sweating it out in the sauna, working out your maintenance calories, cutting out rest periods in your workout, and even giving yourself a cheat meal.
And the results were clear to her army of fans when Courtney showed off her two week post-holiday transformation from bloated to toned.
Courtney explains: “I went to New York for five days after Christmas and gorged on calorific treats at every meal.
“However when I returned home, I felt awful and bloated. The extra weight I put on made me feel lowsy and slow.”
“I absolutely hate hearing about juice cleanses or shake diets in order to lose weight. In my opinion, they should be banned,” she added.
Instead she proposes her four step plan to get you in shape quick.
Courtney’s four step weight loss plan
Sweat it out in the sauna
Your body cannot change that drastically over such a short period of time, Courtney says of sudden weight gain.
Most of the weight that you have gained is water retention from not drinking enough water, lack of physical activity and eating high-salt and sugary foods.
Although a session in the sauna won’t make you lose weight, it’ll help you sweat out a lot of the water your body is holding onto, which is subsequently making you look bloated.
A bit of time in steam room is also great for relaxation and good for clearing your skin after an unhealthy holiday.
Cut out rests in workouts
Get back in the gym and make every workout count.
In order to really shed that excess holiday weight, you need to make your exercise time more intense by make the rest periods during your workout shorter.
Work out your maintenance calories
It’s no good simply following some general/popular low calorie diet – you need to work out the precise maintenance calories your body needs in order to lose weight.
For a female, your maintenance calories could be anything from 1400-2000 calories (depending on your weight, height and how often you workout).
You need to be eating below your maintenance to lose weight – but never drop more than 500 calories under that figure.
There are a plenty of online calculators that will help you work this out or get professional advice.
Eat a cheat meal
Restock your fridge with lots of healthy and nutritious food – but give yourself a cheat meal too.
A weekly cheat meal (rather than a whole cheat day!) should be a part of your diet in order to bounce back to your ideal weight as they boost your metabolism and help you shed those pounds.
There are significant weight-loss benefits to a planned cheat meal. It encourages your body to burn calories more rapidly instead of allowing it to adjust to a lower calorie lifestyle.
This is the ONE thing you can do to reverse the diet damage of Easter.
Source : EXPRESS