«Breaking News» Personal trainer reveals EXACTLY what you need to do to lose weight or put on muscle

In recent times, the health and fitness industry has been swept by a wave of new exercise trends, each promising to leave you more toned, more sculpted and more in shape than the last.

Melbourne-based personal trainer and fitness influencer Sophie Allen, 29, recently shared an informative breakdown about two of these nutritional phenomena: the concepts of bulking and cutting.

Taking to Instagram, Ms Allen explained the difference between the two practices and how one leads to impressive muscle gain while the other will see you shedding fat for a slimmer appearance.

Soph Allen (pictured) explained the difference between bulking for muscle gain and cutting for weight loss

According to the body coach, both processes are healthy with 'different purposes' and rely on counting calories.

So what exactly is a bulk and a cut, and when should you opt for one over the other?

'[The goal of bulking is to] put on size and build muscle – aka building that booty,' Ms Allen said.

'In a bulk, you can eat in a caloric surplus, which means you eat more calories than your body requires for daily function and activity. 

'You can still build when eating at baseline or in a deficit, but eating in a surplus will get you there faster.'

Both processes are healthy with 'different purposes' and rely on counting calories

'In a bulk, you eat in a caloric surplus which means you eat more calories than your body requires'

Ms Allen recommended surplus eating to those who already have a low body fat percentage, which is roughly between 15 and 18 per cent for women.

She also advised 'undulating your nutrition' to avoid gaining a lot of weight during the bulk, which involves eating 20 per cent surplus in week one and alternating this with a 10 per cent surplus every second week. 

Ms Allen enjoys an impressive audience of 191,000 followers on Instagram, and regularly shares honest discussions about her bodily struggles with bloating, stress and inflammation. 

She has documented her weight loss and body sculpting journey on the social platform since 2015, and is a certified nutritional coach.

Cutting involves eating less calories than your body needs to promote fat burn

'When it comes to cutting, it's all about losing fat,' she explained.

'This means you must eat less calories than your body requires for daily activity.

'Most of my clients have been sitting in an aggressive deficit for far too long, and I almost always put them on a one or two week diet break to allow them to eat at baseline calories before dropping again.

Women should eat roughly 2,000 calories a day to maintain their weight

'This allows them to lose fat while still consuming higher calories,' she said.

According to government health statistics, the recommended daily baseline for men is 2,500 calories while women should consume slightly less at 2,000 calories per day.

These values vary depending on age, metabolism and your level of physical activity.

Link hienalouca.com

https://hienalouca.com/2018/09/07/personal-trainer-reveals-exactly-what-you-need-to-do-to-lose-weight-or-put-on-muscle/
Main photo article In recent times, the health and fitness industry has been swept by a wave of new exercise trends, each promising to leave you more toned, more sculpted and more in shape than the last.
Melbourne-based personal trainer and fitness influencer Sophie Allen, 29, recently shared an informative...

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Dianne Reeves US News HienaLouca





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