@dr.fiona.lifts: Guide ⬇️ What I did is called body recomposition—losing fat while building muscle at the same time. I was 29 when I started, 30 in the after photo. I went from 216 lbs (98 kg) to 134 lbs (61 kg) over 12 months. 1. Diet: Stay in a 300–500 calorie deficit. Prioritize lean protein at every meal, eat mostly whole foods, and don't cut carbs completely—they'll help fuel your workouts and preserve muscle while losing fat. 2. Workouts: Lift weights 4–5x/week and stop doing random workouts. Focus on improving your weakest areas because that's what actually changes your physique. I use the Thelo App to do this—it analyzes your body and builds workouts based on what your body needs to improve. 3. Cardio: 20–30 minutes, 3–4x/week, plus 8–10k steps a day. You don't need endless cardio—you just need to stay active consistently. 4. Recovery: Sleep 7–9 hours whenever possible. Recovery is where your body repairs and builds muscle. 5. Supplements: Creatine (5g/day), whey protein if you're struggling to hit your protein goal, and fish oil. Supplements help, but they're never more important than your diet and training. 6. Stay patient: The first few weeks don't look very exciting. Keep showing up anyway. Small improvements every day turn into a completely different body over time. For a more detailed guide, see my pinned post. 👆

fiona :

For everyone asking "how" 👇 What I did is called body recomposition—losing fat while building muscle at the same time. I was 29 when I started, 30 in the after photo. I went from 216 lbs (98 kg) to 134 lbs (61 kg) over 12 months. 1. Diet: Stay in a 300–500 calorie deficit. Prioritize lean protein at every meal, eat mostly whole foods, and don't cut carbs completely—they'll help fuel your workouts and preserve muscle while losing fat. 2. Workouts: Lift weights 4–5x/week and stop doing random workouts. Focus on improving your weakest areas because that's what actually changes your physique. I use the Thelo App to do this—it analyzes your body and builds workouts based on what your body needs to improve. 3. Cardio: 20–30 minutes, 3–4x/week, plus 8–10k steps a day. You don't need endless cardio—you just need to stay active consistently. 4. Recovery: Sleep 7–9 hours whenever possible. Recovery is where your body repairs and builds muscle. 5. Supplements: Creatine (5g/day), whey protein if you're struggling to hit your protein goal, and fish oil. Supplements help, but they're never more important than your diet and training. 6. Stay patient: The first few weeks don't look very exciting. Keep showing up anyway. Small improvements every day turn into a completely different body over time. For a more detailed guide, see my pinned post. 👆

Emily :

my problem is that fat is only on my arms and thighs😭any tips on that?

shalsaaecha :

howw longgggg its takess

alanta :

I WANT TO DO THIS BUT IM SO FUCKING LAZY

richrapunzell :

I Wanna lose weight but not lose my boob size 😭😭

Katie :

I get so much anxiety going into the gym alone how did you overcome this if you had it? X

ZaySp :

how do u do that......spill the secret please

Hafsa Taimoor :

Ive got the workout down!! pleasee tell me how to diet stay in a calorie deficit and how much time it took you 😭

Mays Asem :

Woooow

beyondthev1ew :

So inspiring 😍😍😍

Mia Colucci :

raga secondo voi é possibile anche allenandosi a casa senza palestra?

Wajeeha Saeed :

I have been in a calorie deficit and hitting gym 4 times a week but scale has not changed

user484913775713 :

Ali

C!k_¥uN :

wow 💪🏻💪🏻💪🏻👍🏻🫡

H j| :

رجعوني في اليوم مره تكفي

RA :

حسبي الله غصيت بالشورما

n :

والعلبه الزرقاء مكانها ماتغير اجل

Najd :

بنات كنت زيها ووصلت لنص النتيجة في ٣ شهور !! بس ملتزمة اروح ٥ او ٦ ايام وادخل كلاسات واخذ ساونا شبه يومي واخذ يوميا سكوب بروتين .. اكلي هو نفسه اكل سكريات بس خفف شي بسيط لايذكر .. سؤالي لو استمريت زيادة في النادي ممكن انحف اكثر؟

Kylie✨ :

Helpp meee 🆘 I wantt tooooo

Jeccaa :

how do you do your workout?

❦ :

my problem is that im so lost at the gym i dont even know how to make a workout plan 😭

Lili♠️ :

Michaelka ♥️ :

How? Please tell me how? I need your help 😮