Sophie is the owner of the Youtube channel “gains by brains” and she’s also very active on her Instagram account. Recently, she posted a picture of her amazing transformation and this is we’re going to tell you everything about in this post.
If you want it, go for it
Her message is very body positive and inspiring: you can achieve EVERYTHING. This is how she starts her before and after post and it’s something that you can learn by following her channel and social media.
The amazing about this woman is that from May to October – only five months – she made an incredible transformation. The first picture was taken at the end of her bulk (with 10 months of hard work at the gym). The second image is from her cut. She decided to get lean, lose fat and see the muscles she gained during her bulk.
I think that this kind of testimonies are the proof that you need to understand it’s NOT impossible to get in shape. And more, I’m not going to say that it’s easy but, if you get some advice, I’m entirely sure you can make it. Your body is amazing and is capable of doing things you tagged as “unrealistic” in short periods of time.
Bulk and Cut: the whole process for women
When you bulk, you need to gain weight while building muscle. This process is more or less severe depending on the person. The most important thing is to make it with confidence and always being positive about your body image.
Now, what is her secret to fat loss? It’s not a diet, a tip or a trick. I’m going to tell you everything but first, take a look at her video to understand what I am talking about:
It’s not easy, but you can achieve your fitness goals
With Intermittent fasting, you can lose fat faster and with less effort. This way you can be in a caloric deficit without feeling you are.
Why do you have to try it? Check this benefits:
It doesn’t feel like you are dieting
Helps with hitting water intake
Your mind is more precise and boosts your productivity
You’re able to eat bigger meals (and do things you can’t while you’re dieting, like going to a restaurant or a party)
What to eat and when?
Wake-up: drink lots of water
4 hours later: cup of coffee
An hour later: cup of coffee
BCAA during fasted workout
1 PM: 1st Meal
A few hours later: 2nd Meal
9 PM: 3rd Meal
Fasting until 1 PM the next day
As its name suggests, intermittent fasting is a feeding model that goes through cycles, with periods of starvation and eating. Strictly speaking, it is not a diet, but rather a meal program or a pattern of eating. So, nobody tells you what do you have to eat. But you have to focus on when you eat.
There are several methods of intermittent fasting. The most popular are:
The 16/8 method: it is known as the “Lean gains” method. With it, you can eat for 8 hours and you have to fast for 16. In short, the usual fasting period includes sleep and a few more hours. You can skip breakfast, for example, and make the first meal at noon and continue eating until 8.
Diet 5: 2: the idea is that during two days a week you reduce your calorie intake to a maximum of 500-600 calories per day. The days do not have to be consecutive. The other five days you can eat whatever you want.
Eat, stop, eat: this type of intermittent fasting alternates fasting days with days of eating. Eat what you want for 24 hours and then you take a total lunch break the next day. You have to repeat this pattern once or twice a week. Drinks without calories are allowed.
Intermittent fasting is not for everyone, but it can be an excellent method to reduce body fat and Sophie is a live-proof that it totally works!