Sometimes, fitness can seem daunting.
But with a few handy tips, toning up becomes much more manageable. So it’s a good job we’ve got fitness influencer Lizzy High on hand to offer her advice.
The 22-year-old North Londoner, who is popularly known as Liz Bites Back with her 419,000 Instagram followers, recently shared some invaluable advice on how to tone up and lose fat simultaneously.
She posted a before-and-after photo on Instagram to illustrate how minor lifestyle changes can significantly transform your body. While she looks stunning in both images, it’s evident that her physique has become more muscular – all thanks to a few tweaks.
According to Lizzy, the key to success lies in adhering to a structured plan and maintaining a calorie deficit for fat loss or maintenance if muscle building is your goal. She also emphasised the importance of a high-protein diet.
By following a few simple guidelines, she believes you can truly revolutionise your body’s appearance. The trick is consistency.
Sharing her insights on Instagram, Lizzy explained: “Similar weight, different body composition. Let’s talk body recomp.
“Body recomposition is where your weight remains pretty much the same, but your fat-to-muscle ratio changes. Body recomp can be achieved in several ways.
“The focus should primarily be on losing fat if you have quite a bit of fat you want to shed. If you don’t hold onto much fat but want to minimise fat gain, the focus should primarily be on building muscle.
“Your calorie intake will depend on your primary goal. For a fat loss focus, maintain a small calorie deficit of 100-250kcals.
“Maintenance – 250kcal surplus is the focus for muscle building. I’ve been through a few different phases of building and then reducing calories once I’m happy with the strength gained.”
She also shared some key tips for those looking to follow in her footsteps:.
- Adhere to a well-structured workout plan. Progress will be elusive if exercises are done randomly.
- Prioritise form, then progressive overload.
- Train to near failure for most exercises.
- Increase your energy expenditure. There’s no need to spend hours on a treadmill, but Lizzy recommends about an hour of LISS per week, such as 4×15 minutes incline walk, and setting a step goal.
- Ensure adequate protein intake. Without this, your body won’t recover and muscle growth will be hindered.
Lizzie’s post has garnered plenty of likes – and her followers were quick to share their appreciation for her advice.
One follower praised: “Incredible job babe.” Another stated: “My current goal.” Meanwhile, a third simply hailed Lizzy as a “queen”.
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