I shared my sister’s blog with one of my friends, just to show her what my sister looks like – incidentally, she got interested in how did my sister achieve her results. So because so many of you won’t speak Finnish, I decided to trawl through my sister’s blog and pick out the key tips on weight loss, training and diet.
Now I’m going to have to start with a disclaimer that this post is more or less a summary of my sister’s methods and I don’t approve or agree with all of it. Still, the results speak for themselves so I’m not going to argue with them. I’m going to throw in my couple of cents at the end anyway. But let’s delve right into it.
First thing’s first, getting to that low fat body composition there’s really not going around it – Diet is the most important thing. No matter what you do exercise-wise, you can’t outtrain a bad diet.
Besides just eating good foods that are very simply illustrated in the above picture, meal sizes and frequency is also important.
So what makes my sister’s methods extreme is the low calories. I remember a time when she was constantly on a 400 calories a day diet. Granted, she didn’t actually adhere to it 100 %, but still, it was intensely low calorie one. Even to date, citing her blog, she still uses a diet that includes 1000 calories on training days. I personally don’t advise going on that low calories, but if you are really passive, you can really look to limit calories – fact is, you can’t avoid losing weight if you are getting extremely low calories.
However if you lead an active lifestyle I’d advise you’d scale up at least some.
Example meals for an exercise day (1000 calories):
1 egg (or 250g of yogurt mixed with fruit), a raw potato and an onion, a little bit of cheese.
250g quark (creamy cheese, high protein) mixed with fruit and oats (20g), or 2 eggs and veggies.
Plate of fruit, for example: a kiwi fruit, tangerine, 10 grapes and a banana.
The key thing is to replace the quantity with the quality of food. Raw and fresh food, lot of fruit and veggies. Despite eating very little, she probably gets much more vitamins and enzymes from her food than the average person. Like everyone else, my sis also recommends supplementing omega-3′s.
My sister also utilizes intermittent fasting. 24-hour fast every few days does no harm, and it further increases the calorie deficit that causes a lot of the weight loss.
My sister lists following equipment as essentials for home training:
- Ab wheel
- Exercise band
- Foam roller
- Small & Big exercise ball
- Monkey bars etc. with a chin up bar.
My sister can slaughter the pull-up bar and I think any girl should have some arm strength – you might as well aim for the nine my sister says she can do without any warm up – she’s relatively stronger than me! Overall she combined all kinds of bodyweight training with stuff like yoga and pilates. Here’s a fast example workout she gives:
- Chin-ups 3 x max
- Wide stance squats with a kettlebell / dumbbell 3 x 40
- Ab wheel rollout 3 x 15
- Push-ups 3 x 10
- Dip on the floor 3 x max
Ideally you want to involve your whole body, push yourself and get out of breath. Doing various exercises keeps the monotony away as well.
Finally you might want to check out what kind of training my sister did earlier from her Youtube channel (purely bodyweight exercises). Her methods have changed a lot over the years so it is kind of hards to give you a concise summary of it all. Indeed she used to do a lot of training with free weights as well in the past. Check out also her butt workout post that’s illustrated in pictures.
As said, my sister used to train with weights as well, but fact is that gaining muscle comes somewhat easy caused her to grow big thighs – now frankly I think muscular thighs on a woman is awesome, but not everyone agrees. That is why she advises low calories these days, to avoid any unwanted muscle gain.
However if you ask me, I think any muscle you gain will be positive, that’s why I’d never go as low calorie as that. Also keeping so low calories requires a lot of discipline. I do agree with intermittent fasting though, even if I’ve not personally done it in a long, long time.
Also I don’t exactly agree with the essential equipment she lists. To get great workouts all you need is a pull-up bar. Push ups, body weight squats, lunges, pull-ups, hanging leg raises… there’s too many great bodyweight exercises to list. You can really kick your ass with just those. However, I’m not 100 % proponent of just training with bodyweight. I think there’s no beating heavy squats and deadlifts. Now given this post is directed for girls, you might not want to load up 200kg and tear your spine trying to lift it off the ground, but I think some squatting with a barbell on your shoulders won’t do any harm as long as you take care of your form.
I really communicated most of my thoughts regarding diet and healthy living in my book Healthy Eating so no need to get any further detail on what I think. The point of this post in the end was just to summarize my sister’s methods.
Let me know what you think, if this caused more questions than it answered, feel free to as. I could even ask your questions from my sister, if you have some.