3 stone weight loss in just over a year.

Firstly, lifting heavy weights is the way forward for both men and woman.
Your body burns fat and calories while you sleep, just by maintaining muscle.
Women fear that lifting heavy, makes you look like a bodybuilder, but in fact it does the complete opposite, it tightens up your body.

It's all about dedication and commitment, food prep is most important.
-Monthly food prep (cook and freeze in lunch boxes)
-measure foods
-Dont be afraid of carbs, just pick the better carbs, for example brown bread and wholemeal pasta, stick to 150g a day.
-Protein intake should make up to 40% of your calorie intake, this is crucial for muscle repair.
-Breakfast is a must! Gets your metabolism in gear for the day. I choose porridge with blueberries.
-Once a week treat, this could be a whole pizza!
-Low sugar protein shakes.
-Cut back on mayonaise and other fatty sauces.
-Pick better fats, for example nuts, seeds and oily fish.
-Lastely fitness pal is a great tool. It's not just about the number of calories you have in a day, it's about gettting the right balance of fat's, carbs and protein. I tend to stick to 40% protein, 40% carbs and 20% fats.
-Drink plently of water, a pint first thing in the morning is proven to have amazing benefits to aid weight loss.

Fitness plan
- 4-6 times a week of weight lifting
- Different muscle group a day, for example back, bicep and legs
- Work all muscle groups till fail, spend an hour or over
- Drink water after every set
- Weekly increase weights
- 30-60mins of cardio twice a week, ensuring your heart rate reaches cardiovascular level (80%)
- 8-10 reps per set. 3 sets on each muscle movement for example 10x3 bicep curls, making sure you control each rep.
- Educate yourself, use the internet to find different ways to work your muscles, keeping your workouts fresh.

Changes dont happen overnight, it takes months to notice change, but you can see your strength grow within a few weeks, only use the scales once a month, it can be psychologically damaging. I'm more interested on inch loss and dress size dropped.

Good luck all.