Personal trainer reveals the ideal diet to follow for a shredded physique WITHOUT giving up pizza or chocolate – no quick fix ‘eight week’ programs in sight

• Personal trainer & nutritionist Ash Lane helps with ‘evidence-based fat loss’
• Her own diet is extremely balanced with plenty of protein and treat meals
• She starts the day with protein yoghurt and ends it with burrito bowls or stir fry 
• To lose kilos: ‘Hit your daily protein, stick within your weekly calories and train’

An Australian personal trainer and nutritionist has shared her balanced daily food habits in a bid to explain why traditional ‘dieting’ isn’t the answer to weight loss.

Ash Lane, from Queensland, helps clients achieve ‘evidence-based fat loss’ by encouraging them to hit their daily protein requirements, stick within their weekly calories and train smart, not hard.  

‘The best diet is the one you can stick to and see yourself doing for life. Adherence is king. The things it took to get you there, will be the thing it will take to keep you there,’ she told FEMAIL.

Ash Lane, who lives in Queensland, helps clients achieve ‘evidence-based fat loss’ by encouraging them to hit their daily protein requirements, stick within their weekly calories and train

‘The best diet is the one you can stick to and see yourself doing for life. Adherence is KING. The things it took to get you there, will be the thing it will take to keep you there,’ she told FEMAIL

What does Ash eat every day? 

Breakfast: Plain Chobani yoghurt with a scoop of protein powder, peanut butter, a chocolate brownie Fibre One bar and tops this all with strawberries

Lunch: Shredded roast chicken breast wrap with pesto and roast vegetables

Dinner: Burrito bowls with chicken and steak, stir fried veggies like capsicum, onion and zucchini with taco season or fajita seasoning, as well as fresh spinach leaves, some pre-cooked rice with salsa, avocado and a dollop of Greek yoghurt

She starts the day with a breakfast of plain Chobani yoghurt with a scoop of protein powder, peanut butter, a chocolate brownie Fibre One bar and tops this all with strawberries.

At lunchtime she’s a big fan of wraps, namely ones filled with shredded roast chicken breast and pesto with roast vegetables.

Ash describes it as high volume and low-calorie food that also tastes great, so you won’t be feeling overly full after polishing it off.

If it’s a Friday, Ash is treating herself to a ham and pineapple pizza.  

But during the week she enjoys burrito bowls with chicken and steak, stir fried veggies like capsicum, onion and zucchini with taco season or fajita seasoning, as well as fresh spinach leaves, some pre-cooked rice with salsa, avocado and a dollop of Greek yoghurt.

Her favourite snack throughout the day is a banana sliced up with peanut butter between a Caramilk twirl or two TimTams. 

‘Anyone can cut calories in half and double their training to get a great eight week result and a very marketable “before and after” photo for themselves,’ she said. 

‘But what about after that? Where do you go when you’re eating super low calories and training your butt off and the results stop?’

Ash said that according to research the average person will binge or return to how they ate before, slowly putting the weight back on. 

‘Sustainability is a better tool, as a sustainable program is a program that you will stick to, and by sticking to a well designed program you will get results,’ she said.

‘These results will help you want to continue to train better than any short term motivation ever will.’

A question Ash gets asked all the time is “I need you to tell me what to eat and when” but she would never simply tell a client what to do, but instead teach them why and how certain methods work, so they know what to do in the future. 

ASH’S WEIGHT LOSS TIPS:

* Find a sustainable diet that supports your daily caloric needs – don’t try and cut out entire food groups to achieve your desired size.

* Learn why you’re eating the way you are, rather than just blindly following a ‘guide’ set out by a nutritionist.

* Change your workouts month-to-month so your body doesn’t just adapt to the routine you’ve been giving it.

* Start by working out once or twice a week before working your way up to four and five times – don’t try and become a marathon runner overnight. 

‘Anyone can cut calories in half and double their training to get a great eight week result and a very marketable “before and after” photo for themselves,’ she said

Ash’s training changes each month, including how many reps she does, to avoid her body getting too comfortable with routine

‘Education around nutrition and removing the restriction of good foods versus bad foods stigma, is one of the key factors of sustainable results,’ she said. 

Ash’s training changes each month, including how many reps she does, to avoid her body getting too comfortable with routine.  

‘For continued muscle growth and fat loss, we want to avoid the body adapting. So while the fundamentals of my training will always be a focus on compound exercises followed by isolation exercises, the rep range will vary from 2-20 depending on the phase,’ she said.

‘A normal workout will include something like a squat or deadlift variation, followed by a hip thrust or hamstring curl variation, then into chest, shoulders, and the rest of the isolation exercises including biceps and triceps.’ 

‘Education around nutrition and removing the restriction of good foods versus bad foods stigma, is one of the key factors of sustainable results,’ she said

While there is a stigma that you need to be training five to six times a week in the gym to get fitter this isn’t the case.  

Modern research shows that only advanced lifters will require that volume of stimulus to grow.

‘Again what it took to get you there will be what it takes to keep you there, so if you go out the gate training 5-6 times per week, you’ll have to keep that up,’ she said.     

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