Jamiee123

Wouldn't have a clue! Probably way too many but I definitely have my favourites that I wear the most. I'd say 10+ pairs of leggings 5-7 pairs of shorts... no idea how many tops/crop tops etc haha

I wouldn't even worry about it! You could always go to the gym together but go off and do your own thing while they train Guys and girls have totally different make ups anyway... so no point comparing yourself to them.

Some foods you could look at adding: -Rice pasta- could make a pasta sauce with turkey/chicken mince, veggies and tomato puree -hummus with rice cakes -SEASONINGS- herbs and spices will make the world of difference -beans and lentils -fish- canned tuna, salmon etc -gluten free wraps/pizza bases -seeds e.g. pumpkin and sunflower (high calorie and similar nutty taste to nuts when toasted) -frozen veggies -FRUIT- easy carb source- could make into smoothies -vegan protein powder- rice and pea protein blends are my favourite

When a program starts to feel easy, it's time to move on to something more challenging! As for weight training programs, I tend to stick to one for 4 weeks... after this time I'm usually sick of it and looking to try new exercises/rep ranges

How much water are you drinking? Also, what is your sodium intake like? As for protein powders, pea and rice protein blends are usually fine for people who struggle to digest whey. I've also found collagen protein super easy to digest Protein shakes are not essential by any means. Try to get the bulk of your nutrients from food rather than supplements.

I noticed changes within the first month I'd say. More so an increase in strength and improved lifting technique. When you first start lifting, your body changes quite quickly- within the first few months. After that progress slows and it is less noticeable.

Refeeds can definitely be a helpful tool to use while dieting. They can help with leptin levels and boost your metabolism. I have personally had success with them in the past, however they won't necessarily increase weight loss. You could also try having a once weekly cheat meal- this is more beneficial from a mental point of view.

Taking photos is another good way to measure progress Take front, side and back photos every week to visually track how you are progressing. Make sure you take them at the same time of day, in the same lighting conditions for more accurate results.

Maybe you could also try doing a plyometric style workout? I love doing these when I can't get to the gym. I usually pick 4-6 exercises and do them in a circuit with no rest. I found this one: https://blog.dukesgym.com.au/blog/workout-plyo-party/ I reckon you could smash out a few rounds in 15 mins

Hey I recommend tracking your current food intake with myfitnesspal. It will give you an idea of how much you are currently eating and then you can determine whether you're eating too much or too little. This might be a good reference point https://blog.dukesgym.com.au/blog/portion-sizes-are-you-eating-enough/ Diet is definetely the biggest impact on your body composition... I also would suggest potentially adjusting your current training program. How many days per week are you doing resistance training? How much rest do you take between sets etc

Do some experimenting You'd be surprised how much you can actually eat while still losing weight! You may find that your weight jumps up the first week of increased calories, but if you persevere it will most likely drop back down. Good luck!

How much fat are you eating? When eating low carb, it's important to ensure you are still consuming adequate protein and fat. I personally used to do only cardio/HIIT everyday and ended up looking skinny fat. Once I swapped my cardio for weight training, my body changed dramatically! I would suggest swapping out 3 of your cardio sessions for weight training and see how you go.

Congrats on the progress! Sounds like you're on the right track My main advice would be to focus on your diet. This might give you some ideas of where to start https://blog.dukesgym.com.au/blog/how-to-navigate-the-supermarket-like-a-pro/ Definitely try a food tracking app like myfitnesspal, just to see where your current intake is at. That way you can determine if you need to increase or decrease your food to reach your goals. Good luck!

How's your gut health and digestion? Gut health is very important when it comes to bloating and weight loss but is often overlooked. Ensure you are eating plenty of fibrous fruits, vegetables and wholegrains. Try adding in chia seeds, flaxseed meal and psyllium husks for extra fibre. You may also want to include some fermented foods such as sauerkraut, kombucha and coconut kefir.- these are great for gut bacteria. https://blog.dukesgym.com.au/blog/why-is-fibre-important/ This article goes into a bit more detail about other benefits of fibre.

Cravings are tough! I deal with them by identifying the foods I crave and ensuring they are never in the house. When I have cheat meals, I allow myself to eat these foods until I am satisfied. I usually find that the food tasted better in my head then eating it in real life!! To keep cravings under control, I drink sugar free hot chocolate, tea and coffee. Gum is also an essential!