Trainer reveals secrets to sculpted physique – and how much it takes to get a six pack in 16 weeks

A clinical dietitian has revealed just how much work it really takes to get a six pack – and why she has decided to settle for her physique after 12 weeks of work rather than 16.

Leanne Ward, 29, from Brisbane, shared a comparison photo of her body after four weeks of work, eight, 12 and then 16.

Leanne revealed that she was happier with the first three body shapes than she was with the last.

‘I get so many messages asking me for help getting “shredded”, so I wanted to show you what it takes,’ Leanne said.

A clinical dietitian has revealed just how much work it really takes to get a six pack - and why she has decided to settle for her physique after 12 weeks of work rather than 16 (pictured throughout the transformation)

A clinical dietitian has revealed just how much work it really takes to get a six pack - and why she has decided to settle for her physique after 12 weeks of work rather than 16 (pictured throughout the transformation)

A clinical dietitian has revealed just how much work it really takes to get a six pack – and why she has decided to settle for her physique after 12 weeks of work rather than 16 (pictured throughout the transformation)

Leanne Ward, 29, from Brisbane, shared a comparison photo of her body after four weeks of work, eight, 12 and then 16 (pictured throughout)

Leanne Ward, 29, from Brisbane, shared a comparison photo of her body after four weeks of work, eight, 12 and then 16 (pictured throughout)

Leanne Ward, 29, from Brisbane, shared a comparison photo of her body after four weeks of work, eight, 12 and then 16 (pictured throughout)

So how did Leanne shake any excess weight from her already lean frame and get a six pack? 

For the first three photos, Leanne said she followed her own Love Living Lean program, uniting regular workouts with healthy eating and the odd bit of her ‘signature soul foods such as chocolate and wine’.

However, for the final four weeks, the 29-year-old wanted to get below 15 per cent body fat.

‘We cut out all soul foods, alcohol and dropped my calories to 1,450,’ she said.

The typical daily calorie allowance for a healthy woman is 2000 calories. This should increase if you are regularly exercising.

For the first three photos, Leanne (pictured) said she united regular workouts with healthy eating and the odd bit of her 'signature soul foods such as chocolate and wine'

For the first three photos, Leanne (pictured) said she united regular workouts with healthy eating and the odd bit of her 'signature soul foods such as chocolate and wine'

For the first three photos, Leanne (pictured) said she united regular workouts with healthy eating and the odd bit of her ‘signature soul foods such as chocolate and wine’

What did Leanne do to get a six pack? 

* She cut her daily calorie limit to just 1450 calories. The average female should eat 2000 calories per day, or more if they are exercising.

* She cut out all alcohol.

* Leanne cut all ‘soul food’, including chocolate.

* She upped her exercise regime to six days per week.

* She weighed all of her food.

* She didn’t eat out once for a month and said no to anything anyone was offering. 

‘I increased my training to six days. I weighed all my food, didn’t eat out once and said no to my favourite foods countless times. WHY?,’ Leanne questioned.

She said: ‘I wanted to show you guys that getting lean takes time, dedication and hard work.

’11 per cent body fat for me was NOT healthy or maintainable. Are you willing to sacrifice food, weigh and track everything you eat or hit the gym daily?

‘This is what it takes to get “shredded”. In the last few weeks I was miserable, hungry and tired. 

‘I  always thought I’d do a bikini comp one day but after doing this mini cut for you guys, I’ve decided I like eating out and wine a little too much to ever get on stage.’

However, for the final four weeks, the 29-year-old wanted to get below 15 per cent body fat - and so she cut out all of her favourite foods, eating out, alcohol and upped her exercise

However, for the final four weeks, the 29-year-old wanted to get below 15 per cent body fat - and so she cut out all of her favourite foods, eating out, alcohol and upped her exercise

However, for the final four weeks, the 29-year-old wanted to get below 15 per cent body fat – and so she cut out all of her favourite foods, eating out, alcohol and upped her exercise

Leanne’s advice to others is to ‘think long and hard if your goal is to have a six pack’ and contemplate what you’re willing to sacrifice and for how long.  

She added that you will need to be dramatically reducing your calories and upping your exercise – and keep at it – in order to lose weight.

In the first photo, Leanne weighed 73.1 kilograms, before she dropped to 66.8 kilograms in the final snap.

Leanne's advice to others is to 'think long and hard if your goal is to have a six pack' and contemplate what you're willing to sacrifice and for how long 

Leanne's advice to others is to 'think long and hard if your goal is to have a six pack' and contemplate what you're willing to sacrifice and for how long 

Leanne’s advice to others is to ‘think long and hard if your goal is to have a six pack’ and contemplate what you’re willing to sacrifice and for how long 

Previously speaking to FEMAIL, Leanne revealed some of the biggest health and nutrition myths.

She said the biggest nutrition myth around is that one diet or style of eating works for everyone:

‘Don’t be fooled into thinking that what worked for your friend or neighbour or work colleague might work for you too,’ she explained.

‘At work, people often ask me how much I weigh or how many calories I eat, but it’s completely irrelevant.

‘I’m 1.83 metres tall, so what I eat is going to be very different to someone who is 1.53 metres. We are all individuals and if one way of eating or one macro split worked for everyone, then we wouldn’t have an obesity crisis.’  

She added that you will need to be dramatically reducing your calories and upping your exercise - and keep at it - in order to lose weight (pictured throughout the transformation)

She added that you will need to be dramatically reducing your calories and upping your exercise - and keep at it - in order to lose weight (pictured throughout the transformation)

She added that you will need to be dramatically reducing your calories and upping your exercise – and keep at it – in order to lose weight (pictured throughout the transformation)

Leanne (pictured) encourages women 'to think of health and fitness like an investment in their health - an investment in their future'

Leanne (pictured) encourages women 'to think of health and fitness like an investment in their health - an investment in their future'

Leanne (pictured) encourages women ‘to think of health and fitness like an investment in their health – an investment in their future’

Leanne’s top tip is to see a professional:

‘If you are exercising and wondering what your macro split should be, book in to see a sports dietitian. Rather than googling it or asking your friend what they do, invest in your health and refer to someone who has studied it for four plus years.’

She also recommends making time for your health and fitness:

‘We all live such busy fast-paced lives that we never find the time to do anything.

‘Most of us get to the end of every day completely exhausted, order takeaway and pass out on the couch.

‘I encourage women to think of health and fitness like an investment in their health – an investment in their future. If you’re sick, you’ll make time to schedule an appointment with the doctor. Think of health and fitness this way too.

‘Schedule your workout into your diary like an important work meeting you wouldn’t miss and schedule some time on Sunday to meal prep as it’ll save you so much time during the week and minimise the need to eat out.’

Link hienalouca.com

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