Isabella Raso, based in Sydney, detailed that she maintained a calorie deficit, engaged in strength training up to three times weekly, walked 10,000 steps daily, and prioritized rest and recovery.
As the 22-year-old founder of Bfit Fitness explained to FEMAIL, she monitored her calorie intake using the MyFitnessPal app to ensure adequate protein intake and sustained the calorie deficit.
Raso also described her typical daily eating habits and dispelled common misconceptions about weight loss. Her approach involved reducing daily calorie intake by 500, resulting in a weekly loss of approximately 500 grams.
“While maintaining a calorie deficit is crucial, the quality of calories consumed is just as important,” emphasized Ms. Raso. “The focus on macro and micronutrients played a pivotal role in my success.”
She highlighted that consuming whole foods kept her satiated and provided essential vitamins and minerals, while prioritizing proteins helped preserve muscle mass. Additionally, healthy fats were integral to her diet for sustaining energy levels and supporting hormone production.
“By balancing my macronutrient intake and emphasizing nutrient-dense foods, I was able to maintain a consistent calorie deficit and achieve my weight loss goal in a healthy and sustainable way,” she said.
2. Strength training two to three times a week
Ms Raso said it is a “common misconception” about fat loss that it requires a significant amount of exercise.
To tone her physique, she lifted weights two to three times a week and was in the gym for just 45 minutes.
‘My training sessions emphasize strength training over cardio. This approach is designed to build and maintain muscle mass during the diet phase,” she said. ‘Muscle maintenance is crucial for several reasons: it supports overall strength and functionality and contributes to a leaner appearance by increasing lean body mass.’
3. Complete up to 10,000 steps per day
In addition to exercising, Ms. Raso opted not to follow a set cardio routine, instead making sure she walked between 8,000 and 10,000 steps daily.
She focused on increasing this step count by walking in the morning before work.
“Incorporating regular walking into my routine has allowed me to stay active without the need for structured cardio training,” she said.
4. Rest and recovery
When she wasn’t exercising, Ms. Raso made sure to rest to help her body recover.
“Rest and recovery are often overlooked, but are essential components of any successful fat loss journey,” she said.
‘When I wasn’t training in the gym, I prioritized complete rest days where I was just walking. I also made sure I got at least 7-9 hours of high-quality sleep every night to optimally recover, reduce stress and improve overall performance during my training sessions.’
