Are you on a quest to safely achieve weight loss and discover effective workouts?
AYBL Athlete, Alvine Nina uses her platform to help educate others on their journeys to safe weight loss and effective workouts (especially for your glutes!). So, in this exclusive interview we asked her all the need to know questions to provide you with valuable insights and guidance on your fitness journey.
Empower yourself with Alvine’s advice and discover the secrets to reaching your goals with confidence and ease.
What does your typical weekly workout split look like?
My typical weekly workout split includes a mix of cardiovascular exercises, strength training, and flexibility exercises. For example l might engage in cardio activities like running, cycling, or walking for at least three to five days a week. Additionally, incorporating strength training exercises, such as weightlifting or bodyweight exercises, two to three times a week help me build and maintain muscle mass. And l always stretches after my sessions to improve flexibility and prevent injuries.
What do you typically eat in a day?
My daily diet consists of a variety of nutrient-dense foods to support my weight loss and overall health. I Focus on consuming lean proteins (chicken, fish, tofu), whole grains (oats, quinoa, brown rice), plenty of fruits and vegetables, and healthy fats (avocado, nuts, olive oil). I am mindful with my portion sizes and I also try to avoid processed foods, sugary snacks, and excessive amounts of added sugars and saturated fats. I always stay hydrated by drinking plenty of water throughout the day.
What foods do you recommend to aid weight loss/support a calorie deficit diet?
When aiming for weight loss or maintaining a calorie deficit, it's helpful to choose foods that are low in calories but still provide satiety and essential nutrients. Some examples include leafy greens, broccoli, cauliflower, lean proteins like chicken breast or fish, legumes, and low-fat dairy products. These foods tend to be high in fibre, protein, or both, which can help keep you full and satisfied while consuming fewer calories.
What exercises would you recommend to aid weight loss, in line with a calorie-deficit diet?
In line with a calorie-deficit diet, a combination of cardiovascular exercises and strength training can be effective for weight loss. Cardio exercises like running, cycling, swimming, or HIIT workouts can help burn calories and increase overall energy expenditure. Incorporating strength training exercises, such as weightlifting or bodyweight exercises, can help build muscle mass. Muscle requires more energy to maintain, so having more muscle can boost your metabolism and help burn more calories even at rest.
What exercises are best for ‘toning up’, again in line with a calorie-deficit diet?
To "tone up" while following a calorie-deficit diet, the focus should be on strength training exercises. Resistance training helps build lean muscle, which can give your body a more defined and toned appearance. Include exercises like squats, lunges, push-ups, rows, and planks to target different muscle groups. We have to remember that achieving a toned look also involves reducing overall body fat, so maintaining a calorie deficit and engaging in regular cardiovascular exercise is essential.
What are some common misconceptions about weight loss?
Some misconceptions about weight loss include the belief that crash diets or extreme calorie restriction are the best methods to lose weight. However, sustainable weight loss comes from making long-term lifestyle changes, including a balanced diet and regular exercise. Another misconception is that certain foods or supplements can magically burn fat. While some foods can support weight loss efforts, there is no "magic bullet." Weight loss requires consistency, patience, discipline and creating a calorie deficit.
What else can you do to achieve weight loss, safely?
Besides diet and exercise, other factors can contribute to safe weight loss. Prioritise getting enough sleep, as insufficient sleep can disrupt hormones that regulate appetite and hunger. Manage stress levels through practices like meditation, deep breathing exercises, or engaging in activities you enjoy. Surround yourself with a supportive community , friends, family or seek professional help, such as a registered dietitian or a personal trainer, to guide you through your journey.
What measures should you put in place/bear in mind to ensure you work towards your weight loss goals safely?
To work towards your weight loss goals safely, it's important to set realistic expectations and be patient with the process. Rapid weight loss can be detrimental to your health and lead to muscle loss instead of fat loss. Instead, aim for a gradual and sustainable weight loss of 1-2 pounds per week. Listen to your body's cues and make adjustments if needed. Stay consistent with your exercise routine, but don't over do it.
Why is it important that everyone tailors their goals/journey specific to them?
It is crucial for individuals to tailor their weight loss goals and journey to their own unique circumstances for several reasons. Firstly, everyone has different starting points, body compositions, metabolisms, and health considerations. What works for one person may not work for another. Tailoring goals allows individuals to set realistic and achievable targets based on their own needs and capability. Secondly, individual preferences and lifestyles play a significant role in sustaining long-term success. By personalising their journey, individuals can choose exercises and dietary approaches that they enjoy and are more likely to stick to over time. This increases adherence and makes the process more enjoyable, leading to better outcomes. Additionally, tailoring goals and journeys helps promote overall well-being and mental health. It encourages a positive relationship with food and exercise by focusing on self-care, body positivity, and self-acceptance. Embracing individuality and uniqueness fosters a healthier mindset and reduces the chances of falling into comparison traps or unhealthy habits.
What message would you like to share with our community to help them achieve their goals?
My message to the community is to embrace your own journey and prioritise sustainable, long-term changes over quick fixes. Weight loss is not just about reaching a number on the scale; it's about improving your overall health and well-being. Focus on creating a balanced lifestyle that includes regular physical activity, nourishing your body with wholesome foods, and practising self-care. Set realistic and achievable goals that are specific to you, considering your starting point, preferences, and limitations. Remember that progress may not always be linear, and there will be ups and downs along the way.
Be patient, stay consistent, and celebrate small victories along the journey. Seek support from a community of like-minded individuals who can provide encouragement, motivation, and accountability. Surround yourself with positive influences and seek guidance from professionals, such as registered dietitians or personal trainers, to ensure you're on the right track. Above all, remember that your worth is not determined by the number on the scale. Love and appreciate your body throughout the process, regardless of its size or shape. Focus on creating a healthier and happier version of yourself, and the weight loss will become a natural byproduct of your commitment to self-care.❤️
Your journey to safely achieving your weight loss goals is crucial in paving the way for a healthy fitness journey and lifestyle. With Alvine's invaluable tips and tricks, we hope you find the inspiration and motivation to keep pushing forward and achieve your goals.
Alvine wears one of our newest shades, green, in our best selling Balance V2 collection.