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A pharmacist who & # 39; no curves & # 39; had revealed how she shaped her dream body (Alana Vogt in the photo before and after)

A pharmacist who & # 39; no curves & # 39; had revealed how she shaped her dream body.

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Alana Vogt, 30, from the Gold Coast, said she never had a curvy figure like a young woman, and it's something she had to work extremely hard on.

But between 2014 and today, Alana attracted eight kilos and brought her weight from a slim 53 kilos to a muscular 61 kilos.

A pharmacist who & # 39; no curves & # 39; had revealed how she shaped her dream body (Alana Vogt in the photo before and after)

A pharmacist who & # 39; no curves & # 39; had revealed how she shaped her dream body (Alana Vogt in the photo before and after)

Alana Vogt, 30, from the Gold Coast, said she never had a curvy figure as a young woman, and it is something she has had to work extremely hard on (photo: Alana now)

Alana Vogt, 30, from the Gold Coast, said she never had a curvy figure as a young woman, and it is something she has had to work extremely hard on (photo: Alana now)

Alana Vogt, 30, from the Gold Coast, said she never had a curvy figure as a young woman, and it is something she has had to work extremely hard on (photo: Alana now)

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Write on her Instagram page, Alana revealed that there are five things that have helped her build muscle and create her dream body.

The first of these is resistance training – or working out with weights in the gym.

What are Alana's five steps to building muscle?

1. Resistance training.

2. Progressive overload.

3. Eat with a slight calorie surplus.

4. Upping daily protein.

5. Enjoy the process because it will take a while.

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& # 39; This is a no brainer and essential for muscle recovery, & # 39; Alana wrote.

Her second point is that you have to gradually overload – which means that you add more weight or more volume (sets and repetitions) over time.

& # 39; This means that you are challenging yourself, & # 39; she said.

Then the 30-year-old said you should eat in a & # 39; light calorie surplus & # 39; if you want to make progress.

This means that you eat a little more than your body needs.

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To gain muscle mass, you need to concentrate all day on 4-6 well-portioned and snacks that consist primarily of good quality food and nutrition.

But between 2014 and today, Alana has attracted eight kilos and brought her weight from a slim 53 kilos to a muscular 61 kilos (pictured before and after)

But between 2014 and today, Alana has attracted eight kilos and brought her weight from a slim 53 kilos to a muscular 61 kilos (pictured before and after)

But between 2014 and today, Alana has attracted eight kilos and brought her weight from a slim 53 kilos to a muscular 61 kilos (pictured before and after)

Alana revealed that there are five things that helped her build muscle and create her dream body (now pictured)

Alana revealed that there are five things that helped her build muscle and create her dream body (now pictured)

Alana revealed that there are five things that helped her build muscle and create her dream body (now pictured)

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The fourth way Alana was able to change her body was to increase her daily protein – because the body needs protein to build muscle.

& # 39; Make sure you have enough protein in your diet for your body weight, & # 39; she said.

Finally, it is crucial that you enjoy the process:

& # 39; Changing your body composition is a long process, & # 39; said Alana. & # 39; Make it part of your lifestyle and it doesn't seem like a chore. & # 39;

Alana swears by eating in a slight calorie surplus (photo), and gradually overloading in the gym

Alana swears by eating in a slight calorie surplus (photo), and gradually overloading in the gym

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Alana swears by eating in a slight calorie surplus (photo), and gradually overloading in the gym

When it comes to the exercise Alana is now doing, she revealed that it consists of zero cardio and weight training six days a week (shown before and after)

When it comes to the exercise Alana is now doing, she revealed that it consists of zero cardio and weight training six days a week (shown before and after)

When it comes to the exercise Alana is now doing, she revealed that it consists of zero cardio and weight training six days a week (shown before and after)

When it comes to the exercise Alana is now doing, she revealed that it consists of zero cardio and weight training six days a week.

& # 39; I do about 6,000 steps a day and eat about 2,000 calories, & # 39; she said.

& # 39; Ladies should not be afraid to see the numbers on the scale increase, & # 39; she added.

& # 39; Muscle building takes time, a slight calorie surplus and gradually overloading with your weight training. There are no shortcuts, just a lot of hard work! & # 39;

Consistency has been the key for the 30-year-old, who has transformed her body for the past five years and has spent long hours at the gym.

Regarding nutrition, Alana said she is following a flexible diet approach - tracking her intake of both macro & # 39; s and calories (photo)

Regarding nutrition, Alana said she is following a flexible diet approach - tracking her intake of both macro & # 39; s and calories (photo)

Regarding nutrition, Alana said she is following a flexible diet approach – tracking her intake of both macro & # 39; s and calories (photo)

She usually eats three meals a day, as well as a mix of healthy treats and what she likes (photo: Alana)
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She usually eats three meals a day, as well as a mix of healthy treats and what she likes (photo: Alana)

She usually eats three meals a day, as well as a mix of healthy treats and what she likes (photo: Alana)

Regarding the diet, Alana said she is following a flexible dietary approach – by tracking her intake of both macros and calories.

She usually eats three meals a day, as well as a mix of healthy treats and what she likes.

& # 39; My favorite food is chocolate and my favorite cuisine is Italian, & # 39; said Alana.

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& # 39; I can certainly eat and will probably finish your food if you do not eat everything. & # 39;

Click to follow Alana Vogt on Instagram here.

. (TagsToTranslate) Dailymail (t) femail (t) gold-coast