The personal trainer reveals EXACTLY what you need to do to lose weight or muscle

Soph Allen (pictured) explained the difference between increasing muscle gain and cutting to lose weight

In recent times, the health and exercise industry has been swept by a wave of new exercise trends, each of which promises to leave you more toned, more sculpted and in better shape than the previous one.

The personal trainer and fitness influence in Melbourne, Sophie Allen, 29, recently shared an informative breakdown on two of these nutritional phenomena: the concepts of storing and cutting.

Taking Instagram, Ms. Allen explained the difference between the two practices and how one leads to impressive muscle gain while the other will see it shedding fat for a slimmer appearance.

Soph Allen (pictured) explained the difference between increasing muscle gain and cutting to lose weight

Soph Allen (pictured) explained the difference between increasing muscle gain and cutting to lose weight

According to the body coach, both processes are healthy with "different purposes" and are based on calorie counting.

So, what exactly is a volume and a cut, and when should one choose over the other?

& # 39;[The goal of bulking is to] get fit and build muscle, also build that booty, "said Ms. Allen.

"Massively, you can eat with an excess of calories, which means you eat more calories than your body needs for daily activity and function.

"You can still build when you eat at the beginning or in a deficit, but eating too much will get you faster."

Both processes are healthy with different purposes & # 39; and they are based on counting calories

Both processes are healthy with different purposes & # 39; and they are based on counting calories

Both processes are healthy with different purposes & # 39; and they are based on counting calories

In large quantities, you eat in a caloric excess, which means that you eat more calories than your body needs & # 39;

In large quantities, you eat in a caloric excess, which means that you eat more calories than your body needs & # 39;

In large quantities, you eat in a caloric excess, which means that you eat more calories than your body needs & # 39;

Ms. Allen recommended overeating those who already have a low percentage of body fat, which is approximately 15 to 18 percent for women.

He also advised "ripple your nutrition" to avoid gaining much weight for the most part, which means eating 20 percent surplus in week one and alternate this with 10 percent surplus every two weeks.

Ms. Allen enjoys an impressive audience of 191,000 followers on Instagram, and regularly shares honest discussions about her body struggles with bloating, stress and inflammation.

She has documented her weight loss journey and carved the body on the social platform since 2015, and is a certified nutrition trainer.

Cutting involves eating fewer calories than your body needs to promote fat burning

Cutting involves eating fewer calories than your body needs to promote fat burning

Cutting involves eating fewer calories than your body needs to promote fat burning

"When it comes to cutting, it's all about losing fat," he explained.

"This means you should eat fewer calories than your body needs for daily activity.

"Most of my clients have been sitting in an aggressive deficit for too long, and I almost always put them on a one or two week diet break to allow them to eat basic calories before dropping them again."

Women should eat approximately 2,000 calories a day to maintain their weight

Women should eat approximately 2,000 calories a day to maintain their weight

Women should eat approximately 2,000 calories a day to maintain their weight

"This allows them to lose fat while consuming more calories," he said.

According to government health statistics, the recommended daily reference for men is 2,500 calories, while women should consume a little less than 2,000 calories per day.

These values ​​vary according to age, metabolism and their level of physical activity.

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