Business student who lost 10kg in eight weeks shares the full-body workout she uses to stay in shape – and all you need to do it is a park bench
- Lily Turton is a diet and fitness coach who lives on Queensland’s Sunshine Coast
- She lost 10kg in the space of two months between January and March 2020
- The 18-year-old recently shared a video of her favourite full-body workout
- It involves simple exercises including push-ups, tricep dips and hip thrusts
A business student who lost 10 kilos in the space of two months has shared the simple workout she uses to stay in shape.
Lily Turton transformed her appearance by tracking calories, reducing portion sizes and incorporating weight training into her exercise routine, which had previously focused exclusively on cardio.
The 18-year-old from the Sunshine Coast in Queensland recently took to Instagram to share a video of her favourite full-body circuit, which involves five exercises that can be performed on a park bench.
Ms Turton said each movement – incline push-ups, tricep dips, hip thrusts, step-ups and leg lift reaches – should be done four times for 45 seconds with a 15-second break in between.
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Queensland student Lily Turton (left, in January 2020 and right, in March 2020) lost 10 kilos in the space of two months by tracking her calories and reducing portion sizes
Ms Turton (pictured in 2021) is building a reputation for sharing ‘realistic’ workouts that can be followed by viewers of all fitness levels
Dozens of Ms Turton’s 26,800 followers left comments praising her for sharing ‘realistic’ routines that can be used by viewers of all fitness levels.
‘These are great workouts Lily,’ one woman replied.
‘Awesome,’ said a second, while others encouraged Ms Turton to continue pursuing her career on Instagram.
The aspiring diet and fitness coach previously told Daily Mail Australia she started her weight loss journey to ‘change her relationship with food’, and reached her goal while still enjoying her favourite meals.
Ms Turton, who is also studying a part-time nutrition course, began by researching the caloric density of different foods to determine what she should be eating for fast but sustainable weight loss.
She started tracking her daily calorie intake to ensure she was eating in a calorie deficit, which is where you consume fewer calories than your body burns.
Lily’s top weight loss tips
1. Get enough sleep: Ms Turton says she is more prone to binge-eating and snacking on processed food when she is tired.
2. Increase fruit and vegetable intake: Everyone should eat at least five 80 gram portions of fruit and vegetables a day.
‘I can’t stress this enough!’ Ms Turton said.
3. Don’t deprive yourself: Ms Turton says it is possible to eat any food your want and still lose weight – provided you track calories and control your portions to remain in a calorie deficit.
4. Be active: Ms Turton promises every bit of movement done throughout the day will add up to make a huge difference in daily calorie expenditure.
‘When you go to the shops do you opt for the escalator or the stairs? You should be saying stairs,’ she said.
5. Progress takes time: Ms Turton urges women to remember there is no quick fix for sustainable weight loss. Consistency is the key.
Ms Turton (left, in January 2020 and right, in March 2020) transformed her body by adding weight training into her exercise routine which had previously focused exclusively on cardio
Different for every individual, a calorie deficit is the energy your body requires to survive and maintain your current weight, minus the calorific value of your daily food intake.
If your body requires 2,000 calories a day and you only consume 1,200 a day, you are in calorie deficit of 800 and will steadily lose weight as long as this is maintained.
A video documenting her health and fitness journey, which has amassed 3,033 ‘likes’ since it was uploaded on Instagram on January 7, drew dozens of delighted responses.
Ms Turton (pictured) uses a short full-body workout made up of five simple exercises to maintain her svelte physique
‘You are such an inspiration. You should be so proud of yourself,’ one fan wrote.
‘Yes queen,’ said a second, while a third wrote: ‘You’ve nailed it, well done!’
A fourth thanked Ms Turton for sharing the clip, adding: ‘Heck this has motivated me! You go girl.’
Others said they loved how she focused on simple weight loss tips that are often overlooked in favour of juice cleanses, detox fads and crash diets.