Lauren Simpson – Training Plan, Nutrition and Interview

Lauren is a fitness model and bikini racer from Australia. You have definitely seen her photos , many of which are on the internet.

Lauren Simpson

She is alive She had a very active lifestyle throughout her life and played representative sports such as football and soccer from an early age. She used to be underweight, did not live healthily and wasted time on hours of cardio training and not eating the right diet. At the time she was not educated about nutrition and did not understand the importance of food or how to help herself with it. She was pushing her body to the limit with minimal food intake. Lauren took the “fitness madness” to an unhealthy extreme. At that time she had a very distorted view of her body and her food .

“My trip is different of classic weight loss stories. I am not someone who was overweight. I’ve seen the opposite extreme. I was slim, exhausted , and obsessed with how I looked. In the end my health paid for it. My transformation was from a slim, unhealthy girl to a strong and self-confident woman full of life. ”

Year of birth: 1990

Height: 170 cm

Weight: 58 kg

Origin: Sydney, Australia

Her love of fitness led her to the competition phase INBA Sydney Super Bodies and INBA Southern Cross Championships, where she won first place.

Lauren Simpson

“My own transformation, that took 18 months and took me a lot of hard work. My main goal was to be someone in the fitness industry who can change lives all over the world. I want to succeed and allow all of you to do the same. Show that you can do what you want, get what you want. If you work, trust the process, and be consistent, you will see results. I want to encourage you to think openly, to set new limits and to push those new limits and lift weights! You can be successful. You will do it . ”

Lauren Simpson and her diet plan

Meal 1: Beef steak, walnuts, spinach and blueberries

Meal 2: Turkey breast, macadamia nuts, mushrooms and a mixture of green vegetables

Meal 3: Perch, avocado and a mixture of green vegetables

Meal 4: (before training): chicken breast and white rice

Meal 5: (after training): protein drink with fruit

Meal 6: Turkey breast and sweet potatoes.

Lauren Simpson und ihr Diätplan

According to Lauren, the human body has at one point a greater need for certain nutrients . Overall we can say that she breaks her macronutrients into 30% protein, 30% fat and 40% carbohydrates . She usually consumes carbohydrates before and after exercise.

Her pre-workout food is high quality protein, complex carbohydrates, and she consumes it approximately 60 to 90 minutes before workout . She chose white rice because of its quick absorption. “I use quite a lot of weights during training so that enough power supplies ensure that I get my maximum performance.”

Lauren Simpson - Nahrung

Immediately after training she takes a protein drink. “The protein uptake within 30 minutes after starting the training starts the process of muscle regeneration, replenishes the glycogen level in the muscles, lowers the muscle less and supports the repair of muscle fibers, which means muscle growth . I found that whey isolate is the best and fastest absorbing type of protein for me personally. “

I also take it after exercise more carbohydrates with a high quality protein source. I usually use brown rice in this meal, because the fiber content makes my body feel like it’s full longer.

“I eat healthy and varied, I train hard in the gym, but I don’t forget the important role of calm and life balance. ”

4 reasons why women should train with weights according to Lauren

Lauren supports women in training with weights and does not associate training with weights with masculinity . Women don’t have to worry about the same muscle growth as men.

1. Weight Loss: The body burns calories during and after strength training. More muscle mass burns more calories. By gradually increasing muscle mass, we burn more calories even when we are not exercising.

2. Body contouring

3. Strength: Overcoming your own strength is incredibly motivating!

4. Health benefits: Exercising with weights is great for building stronger bones, helps fight osteoporosis, and relieves joint pain.

4 Gründe, warum Frauen laut Lauren mit Gewichten trainieren sollten

Lauren advises on how to stay healthy and fit while traveling stays

Traveling is another of Lauren’s passion, she regularly travels abroad. The fact that you need days off to travel doesn’t mean you are taking a break from your healthy lifestyle.

6 Eating Tips during Lauren’s vacation:

1, Pack a few snacks in your hand luggage to have them before, during and after your arrival eat. Usually I pack a pack of nuts, protein bars, fruit , for example apple or banana and oat flakes, which I just have to pour with boiling water.

2, Don’t let yourself be pampered at every meal – it’s all about balance. Don’t miss out on French pastries or Italian pizza, pay attention to the portion size. Eat healthy and light meals like salad or meat with vegetables during the day if you want to have dessert at night. Use the 80/20 rule. 80% are healthy and the rest 20% are food.

Lauren berät, wie man auf Reisen gesund und fit bleibt

3, Don’t drink all the calories – cocktails taste fantastic, but they’re full of sugar! Take a cocktail, but if possible, like less carbonated drinks Water, soda, fresh lime juice, or wine.

4, It is very likely that you will eat out at various buffets or restaurants, so try that healthiest options to choose which are offered. Most restaurants will prepare grilled meat with vegetables or salad for you. Ask for proteins in grilled or steamed form such as grilled or steamed vegetables.

5, You can buy at the grocery store healthy snacks such as fruit, nuts or muesli bars that you can pack in your backpack and leave for later.

6, In hotel buffets for Breakfast chose something healthy like eggs or oatmeal instead of bread or sweet cereal.

On the website, Lauren recommends doing a full-body HIIT workout at least 2-3 times a week during the holidays.

This is how a high-intensity workout during your vacation from:

• 30 pushups

• 30 crouching jumps

• 30 climbers

• 30 jumping jacks

• 30 sit-ups

• 30 jumps with lunges

• 20 burpees

• 1 Minute Plank

• Let rest for 2 minutes after each series. Repeat 4 times.

Don’t forget, every workout is better than no workout ! [4 ]

Lauren Simpson Training

Lauren Simpson and her preparation for the competition

She only started to prepare for her first competition 9 weeks before the gig . She needed to gain more muscle for this competition. So she started eating much more carbohydrates than she was used to (high-carb diet), stopped doing cardio and concentrated on weight training. Her body began to change and her curves got bigger. Two weeks before the competition, she started cutting the amount of carbohydrates and add circuit training that focused on strength as a form of cardio.

“Personally, I consider myself a rather shy person, so performing on stage was a big problem for me. But after a year of thinking … whether or not to compete … I decided it was time to try it on my skin. ” calories to have reached my daily income. ”

I use nutritional supplements every day, the most common are fat burners, BCAA, and glutamine Protein.


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