How to get your dream bum this summer: Personal trainer, 31, shares the secrets for sculpting your physique – and the snacks she swears by for staying lean
- Personal trainer Sophie Allen shared the secrets for sculpting a lean toned bum
- Sophie, 31, from Sydney, said you have to be patient as it took her four years
- You need to make sure you’re being consistent and up the intensity of workouts
- Sophie follows a balanced macro diet and has several snacks for staying lean
- She also makes sure to get 10,000 steps and at least seven hours of sleep a night
A personal trainer who changed her training and diet to sculpt her dream physique has shared her secrets for getting your ideal body this summer, and the snacks she says help her maintain her figure without going hungry.
Sophie Allen, 31, from Melbourne, credits lifting heavy weights, compound movements and patience for her fuller bum – as well as a dedicated dietary approach that means she eats the right amount of protein, fat and carbohydrates for her body.
‘Growing your glutes takes time,’ Sophie posted on her Instagram page.
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A personal trainer who changed her training and diet to sculpt her dream physique has shared her secrets for getting your ideal body this summer (Sophie Allen pictured)
When it comes to the best approach, Sophie said the first thing you need to think about is lifting heavy rather than light dumbbells:
‘Don’t be afraid to lift heavy,’ Sophie said. ‘The best results I’ve seen have been when I’ve focused on progressing my weights.’
She also said you should up the frequency of your workouts, as the ‘glutes can handle more sessions’ than you might think.
Sophie targets her glutes three times a week with various weights and rep ranges.
‘Mix up the rep ranges you’re using – lighter reps and lighter weights, lower reps and heavier weights, get strong across all the ranges,’ Sophie said.
If you’re just getting started, the PT recommends compound movements – or exercises that work multiple muscle groups at the same time.
Good examples of compound movements include squats, dead lifts and bench presses – all of which Sophie works into her exercise programs regularly.
The 31-year-old (pictured) said lifting heavy and making sure you target the glutes at least three times per week is the best idea
But it’s not just exercise that will help you to create a bigger and more sculpted bum, but paradoxically rest too.
‘Recovery is so important. You need to rest in order to grow – both in between sets and in between sessions,’ Sophie said.
The 31-year-old advocates at least seven hours of sleep a night, but ideally eight as this gives her muscles longer to restore and repair while she sleeps.
Sophie said her personal transformation took four years, so you have to be patient and can’t expect to see results overnight.
Sophie (pictured) follows the idea that she will eat half a plate of vegetables or salad, one quarter of a plate of protein and one quarter of a plate of complex carbohydrates
What is Sophie’s day on a plate?
* BREAKFAST: Two oat milk coffees and apple pie French toast.
* MID-MORNING: Weetbix, peaches and yoghurt.
* LUNCH: Salmon, rice and mixed vegetables.
* DINNER: Chicken, pumpkin and mixed vegetable pasta.
* DESSERT: Chocolate protein mug cake.
TOTALS = 1,715 calories, 123 grams of protein, 37 grams of fat and 222 grams of carbs.
When it comes to diet, Sophie said she mainly follows the idea that she will eat half a plate of vegetables or salad, one quarter of a plate of protein and one quarter of a plate of complex carbohydrates.
She’ll always make sure she gets in a dose of healthy fats, whether it’s from avocado or extra Virgin olive oil, with every meal.
‘Diet is so crucial to changing the shape of your body,’ Sophie said.
‘Lean protein with plenty of veg is a great lunchtime option for keeping you full, nourished and healthy.’
She also makes sure she always has lots of healthy snacks on hand.
The PT’s favourites are blueberries, tomatoes, brown rice cakes with avocado and tuna, chicken and turkey deli meat and seaweed crackers.
Sophie also likes popcorn and protein yoghurt, which she often buys from YoPro.
‘Meal prep is the best way to stay on track, but we don’t always have time!’ Sophie said.
‘These are the quick snacks that I grab from the supermarket that don’t break the calorie bank!’
Sophie (pictured) aims to get at least 10,000 steps per day on her fitness tracker – and said this often helps her drop kilos when she puts on weight
Sophie aims to get at least 10,000 steps per day on her fitness tracker – and said this often helps her drop kilos when she puts on weight.
‘I’ve been getting 10,000 steps or just over per day for the past three weeks, and I’ve been really consistent with it as it’s something I do for my cardio levels,’ Sophie said.
While she said walking isn’t necessarily cardio per se, going for a daily walk also helps you to ‘stay active’ during the day and means you’re always moving and not too sedentary.
Alongside this, the 31-year-old also prioritises a ‘quick and dirty’ 20-minute workout daily to activate all of the different small muscle groups.
Finally, Sophie said you will never drop weight unless you are making sleep a priority in your weight loss regime.
‘Last night, I went to bed at 12.30 and it was just too late as I’m tired and moody today,’ she said.
Normally, Sophie said she gets into bed at around 9pm and then falls asleep between 10 and 10.30pm, waking up around 6.30am.
This allows her body to repair after working out, and means she is less likely to over-eat the next day.
What are Sophie’s secrets?
1. Get 10,000 steps per day.
2. Get seven or eight hours sleep each night.
3. Make sure that half of your plate is filled with vegetables or salad, a quarter is protein and a quarter is complex carbohydrates. You can add a dollop of healthy fats to the top.
4. Lift heavy weights as this is where you’ll see progression.
5. Make sure you target an area like the glutes regularly if you want to change it. Sophie recommends three times a week.
6. The PT said you need to mix up the intensity and rep ranges of what you’re doing.
7. Remember rest is key and you won’t get stronger without incorporating rest days.
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