The question of whether diet or exercise is more important in the bid to lose weight is a hotly debated topic.
But while it’s clear you need to hone both in order to build the body of your dreams, it would seem as though what you’re putting into your mouth matters most.
Sydney personal trainer to the stars Jono Castano‘s wife Amy is testament to this, switching over to a ketogenic diet and seeing radical changes.
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Sydney personal trainer to the stars Jono Castano’s wife Amy is testament to this, switching over to a ketogenic diet and seeing radical changes
Before she overhauled her daily diet Amy, 29, was training five time a week doing fitness-based classes at the gym, all of which were of a low intensity.
She’d follow this by eating healthy during the week – but not controlling her portion sizes – and ‘blowing out’ on the weekends.
In order to get results she needed to change her routine, so she looked at the professional foodie in their family.
Before she overhauled her daily diet Amy, 29, was training five time a week doing fitness-based classes at the gym, all of which were of a low intensity
‘Even though I’m now married to a trainer, he’s extremely busy so I can only ever get in for a workout with him once a week or fortnight,’ she told FEMAIL
‘Even though I’m now married to a trainer, he’s extremely busy so I can only ever get in for a workout with him once a week or fortnight,’ she told FEMAIL.
‘I’m very much a person who needs someone to tell me what to do while I’m training so I do prefer attending a gym class.’
So Jono formulated a program designed to work with her specific interests in mind.
‘I will attend a gym class in the morning like HIIT or spin for 45 mins and this was my cardio. I’d then do at least an extra 30-45 mins of weights/resistance training after or later in the day,’ she said.
‘I’m very much a person who needs someone to tell me what to do while I’m training so I do prefer attending a gym class,’ she said
Laura’s trainer Jono Castano Acero
The ketogenic, or keto diet, involves eating majority of the daily calories from fat sources – All the while keeping protein low to moderate and restricting carbohydrates to a minimum.
Carbohydrates are the body’s preferable source of fuel. And since the keto diet doesn’t provide enough carbs to sustain the typical energy levels, the body is forced to become more efficient at turning the fat into energy. In the ketogenic diet the liver metabolises the dietary fat into ketone bodies which can be used for the energy for brain and the body.
‘Jono also put me on his keto diet plan. It’s basically cutting carbs to 20 grams a day and filling up on protein, fats and low carb veggies that equal to 1200-1400 calories a day.’
In total she was able to lose 15 kilograms and gain back her confidence, energy and balanced approach to food.
Previously Jono, who coaches The Bachelor’s Laura Byrne and her boyfriend Matthew Johnson, revealed how you can build a proper booty in the gym.
Previously Jono, who coaches The Bachelor’s Laura Byrne and her boyfriend Matthew Johnson, revealed how you can build a proper booty in the gym
But everything done in the gym is amplified by the ketogenic diet back at home, which Laura and Amy (pictured) both follow
‘The best exercises to build a booty are hip thrusts and squats,’ Jono said.
‘Combine these two on a regular basis while focusing on the tempo, engagement and volume and you will see that booty grow in a few weeks.
‘These movements focus on building the core with correct coaching too. We also focus on isolating the core with different movements planks, knee tucks, side rotations and to spice it up we jump on the TRX.’
But everything done in the gym is amplified by the ketogenic diet back at home, which Laura and Amy both follow.
‘Jono also put me on his keto diet plan. It’s basically cutting carbs to 20 grams a day and filling up on protein, fats and low carb veggies that equal to 1200-1400 calories a day,’ she said
‘Laura has five meals a day: breakfast, mid morning, lunch, mid afternoon and dinner which include animal proteins and non-starchy, above-ground vegetables like broccoli, brussel sprouts and spinach,’ Jono explained.
‘She also eats fruits low in carbohydrates like avocado, berries, lemon and lime, fats, nuts, seeds, oils and high fat dairy.
‘Some dairy can kick the body out of ketosis when the carbohydrate content is too high.’
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