A personal trainer and model has revealed why you need to bin the scales and stop weighing yourself today, and the secrets behind her own rock-hard abs.
Camilla Akerberg, 31, from Sydney, said she stopped weighing herself several years ago and advises her clients to do the same, because people often get ‘fixated’ on the number they see in front of them.
This number is both misleading and can lead to an unhealthy relationship with your body.
Camilla revealed how she tracks her body progress instead, and her eight go-to meal choices and exercise regime.
A personal trainer and model has revealed why you need to bin the scales and stop weighing yourself today, and the secrets behind her own rock-hard abs (Camilla Akerberg pictured)
Camilla Akerberg (pictured), 31, from Sydney, said she stopped weighing herself several years ago and advises her clients to do the same, because people often get ‘fixated’ on the number
Why you shouldn’t use weighing scales
Muscle weighs more than fat
Camilla explained on her website that there are a number of reasons why you need to ditch the weighing scales, the first of which is down to body composition.
‘Muscle weighs more than fat,’ she wrote.
‘I have had clients with incredible transformations who didn’t lose much weight on the scales, but their bodies completely changed.’
The PT said the best way to get over an obsession with the scales if you’re trying to lose weight is to concentrate on your training regime instead.
Chances are if you’re doing regular weight lifting or body weight exercises, you are building muscle mass.
This might mean you’re putting on weight, but it’s all muscle.
Camilla (pictured) revealed there are a number of reasons why the numbers on the scales fluctuate, including the fact that muscle weighs more than fat and stress has a role to play
You fluctuate daily and that’s normal
The second reason why daily or weekly weigh ins are a bad idea is down to the fact that in any given day, our weight fluctuates depending on what we’ve eaten, how much we’ve drunk and our menstrual cycle.
‘Fluctuations can be due to if you have drank or eaten beforehand or not, natural hormonal fluctuations, water retention due to food and drink, alcohol, salt, unhealthy foods and even some healthy foods can cause your body to hold on to water and weight,’ Camilla said.
It’s best to avoid weighing yourself and instead go by how your clothes fit.
All bodies are different
Camilla explained that many of her clients have come up to her in the past and asked her how much she weighs.
But again, this is pointless, because we all have different genetics, different body types, bone structure and metabolism speeds.
Finally, even when you’re on track with your training, there are plenty of other health issues that might be affecting your results, Camilla (pictured) said, like hormonal imbalances
Finally, even when you’re on track with your training, there are plenty of other health issues that might be affecting your results.
‘Some hormonal fluctuations, like our monthly menstruation cycle, is completely natural and normal. Your age and sex will also affect your hormones,’ Camilla said.
Other things like stress, lack of sleep and excess cortisol in the body also have an effect.
If you’re going through a particularly difficult period at work, try not to worry too much if you feel a bit heavier.
What is on Camilla’s typical day on a plate?
Camilla’s typical day on a plate includes eight daily meals and snacks
PRE-BREAKFAST, 5.30AM: Apple cider vinegar in a big glass of water with some squeezed lemon juice and supergreens and a piece of homemade frittata.
BREAKFAST, 9AM: Two hard-boiled eggs, smoked salmon, rocket, tomato, avocado and feta.
DURING TRAINING, 11.30AM: Branches chained amino acids in water.
LUNCH, 1PM: Tuna, brown rice and quinoa, pesto and broccolini.
SNACK, 3PM: Hummus and carrots.
SNACK, 5PM: Carob chocolate and blueberries.
DINNER, 7PM: Barramundi, greens, pumpkin, rocket, walnuts, pear and cabbage.
EVENING SNACK, 8.30PM: Casein supplement and blueberries.
Camilla (pictured) has regular DEXA or body composition scans, which shine a light on how much muscle mass, bone mineral density and fat tissue you hold onto
How to measure progress instead
Camilla has regular DEXA or body composition scans, which shine a light on how much muscle mass, bone mineral density and fat tissue you hold onto.
The PT also likes to take progress photos to show how far you’ve come, as she said you often tend to forget how different you looked a month ago.
Camilla recommends taking pictures at the same time every month, whether it’s the first or final day, and wear the same swimwear, underwear, sports bra and shorts for all the snaps.
‘Use a mirror or do self-timer on your phone or camera and take the snaps in the same location each time at a place that has nice, even light,’ Camilla said.
‘Use a mirror or do self-timer on your phone or camera and take progress snaps in the same location each time at a place that has nice, even light,’ Camilla (pictured) said
What are the secrets behind Camilla’s rock-hard abs?
1. Planks and plank-based variations: Planking is one of Camilla’s favourite core exercises that engages all layers of your abdominal fascia.
The PT shared the five moves behind her rock-hard abs, including hollow and V sit holds
2. Hollow holds: To perform this move, lie on your back, raise your legs to a hold at an angle where your spine is being pushed towards the floor and raise your head up to look down towards your toes.
3. V sit holds: The V sit hold targets both your low abs where you’re likely to hold on to tummy fat and your obliques. Crunch slightly to increase the tension or add a side to side rotation to incorporate a Russian twist.
4. Compound exercises: Compound exercises that burn a lot of calories and require a lot of stabilisation work from your core like lunges, squats, Single leg RDLs or deadlifts are all good.
5. High intensity exercises: Moves like burpees, squat jumps, mountain climbers, box jumps and hill sprint intervals will all blast fat around the abdominal area.
Camilla (pictured) said it’s important to remember that health is ‘so much more than just a number’, and it’s more about how you feel
Measure with your clothes
If your clothes are getting baggier and/or fitting better, you will be losing weight.
Camilla said you should use this as your spur to keep going.
Finally, measurements such as the width of your waist and hips can indicate what you feel on the inside.
Camilla said it’s important to remember that health is ‘so much more than just a number’, and it’s more about how you feel.
What is Camilla’s weekly exercise regime?
Day one: Full Body Hypertrophy tri-set workout
Day two: Legs (glute activation circuit and hypertrophy)
Day three: Shoulders & Core 8-12-25 rep workout
Day four: Back & Core hypertrophy superset workout
Day five: Full Body circuit training