Hi! I'm Riley, I'm Australian, 20, studying Nutritional Medicine at University, have been modelling on and off for 6 years and I've just come home from exploring Europe. This is my visual diary and personal journey to health, happiness and fitness.
Am I vegan? A raw foodist? I'm not into labels - so, when people ask me that question, I simply reply: "I eat what I want, when i want it." My only rule is: If I don't enjoy eating it, it doesn't make me feel nourished or zaps me of energy; I don't eat it. I'm not trying to live forever, I just want to feel as good as I can while i'm alive.
I want to inspire happiness, determination, self love, acceptance and intelligence.
Height: 6'1
Highest: 80kgs
Lowest: 67kgs
Current: 70.1kgs


I know this is a lot to read BUT IT’S WORTH IT!
Losing a little or a lot of fat involves pretty much the same concept - consistent dieting coupled with cardiovascular exercise and weight training. This is how the professionals do it, and it works! 

You may be hesitant to start a weight training program, but the benefits far outweigh any reservation you may have! Weight training enhances your fat loss by increasing your muscle mass and more muscle means more calories burned = faster metabolism!
It also it gives your skin a more tone, tight appearance, lowers your blood pressure, strengthens your bones, improves your agility, increases your flexibility, strengthens your immune system and gives you more energy!
If you have a high level of body fat, or you have never been able to successfully lose fat, you should consider trying a program that not only focuses on dieting, but also includes adequate cardiovascular activity and weight training. OR if you are already very muscular, and you just want lose a little body fat, then a fat loss program that includes regular cardiovascular activity and weight training is perfect for you.

The best way to get toned and maintain as much muscle as you can is to diet slowly! The truth is, when you are on a low calorie diet, your body prefers to use muscle tissue for fuel rather than excess body fat. So, the slower you lose weight, the more likely you’re losing fat, not muscle! And the more likely it will just pile back on when you start eating normally! Ideally, you should aim to lose no more than 1lb - 1.5 lbs per week that’s it. If you are obese, then you should try to lose no more than 1% of your bodyweight per week. Any more than that and you are sacrificing muscle.


1. Eat Less, move more
Sounds too simple? It is! The amount of calories you intake each day must be less than the amount you exert. If you start an exercise program, do not increase your food intake above your BMR. I repeat, do NOT increase your food intake above your BMR. Of course veggies are ok, but a lot of people make the mistake of thinking that a workout gives them license to eat more than your body needs. Not true. You will NOT lose weight and fat if you eat more whilst exercising. On the flip side, if you try to lose weight without exercising, you will lose muscle as well as body fat, leaving you smaller, but weaker and still not toned. This can lead to injury and difficulty sustaining weight loss.

2. Exercise in the morning before breakfast or on an empty stomach.

What a gem this little tip is! It is scientifically proven that exercising before brekky (on an empty stomach) burns significantly more body fat. How? Because in order for your body to dip into it’s fat stores, it needs to be depleted of all sugars. By training 12hrs after you’ve eaten there is not going to be nearly as much sugar in your system to burn. This means your body taps into it’s fat stores much faster. In addition to that, your metabolism stays boosted for up to 15 hrs after you exercise, turning you into a fuel burning furnace. Think about it, this covers breakfast, lunch, and possibly dinner, ensuring you store less fat from each meal.

3. Interval training then LSD

When exercising, do the hard stuff first. After your warm up, do your interval training, or weight training component first. This will also help to deplete your sugar stores and trigger the body to burn fat. I suggest this takes up about 1/3 of your workout time. Then settle in for a steady long, cardio component. This should take up the remaining 2/3 of your workout and should be at about 65-75% of your maximum. This means you should be able to string a few sentences together but still be puffing.

4. Keep your total fat intake between 40g-70g per day

You must try to keep your fat intake down to 40-70g fat per day. Read the nutrition labels of your staple foods and add it up. Did you know that according to McDonalds nutrition table, 6 chicken Mcnuggets (15g fat), medium chips (20g fat) and a medium vanilla thick shake (18g fat) adds up to a total of 53 g fat. That’s pretty much your total daily allowance!

Also, stay off the cheese/butter/mayonnaise as these are extremely hight fat and tend to creep into the diet.

4. Drink more water

So many people mistake thirst for hunger. When you feel hungry drink a good 500ml (two glasses). Also your body will find it harder to burn body fat when it is dehydrated. Every day: Drink 30ml for every kilo that you weigh, drink an extra ½ litre for every 30min of exercise, drink an extra glass of water for every alcoholic/caffeinated drink you have.

In summary, to be successful, your fat loss program should include:

- A calorie restrictive diet, which requires you to eat no less than 10x and no more than 15x your LEAN bodyweight in calories.

- Regular cardiovascular activity for at least 30-45 minutes 3-4 times per week. It doesn’t really matter if you’re going at a moderate pace or a vigorous pace as long as you are exercising!

Weight training!! 

- Supplementing your diet with vitamins, minerals and amino acids. Vitamin C, L-glutamine, and a good multi vitamin are the bare essentials.

- Adequate dietary fat, including high amounts of Essential Fatty Acids (Omega-6 and Omega-3) Found in things like fish, avocado and nuts.


Finally, make sure that the program you decide on is compatible with your lifestyle and schedule. You can have the greatest program in the world, but if you cannot implement it then it is worthless. There are thousands of fat loss diets and workouts that will work, but the hard part is finding one that works for you and the specifics of your diet and schedule restraints.

Remember that there is no secret to weight loss, and any person or product that promises a magic remedy is probably a sham. Follow the steps above and just eat well, sweat hard, and watch it come off!!!

Sources: 1 2 3