Alina Gammage Fitness

If you’re trying to become the best version of yourself too, my page is for you.

I post all about my weightloss journey, and what I’m doing now to be healthy, happy, and reach my goals.

Follow along, and save this for when you need a reminder of what’s possible🤍

Wearing:

Everything I did to lean out in 5 weeks!

I called this “35 hard”, and I have more details on my page and story highlights!

Daily habits:
- 15k steps
- Lots of water
- Moderate calorie deficit and high protein
- Aim to avoid eating and drinking 2 hours before bed time (for better sleep quality)
- 20min+ outside
- 30min+ movement

Weekly split:
Day 1: legs
Day 2: upper body
Day 3: glutes and functional
Day 4: core

End each with a 30 minute incline walk

Follow along for more weightloss and wellness, and save this if you want to feel your best for summer!

If I had to do it all over again, these are what I would focus on:

1. You MUST be in a calorie deficit.
Aim for 300–500 calories below maintenance, not 1,200 calories, not starving, just consistent deficit.

2. Protein at every meal.
Hit 0.8–1g of protein per pound of goal bodyweight. (Example: goal 150 lbs → 120–150g/day.)

3. Weekend calories count.
One “cheat weekend” can erase 5–6 days of deficit. Keep weekends within 10–20% of weekday calories.

4. Steps matter more than you think.
Aim for 8,000–12,000 steps/day. That’s 250–400 calories burned without extra gym time.

5. Strength training 3–5x/week.
You burn more from muscle long-term. Prioritize progressive overload: add 2.5–5 lbs or 1–2 reps weekly.

6. Track honestly.
Most people underestimate calories by 20–40%. Weigh oils, nut butter, dressings, cereal, and snacks.

7. Sleep 7–8 hours.
Sleeping perfection.
Aiming for 85–90% adherence beats “perfect for 3 days, quit for 4.” If calories are off by a bit, get right back on it the next meal.

Save this for when you feel stuck, and follow along while we do this together. You’re not alone 🤍

You have the power to change your life, don’t waste it.

Follow along to see how I did it, and to watch my recomp in my winter arc recomp series.

Save this for when you need some motivation, you’re not in this alone 🤍

The best advice I’ve ever heard on my wellness journey.

Doing everything is not, and will never be sustainable.

All or nothing will fail always.

Just make little choices everyday that contribute towards your goals.

If you want to become your best selves without obsession, my page is for you 🤍

Save this for when you need a reminder:)

Some of the best advice you’ll ever hear.

Work for what you want. If you don’t get it after trying everything you can? It was never meant for you.