How I lost weight in 6 weeks and kept it off

6 week before and after


How do you lose fat but gain muscle in 6 weeks?

My previous fitness post about how I had transformed my body from a size L to an XS with lifestyle changes has had such an amazing reaction, a lot of people have emailed me asking for more exact details on what I eat and what workouts I now train. See the post here.

Since sharing my journey I’ve completely changed my life. Exercise and living a healthy lifestyle has become such an important passion of mine that I am now the social media manager for gym chain PureGym working on creating inspiring content for their million members around the UK and I absolutely love it!

You can follow all my tips and ask for any advice on Instagram here:

Below are some suggestions that I have followed, which have allowed me to lose fat but gain muscle in 6 weeks. I am not a qualified personal trainer or nutritionist, these are my own views on what has worked for me. If you want a free food plan and shopping list use my post:


emily rajch before and after



What is my goal?

If your aim is to look toned, shapely and healthy then the scales are not a concern.


Your aim is to lose body fat and gain lean muscle. This gives you the peachy bum, smaller waist and tight toned legs and arms. Avoid sagging skin, feeling hungry and get results you can keep off by following my tips.


emily rajch after



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Follow these simple steps and you will 100% lose weight in 6 weeks.


1. Be in a calorie deficit.
Track your calories and make sure you are lowering them each week until you see progress. I am 5ft2 so for me 1200- 1500 calories a day is a deficit that works for me to lose fat/weight, but depending on your height and weight you may want to start at 2000 calories and if you don’t see any results in 2 weeks, lower it to 1500. Lowering your calories to under 1500 for anyone is hard to maintain and you will struggle to keep this way for 6 weeks or over. I find 1500 calories and gym workouts 4-5 times a week is the best way to lose weight fast and effectively but not feel hungry or lethargic.


2. Drink more water.
Aim for 3-4litress of water a day, That’s 2 big bottles a day. You will be shocked at how much this helps weight loss. If you take my advice and train in the gym 4-5 times a week, drinking this amount of water won’t be hard.


3. Be smart with your workouts.
You can burn more calories in a HIIT session in 20 minutes than running on a treadmill for 1 hour. Split your workouts into cardio and weight training days. If you just run on the treadmill or stay on the cross trainer for an hour, you are going to get very bored very quick. So doing that 4 times a week for 6 weeks will be torture! Instead, do a split and make each day different, a challenge and most of all fun!

The first time you do 5 days you may only be able to do half the exercises. But by week 4 you should be completing each of these with ease and wanting more! Move more and you will feel so amazing inside and out.

Follow these workouts each week for 6 weeks, if you want to find different videos that’s fine but the split stays the same.


Day 1:

HIIT workout 25 min Fat Burning. Keep repeating these exercises until you’ve finished 30-40 mins.


Day 2:  Leg & lower body workout


Day 3: Upper body work out. Targeting arms mostly.


Day 4: Rest Day, take the stairs at every chance, on your lunch break take a walk. Be active move more!

Day 5: Interval Sprints – 30 secs on 30 secs off
start at speed 8 and get faster for each round until you get to speed 15 which is flat out sprinting and then work backwards back down to 8.
Fast run for 30 seconds jump off and rest for 30 seconds. Then do it again until you have done it over 10 times. Some good up-tempo music will really help here!

No resting other than 30 seconds, you should be sweating and working hard to burn those calories.


Day 6: Glutes (Bum, booty, butt)


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Why split the workouts?

People (myself previously included) think that going to the gym and doing lots of light weights, with a low-calorie diet and high cardio activity will give them this great toned body. If all you do is eat in a calorie deficit or just do cardio, you will lose weight/fat, but your skin will be saggy from the weight loss and you will not gain muscle. Your arms and thighs won’t be toned like the vision of the healthy person you want to look like. You will just look slim. To achieve a toned firm body you need to gain muscle with weight training.


A perfect example of this is Lisa’s transformation. From weight loss to adding weight training to her transformation. @lisa.b88



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“Toning is due to an increase in muscle tissue as well as a low enough bodyfat percentage to see the definition and shape of the muscles and get rid of the “jiggle” in order to achieve the look of muscle tone or a toned body you need to engage in strength training as well as shed the layer of fat covering your muscles. –


To gain muscle you need to challenge yourself and feel your muscles working and contracting. Pushing yourself out of your comfort zone of what feels easy.


The science behind it is after you work out, your body repairs or replaces damaged muscle fibers through a cellular process where it fuses muscle fibers together to form new muscle protein strands or myofibrils. These repaired myofibrils increase in thickness and number to create muscle hypertrophy (growth).1Muscle growth occurs whenever the rate of muscle protein synthesis is greater than the rate of muscle protein breakdown. This adaption, however, does not happen while you actually lift the weights. Instead, it occurs while you rest. Young sb Kwon, M. a. (2004) – How do muscles grow.


How much should I weigh?

Its only in the last few months that I have started to not concentrate on how much I weigh. Instead, I now look at how clothes fit, how I feel and how healthy I am.

A few months ago, I went into hospital for a minor operation, the nurse checked my heart rate and blood pressure and said, “you go to the gym a lot don’t you”, I was really shocked by this and thought, I must just be having a good bum day but she finished her sentence with “your results show that you’re really healthy”.  This was strangely more rewarding than any dress size and mirror appearance, this was my body, internally thanking me for making these lifestyle changes.


How should I track my progress?

Taking my photo every 2 weeks to check my progress has been the best indicator in confirming I am seeing results and I really recommend this method overstepping on the scales.


Losing weight over a long period of time is always the recommended method, but this also makes you and the people around you forget how your body once looked. So, keeping your before photos are such an import process in changing your lifestyle for good.


What should I eat?

Some key tips I have learnt from personal trainers. (See more tips I have learnt on other posts here:

That really helped me to make sense of nutrition a few months ago, were in order to gain muscle for a woman you need to be aiming for 20-30g of protein every 3 hours.


“Consuming more protein than this in one sitting is a waste as your body can only utilise so much at one time and the rest will be secreted through your kidneys”.


Hearing this was such a turning point for me and my diet. Before I would eat high protein meals but have so much protein per serving in 2 or 3 meals a day rather than spacing them out.



Following their plan of 4-5 high protein meals, a day has made a complete transformation on my waist and bum. As these were areas I was struggling to make gains on over the last year and would constantly get frustrated that I wasn’t seeing results even though I was focusing on these areas in the gym more than any other body parts.


I now eat a mixture of yogurt, eggs, chicken, turkey, fish, rice, green vegetables and protein shakes. I like to keep things different with my meals rather than repetitive as I don’t want to get bored of eating the same thing daily so I utilise spices and flavourings to keep things interesting such as Nando’s marinades and My Protein flavour drops.


I’m lucky with my working environment that I can make my breakfast there a little later in the morning rather than eating before 9 am and I always pre-make my lunch the night before, this helps me avoid temptation at lunch time and keep on track with my plan and goals.


As you can imagine the office really loves when I cook fish.

salmon eggs


Eating this way isn’t always the most social as lots of people enjoy going for lunch to restaurants and cafes to get away from the office but for me, this is expensive and not worth the extra calories. The results from pre-making meals are honestly the key to getting results.


I can’t stress that enough. Keeping my diet on track has 100% made me see the fastest and rewarding results.


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What supplements and vitamins should I take?

Not everyone believes in the vitamins and supplements hype but I honestly see such great results from taking them, I’ve taken vitamin A and Omega 3-6-9 for years now as it really is the secret to keeping your skin clear and youthful. You can find out more about my love for vitamin A from my ‘Should I get Botox’ post.


emily rajch my protien

Omega supplements provide a list of health benefits that cannot be ignored. Such as reduced risk of heart disease, diabetes, and cancer, as well as enhanced brain and joint function.

They also have proven muscle-building and fat-loss benefits.


What is Omega 3,6 & 9?

Omega 3, 6 & 9 provides 1200mg of the perfect balance of the naturally sourced Omega 3, 6 & 9 fatty acids.

Why use Omega 3, 6 & 9?

Omega 3, 6 & 9 provides a balanced blend of Eicosapentaenoic Acid (EPA), Docosahexaenoic Acid (DHA), Linoleic Acid, Gamma Linoleic Acid and Oleic Acid. The advanced formula contributes the normal function of your heart, brain and eyes. Omega 3, 6 & 9 supplementation has also been found to be beneficial to infants being breastfed as it contributes to the normal eye and brain development of infants with a daily intake of 200 mg of DHA in addition to the recommended daily intake of omega-3 fatty acids for adults.

Who can benefit?

Easy to consume soft gels make Omega 3, 6 & 9 a great choice for those looking to boost their daily intake of fatty acids to improve their health, in particular, that of their heart and eyes. To be taken as part of a varied and balanced diet and a healthy lifestyle.


I also take CLA, Anthony first suggested me to take these over a year ago and ive never stopped since.


What is CLA?

Conjugated Linoleic Acid (CLA) is a fatty acid found naturally in meat and dairy products. CLA is one of the most popular and widely used supplements.

Why use CLA?

These are great for weight loss.

A study published in Nutrition in 2012, which found decreases in body fat, body mass index and waist-to-hip ratio with CLA supplementation for 12 weeks. A study published in the British Journal of Nutrition in 2007 found that CLA supplementation for six months led to decreases in body fat, but this reduction occurred mainly in women with a body mass index of at least 30 and the fat loss was mainly in the legs. Another study, published in the International Journal of Obesity in 2007, found that taking CLA supplements for 6 months helped people limit weight gain and reduce their body fat.


CLA is a premium quality supplement derived naturally from Safflowers, providing a whopping 2000mg of actual CLA per serving.

Who can benefit?

These wonderful soft gels provide a great way of getting extra CLA in to your diet in order to improve body composition. To be taken as part of a varied and balanced diet and a healthy lifestyle.

Take 2 softgels, 2 times a day. Not suitable for vegetarians.


These can all be purchased from MyVitamins where you can receive a further 15% off with my code emilyrajch15.

I’ve just added Collagen, 5-HTP, Biotin and Vitamin C to my diet so I will review these in the next few weeks.


What exercise do I do?

This question isn’t as easy to cover in one post as the others have been so I’ve planned to invest some time into filming my workouts with Anthony for both men and women.

To see what work out methods I have done previously you can see my previous weight journey post here.


My current routine is weight training 3-4 days a week. Stairmaster 30 minutes a day 1-2 times a week.



I try to push myself weekly to lift heavier weights and I do 3 sets of 8 reps for a new weight I’m trying to lift and 15 reps if I’m trying to reach the next weight. I always want to make sure I have good form and not struggling with the weight before moving up.



With squats and deadlifts, I started with 10-20kg and I am now lifting 65kg trying to get to 70kg with good form. I use gloves as my hands start to hurt the most as my wrists and arms are much weaker than my legs.

The ones I have are from Nike

I train per body part rather than mixing the workouts as this gives me the best results and I am able to focus on which area needs most work that week.


An example would be:

Sunday- legs and bum 1- 1.5 hours

Tuesday – Arms, abs and cardio 1 hour

Thursday- Shoulders and back – 1 hour

Friday- Bum, cardio and inner thighs 1.5 hours


This really works for me, a few months ago I was training 5-7 times a week sometimes twice a day. This was too much for my body. I need rest days to let my muscles heal and grow.


But everyone is different and it’s important to experiment with work out types like I did previously to find what works best for you.


Will you incorporate any of these suggestions into your weight loss plan?


What is your body goal?


Please share this post with anyone who has some weight loss questions and subscribes to my posts on the right-hand side.


Leave me your questions and answers in the comments below, I love to read them!




*please research into the amount of vitamin A to take per person. Too much can cause illness.

This post is not an AD all the views are my own.



  1. Nat
    8th July 2018 / 2:25 am

    Thanks for your suggestions. I am certainly going to be buying those vitamins next week.
    I am a uk size 10. I’ve had 3 children and everything is wobbly and I too have acne. I’ve recently started eating healthier. Cutting out the chocolate and crisps ( my downfall ) I’ve been doing 8 minutes of hard toning every evening and I am already seeing results after just a couple days. Thing is when I am where I want to be I don’t want to stop and let everything come back. I want to stay healthy and show my children eating healthy and exercising is good for you. Any tips would be great

  2. oleander
    21st July 2019 / 7:50 pm

    Hey, ur advise on getting fitter is rly helpful! I just want to ask a question…
    I too, like you workout at the gym (puregym) and I think I am doing well, u know, for a teenager. But one thing I am really self-conscious about is that I am quite heavy (65kg) and it is quite embarrassing knowing that I am heavier than most of my fellow students and friends. Is it a bad thing being heavy despite working out? xxx

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