Fitness Model Katie Chung Hua in Two-Piece Workout Gear Says "Happy Birthday"

Katie Chung Hua, a fitness influencer known for her disciplined approach to health and wellness, recently celebrated a friend’s birthday with a series of social media photos, including a few showcasing her in stylish workout gear. Katie’s fitness philosophy is rooted in planning, consistency, and smart nutrition. “Set a goal, then create a map of how to get there,” she advises. Katie incorporates HIIT workouts, challenging her muscles with every rep, and relies on a go-to list of exercises like planks, lunges, and push-ups to stay fit. Her diet tips focus on balance, protein-packed meals, and counting macros over calories. Katie’s lifestyle proves that staying in shape is all about preparation and finding what works for you.

1. Make a Plan

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If you want to get in shape, it takes planning says Katie. “The first thing is to set a goal then create a map of how to get there. Having something to follow every day will keep you on track. Then, take a look at your nutrition, immediately cut out soda, sugars, and alcohol,” she told Squat Wolf.

2. HIIT Workouts

Katie recommends high intensity interval training for weight loss. “HIIT workouts are the quickest way to put fat over steady cardio so implement that around 4x a week,” she says. There is lots of research backing up the benefits of HIIT workouts, including body fat reduction, improved cardiovascular function, and mental health. It is also time effective.

3. Reps Matter

“Continue to push yourself in the gym. The last 5 reps of every exercise should be a challenge,” Katie tells Squat Wolf. “Don’t lift just to reach the rep number, use it as a baseline and push yourself. For those of you trying to lean, keep your reps around 12-15. Take before and after photos weekly.”

4. Her Go-To Exercises

Here are Katie’s go-to exercises:

1. Bench Mountain Climber
2. Bench Push Up
3. Bench V Up
4. Side Lunge
5. Plank Hip Dips
6. Ski Jump
7. Leg Lift

5. More Diet Tips

Katie Chung Hua/Instagram

Katie also shared the following diet tips with Squat Wolf:

• Counts macros over calories, when you count calories you don’t know how nutrient dense or deficient you are.
• Eat protein with every meal
• Hydrate
• Read the labels and cut out all processed foods and ingredients
• Be prepared, meal prep
• Add greens for fiber and other crucial nutrients
• Don’t skip breakfast
• Eat every 3-4 hours to keep the metabolism working
• Shop organic
• Find a balance and something that works for your lifestyle. If you have an unattainable diet regimen you won't stick to it.