Lisa Lanceford standing on the rooftop in a bikini during a sunset, looking fit and lean

Lisa Lanceford

Fitness Model, Online Trainer

Lisa Lanceford is a famed fitness model and online trainer from the UK. Lisa’s inspirational pictures and videos have earned her massive success in the fitness industry – she’s become a social media icon ever since opening her online profiles.

However, Lisa’s life wasn’t always steered toward fitness. Growing up, her main focus was on academia and excelling in school.

It wasn’t until 2015 that she took on weight training to improve her slim figure. Within months, Lisa’s body started changing and she caught the lifting bug. Since then, she’s gone on to become a fitness star who takes her fans on her awesome journey.

Lisa Lanceford posing on the beach showcasing her awesome legs and glutes

“The reps that hurt are the ones that count! Who is ready to push through those boundaries today?”

Athlete Statistics

Full Name: Lisa Lanceford
135 - 145lbs (61.2 - 65.8kg)5'7" (170cm)32C37''
25''BritishFitness Model, Online Trainer
Weight135 - 145lbs (61.2 - 65.8kg)
Height5'7" (170cm)
ProfessionFitness Model, Online Trainer

Lisa Lanceford flexing her biceps in a selfie

“I can’t stress enough to just stick to it guys!! Never give up even when you think you’re not progressing, you are! It takes time, you need to have the patience. As I always say… If I can do it so can you.”


  • Successful Model
  • Internet Personality
  • Training coach

Lisa Lanceford's transformation selfie, before-after

“I think it’s so important to recognize your accomplishments no matter how big or small! But not just when you reach that goal, make sure you’re proud of yourself with every step you take towards reaching it.”


Lisa’s Transformation Story

Lisa Lanceford set off her fitness journey in 2015. Weighing around 50kg at the time, Lisa decided to tone her body by lifting weights. It took her only a couple of months to catch the lifting bug.

After noticing her progress, Lisa became eager to learn more about training and nutrition to improve her results even further.

By 2018, Lisa gained about 10kg of lean muscle on her frame, weighing 62kg. After looking at her before-after pictures, she was shocked by how much she’d improved. In Lisa’s own words: “I’m always still so shocked when I compare pics from now until back then because it’s not until I look back that I realize how far I’ve come.”

Throughout her transformation, Lisa has become inspired to share her story with people online. She wanted to show everyone the benefits of training and eating clean food. To Lisa’s surprise, her fan base grew more than she ever expected, leading her to become a renowned coach and fitness icon.

Lisa Lanceford's fitness journey before-after

Lisa Lanceford posing in her house showing off her curvy legs and glutes


Lisa Lanceford often films snippets of her workouts and shares them with everyone online. She uses various training techniques, from drop sets to forced reps. These techniques allow her to keep her workouts intense and time-efficient.

In terms of weights, Lisa doesn’t lift too heavy but instead focuses on the movement and feeling the contraction of the muscle. However, she might add a heavier exercise here and there to shock her body and keep it growing.

Here are some examples of Lisa’s workouts for different body parts:

Abs & Core Workout

60 seconds rest between sets.

  • Landmine Oblique Twist, 3 sets of 20 reps
  • Standing Cable Lift, 3 sets of 10 reps each side
  • Medicine Ball Pirate Ships, 3 sets of 20 reps
  • Decline Sit-Ups with a Twist, 4 sets of 20 reps

Lisa Lanceford standing in the gym tying her hair

Shoulder Workout

Shoulder workouts have always been one of Lisa’s favorites. She loves the muscle pumps she gets after a hard shoulder session. She says the secret is in doing high reps and feeling the muscle ‘burn’. Heavy weights with low reps won’t produce the same result. As she says:

“It’s one of my favorites! You don’t need to go heavy with it, but boy do your shoulders feel pumped after.”

The workout:

60 seconds rest between sets.

  • Cable Lateral Raises, 4 sets of 10 reps each arm
  • Cable Upright Rows with a Rope, 4 sets of 10 reps
  • Kneeling Cable Shoulder Press, 3 sets of 12-15 reps each arm
  • Cable Front Raise With a Rope, 3 sets of 15 reps⁣

Lisa Lanceford flexing her biceps in a gym full of dumbbells

Glute Workout

60 seconds rest between sets.

  • Straight-Legged Kickbacks, 3 sets of 12-15 reps
  • Lying Cable Hip Abduction, 3 sets of 12-15 reps with each leg
  • Donkey Kicks, 3 sets of 12-15 reps with each leg
  • Cable Rope Pull-Throughs, 4 sets of 20 reps
  • Dumbbell Sumo Squat, 4 sets of 10-12 reps

Lisa Lanceford's body transformation before and after


Lisa has tried many methods for staying lean, with one of her favorites being carb cycling.

For the first 7 days, Lisa’s macros are low-carb, high-protein, and moderate-fat. After this, she has one ‘carb refill’ day where she’ll eat up to 500g of carbs in a day.

By doing this, she keeps her glycogen stores full throughout the week while staying lean at the same time.

Daily Meal Plan

Here’s how a typical meal plan looks for Lisa:

  • 1st Meal: 50g oats, a handful of blueberries, and 1 scoop of protein powder
  • 2nd and 3rd Meals: chicken breast, a bowl of salad or vegetables, 35 grams of high-quality rice
  • 4th Meal (Pre-Workout): 100g minced beef with 5% fat, 35% high-quality rice, a bowl of salad or veggies
  • 5th Meal: 125g salmon, salad or veggies
  • Snacks: rice cakes

Lisa Lanceford taking a selfie of her awesome and toned physique

Supplements Lisa Lanceford Takes

Lisa sticks to the basics in regards to supplementation. She only takes whey protein and intra-workout amino acids. Occasionally, she might also take an energy-booster supplement if she needs to push through a hard training session.

Lisa Lanceford kneeling on a sand beach looking fit and lean

Lisa Lanceford standing on a hill near a beach

What we can learn from Lisa Lanceford

Lisa Lanceford has shown us that everybody has a different fitness routine that works for them. A training program that is perfect for one person might not be ideal for you. That’s why experimentation is key. By trying new fitness regimens, you’ll eventually stumble upon one that’s sustainable and gives you the results that you want.

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