Slimming secrets spilled: Sam Frost's personal trainer Blake Worrall-Thompson reveals how he helped The Bachelorette lose 10 kilos ahead of dating show debut

By Monique Friedlander For Daily Mail Australia

Published: 21:19 EST, 25 September 2015 | Updated: 18:37 EST, 26 September 2015

It's no secret that Sam Frost has slimmed down since her tenure in The Bachelor mansion last year.

Now, personal trainer Blake Worrall-Thompson, the man behind much of the reality star's weight loss success, has lifted the lid on how he helped her drop 10 kilos in preparation for her appearance on The Bachelorette.

The muscle-bound trainer told Australian Institute of Fitness that whipping Sam into shape involved a complete diet overhaul as well as a workout program that involved both cardio and weights training.

Svelte new Sam: Sam has not only upped the ante in the beauty department, but she has also slimmed down drastically since her tenure in The Bachelor mansion last year
Svelte new Sam: Blake Worrall-Thompson, the man behind much Sam's weight loss success, has lifted the lid on how he helped her drop 10 kilos in preparation for the show

Svelte new Sam: Blake Worrall-Thompson, the man behind much Sam Frost's weight loss success, has lifted the lid on how he helped the 26-year-old drop 10 kilos in preparation for her appearance on The Bachelorette

'When I first met Sam, she had lost a lot of fitness... it was a case of gradually improving her fitness levels with consistent training,' Blake said.

'She had plenty of time to build her fitness up and get her pre-The Bachelor body back, so it has been a case of training her to understand her body a bit better and how it responds,' he added. 

Sam has been the first to admit that her lifestyle was less than healthy during her time in The Bachelor mansion, telling Daily Mail Australia last year that: 'In the house we did absolutely nothing and we just sat around eating the whole time'.

 'I didn't have a single bit of junk at all': Sam has revealed that she made a conscious effort not to indulge when filming The Bachelorette

 'I didn't have a single bit of junk at all': Sam has revealed that she made a conscious effort not to indulge when filming The Bachelorette

Shaping up: Blake ralso revealed that he put Sam through an intensive regimen that involved both cardio and weights training

Shaping up: Blake also revealed that he put Sam through an intensive regimen that involved both cardio and weights training, pictured left in on The Bachelor last year and right in March

Balanced diet: Speaking to Yahoo! Lifestyle, the Australian Institute of Fitness personal trainer revealed that whipping Sam into shape involved a complete diet overhaul

Balanced diet: Speaking to Yahoo! Lifestyle, the Australian Institute of Fitness personal trainer revealed that whipping Sam into shape involved a complete diet overhaul

'I was eating chocolate every single day, and just heaps of bread in the house'.

Speaking to Yahoo about the blonde beauty's pre-Bachelorette diet, Blake noted that 'Sam had to clean up her diet big time.'

'To drop the body fat and get herself primed for The Bachelorette, Sam had to start making much better choices' he continued. 

He also attributed her recent move from Melbourne to Bondi as a catalyst for her recent slim-down. 

Realistic approach: The fitness guru revealed that improving Sam's fitness and diet was a gradual process that involved consistency and focus 

Realistic approach: The fitness guru revealed that improving Sam's fitness and diet was a gradual process that involved consistency and focus 

The elite trainer's client-base is brimming with A-listers, including Miss Universe Australia 2015 Monika Radulovic and Miss Tourism Australia 2014, Georgia Gibbs.  

His wildly popular '6 Weeks To Sexy' program favours strength-based training over endlessly slogging it out on the treadmill.

In a recent interview with NW magazine, Sam revealed that she made a conscious effort not to indulge when filming The Bachelorette, proudly saying that: 'I didn't have a single bit of junk at all, which is huge for me. I can eat 14 pieces of bread a day!'

Celebrity clientelle: The elite trainer's client-base is brimming with A-listers, including Miss Universe Australia 2015 Monika Radulovic and Miss Tourism Australia 2014, Georgia Gibbs

Celebrity clientelle: The elite trainer's client-base is brimming with A-listers, including Miss Universe Australia 2015 Monika Radulovic and Miss Tourism Australia 2014, Georgia Gibbs

No excessive cardio: His wildly popular '6 Weeks To Sexy' program favours strength-based training over endlessly slogging it out on the treadmill

No excessive cardio: His wildly popular '6 Weeks To Sexy' program favours strength-based training over endlessly slogging it out on the treadmill