You’re not the only one thinking about shaping up for summer. We are too!
Here’s a little helping hand to kick-start your shape-up by Clare Howard,
Personal Trainer at David Lloyd Leisure.
Start by removing the biggest exercise myth: “Train hard and you can eat
whatever you want”.
I’m sorry to say, amazing results are 70% down to what you put in your mouth
and 30% the exercise routine you follow. So, with this in mind, here are our top
tips for blasting body fat and achieving the beach body of your dreams!
Little and often
Consuming small meals and snacks - every two to three hours - revs up your
metabolism, helping your body to burn an extra 350 calories every day.
More protein
High quality protein has two direct benefits. Firstly it helps your body to
feel fuller, for longer, which helps you to maintain a healthier more consistent
eating pattern. Secondly it’s essential for repairing the body after exercise
and in sculpting the shape you long to see. (Try a little Spirulina, an algae
that is high in protein and said to have 60-70% more protein content than any
other natural food. Furthermore, it contains high concentrations of vitamins,
minerals and other beneficial nutrients).
Hydration is key
If your body lacks water, it cannot transport food or convert it into
essential energy. As a result, all the food is instead converted and stored as
fat. In order to avoid unwanted weight gain, flagging endurance levels,
tiredness, headaches and dizziness, you need to be drinking around two litres of
water a day. If you know this already but forget, remind yourself with this
Water Reminder and Counter app.
Pre-workout meal
After breakfast, this could be the second most important meal of the day.
What you eat depends on the nature and intensity of your exercise: If it’s low,
eating a meal before you train will make you feel slow and sluggish. Whereas for
moderate to high intensity, extra fuel is vital in order to get the best from
your workout. Let these simple guidelines help:
Three hours before eat a small meal combining protein and good
carbohydrates
Two hours before consume a protein bar or shake
One hour before top up with a small snack e.g. a handful of almonds and a
banana
Post-workout meal
Following cardio and/or resistance training there is a key 20-minute window
during which your blood vessels are enlarged and ready for the uptake of key
nutrients. Exercise depletes critical amino acids (such as glutamine) and breaks
down muscle fibre. In order to combat losses and make repairs your body must
restock its stores with protein. Chicken, fish, eggs, whey protein and soy
protein are perfect. In addition, your body will also need glycogen, stored in
the liver. Oatmeal, brown rice, grains such as quinoa, vegetables and fruit are
great for replenishing this.
Big muscle groups
Working the body’s big muscle groups will help you burn more calories, key to
getting the beach body you desire. Good choices for exercise include squats and
lunges for legs; cable flies and TRX chest presses for the trunk; wide-grip,
pull-ups and seated rowing for the back.
Women and weights
Weight training reduces body fat because as your muscle mass increases, so
does your resting metabolic rate. Put simply, with more muscle your body will
burn an extra 40-60 calories per day. Studies show that women who strength-train
regularly (two-three times a week) for two months increase muscle mass by two
pounds and decrease body fat by three-and-a-half pounds. Don’t worry about
suddenly bulking up - a pound of muscle is equivalent to a large strawberry.
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