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Serious Advice for...
Training to Shape, Tone & Condition
Getting cut, getting ripped, creating muscle definition, achieving shape, tone and condition...whatever you want to call it, it's never easy unless you were born that way!
So, if you're reading this maybe one of those terms is what you aspire to. How do you get to look as good as you can? Ideally you want to reduce your body fat while maintaining your lean muscle tissue. You need an aerobic/cv programme to go along with your lifting routine, you also need a nutritional strategy.
Remember your GP and local gym staff may be able to answer your specific questions, but here's our general advice.
Training Tips
Increase the intensity of your resistance workouts, working out with weights. Do high reps and sets with no more than minutes rest between sets.
Incorporate more isolation exercises in your workouts. These are exercises that isolate the muscle you are training and will help with shaping the muscle, for example, leg extensions, preacher curls, cable crossovers and side lateral raises
Include some form of cardiovascular activity at least three times per week. In order to burn fat to fuel, your aerobic exercise must last longer than 20 minutes, which will also help condition the body
Use a fat-burning drink throughout your aerobic and resistance workouts
Nutritional Tips
To lose body fat you must create a calorie deficit, that is you must lower your calorie intake from food.
Increase the amount of protein you consume. Aim for about 50% of your daily intake of protein
Eat smaller portions of food and more frequently, instead of three main meals a day, divide your daily intake up into six servings or meals
Avoid fats from your diet apart from small amounts of essential fats
Whenever possible grill or steam your food
Consume most of your carbohydrates throughout the day and have more protein based meals at night
Supplement Tips
Getting into shape isn't easy and we need to continually try to find a competitive edge whether it's our training, nutrition or supplements. Supplements help speed up the results of our hard work.
Listed below are some popular supplements that produce results
Pure Protein Powders and Meal Replacements, can be used to supplement your protein intake or to replace a meal throughout the day
HMB increases the ability of your body to build muscle and burn fat in response to exercise
GABA promotes the natural release of growth hormone, increases strength, hardens the physique and lowers body fat
Nutritional Guide
Food |
Calories |
Protein (g) |
Carbs (g) |
Fat (g) |
|---|---|---|---|---|
Sirloin Steak* |
180 |
30 |
0 |
6 |
Rump Steak* |
190 |
36 |
0 |
4 |
Skinless Chicken Breast* |
165 |
31 |
0 |
4 |
Skinless Turkey Breast* |
135 |
30 |
0 |
1 |
1 Large Whole Egg |
75 |
6 |
1 |
5 |
1 Egg White |
17 |
4 |
tr |
0 |
Low Fat Cottage Cheese (125ml) |
82 |
14 |
3 |
1 |
Skimmed Milk (250ml) |
86 |
8 |
12 |
tr |
1 Banana |
109 |
1 |
28 |
tr |
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