Get It Done: My Plan, Your Goal: 60 Recipes and Workout Sessions for a Fit, Lean Body. Bradley Simmonds

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СКАЧАТЬ rel="nofollow" href="#ulink_7bf4d94a-7e90-51b3-87b5-0bf06996de4b">2 TONING WITHOUT BULKING AND GETTING STRONG

      Strong not Skinny has become a popular mantra in the last year or so and for good reason. It’s a positive sign of our more health-conscious times that a lot of women are seeking a stronger, more toned body shape, rather than fetishising the unhealthy ‘skinny’ look. I’m going to explain how to achieve a body that’s toned or ‘lean’. It’s easier than you think, but some people have the wrong idea.

      IS TONING JUST FOR WOMEN?

      Toning is an increase of muscle tissue combined with a decrease in body fat. When people say they want to be more ‘ripped’, ‘sculpted’ or ‘lean’, they essentially mean toned – all of these words mean the same thing. ‘Toning’ has simply been more associated with women when actually it can be applied to both genders.

      THE SOLUTION

      FOOD

       1 EAT PROTEIN

      Protein is an essential part of our diets because protein is what our muscles, skin, nails and hair are made up of. Without protein, it would be impossible for us to build, repair or maintain muscle. The best way to get your protein hit if you want to get ‘toned’ is by eating meat low in saturated fat such as chicken (the more saturated the fat, the harder you have to work at the gym to counteract the effect of the fat), fish, seafood, eggs, beans, pulses, tofu and soy. Examples of protein with higher levels of saturated fat are lamb, beef, bacon, sausages and cheese. I’m not suggesting you completely eliminate these from your fridge – they are delicious after all! – but definitely be conscious of how often you’re eating them. My advice would be to enjoy them once or twice a week.

      Protein shakes. High-quality protein shakes are an easy way of introducing additional protein into your diet. Protein shakes are great for vegetarians or vegans whose diets might be low in protein or for anyone looking to continuously increase their muscle mass.

      I wouldn’t use protein shakes when they’re high in sugar. They’ll ultimately hold you back from reaching your toning or weight-loss goals. Instead use a good-quality brand recommended by trusted athletes or fitness experts.

      Skin, hair and nails. You’ve probably seen the words collagen, keratin and elastin on shampoos, face creams in magazines and on the TV. Let me let you into a secret: they are all just proteins naturally found in our hair, skin and nails. As we get older they break down, so eating protein doesn’t just help with muscle repair and growth, it affects how we look on the outside too.

       2 DON’T FEAR CARBS

      Protein is important, but carbohydrates are just as vital, so long as they’re the right ones. If you’re working out, you need complex carbs (not white processed ones!) such as brown rice, whole grains, sweet potato or quinoa with every meal to restore energy and keep your blood sugar levels balanced. The fibre and nutrients will keep cravings at bay and slow down digestion, keeping your energy levels nice and stable, and stopping you feeling hungry for longer.

      FITNESS

       FAT-BURNING BODYWEIGHT EXERCISES COMBINED WITH WEIGHT TRAINING

      You can increase the size of your muscles through different types of weight training and eating protein, however you won’t get definition without additional fat-burning exercises. Many people (mainly women) are scared of using weights because they’re worried they might ‘bulk’ up and many people (mainly guys) think that by using just weights they will gain LEAN muscle (that’s muscle not surrounded by fat). Both of these assumptions are wrong. Women CAN use weights without bulking, and men MUST combine weight training with fat-burning cardio if they want to appear toned.

      So, what you need to do to become TONED is:

      • Lose the fat that’s covering your muscles (I should mention here that if you’re already very overweight, it’s a good idea to make weight loss your first goal and start off on see here, then once you’ve arrived at a healthy weight, make your way here).

      • Build more muscle.

      • Combine the two for sustainable results.

      My style of weight training combined with fat-burning bodyweight exercises for toning will help you build muscle and increase the rate at which you burn calories simply by doing nothing at all (this is your resting metabolic rate), so you lose fat faster.

      WEEKLY SAMPLE FITNESS PLAN

      Regardless or whether you’re a fitness beginner, you’re intermediate or you’re already very fit (advanced), if you want to tone, aim to exercise 4–5 times a week for 30–45 minutes, choosing the rest days that best suit you.

      Advanced A session can be swapped for classes such as yoga, Pilates or body pump.

	BEGINNER	INTERMEDIATE	ADVANCED
MONDAY	3 sets of 5–10 different bodyweight weight-loss, toning and core exercises (see here) such as Burpees, Explosive Jumping Jacks, Jumping Lunges, Blast Offs, Planks and V Sit-Ups	3 sets of 5 different bodyweight weight-loss, toning, core and TRX exercises (see here) such as Burpees, Jumping Squats, Planks, Runners’ Lunges and Bicep Curls THEN 5 weight-training exercises (see here) focusing on 1–2 muscle groups every day, such as Quads and Glutes, and Hamstrings	3 sets of 5 different bodyweight weight-loss, toning, core and TRX exercises (see here) such as Burpees, Jumping Squats, Planks, Runners’ Lunges and Bicep Curls THEN 5 weight-training exercises (see here) focusing on 1–2 muscle groups every day, such as Quads and Glutes, and Hamstrings
TUESDAY	3 sets of 5–10 different bodyweight weight-loss, toning and core exercises (see here) such as Bear Crawls, High Knees, Jumping Squats, Planks with Shoulder Taps, Toe-Touch Planks and Elbow to Knee Crunches	3 sets of 5 different bodyweight weight-loss, toning, core and TRX exercises (see here) such as Explosive Jumping Jacks, Jumping Lunges, Toe-Touch Planks, Knee Tucks and Pikes THEN 5 weight-training exercises (see here) focusing on 1–2 muscle groups every day, such as Back and Biceps	45-minute yoga class
WEDNESDAY	REST	REST	REST
THURSDAY	3 sets of 5–10 different bodyweight weight-loss, toning and core exercises (see here) such as Burpees, Bear Crawls, Resistant Band Walks, Mountain Climbers, Jumping Squats and Blast Offs	3 sets of 5 different bodyweight weight-loss, toning, core and TRX exercises (see here) such as Bear Crawls, Blast Offs, Planks, V Sit-Ups and Runners’ Lunges THEN 5 weight-training exercises (see here) focusing СКАЧАТЬ В начало < 3 4 5 6 7 8 9 > В конец