Strength training builds muscle and shreds fat
Holiday season is underway and the sun is shining so if you want to give yourself a little bit of body confidence before you strip off this summer, we have the ultimate five step guide to your bikini body.
Sally Gunnell OBE, offers five simple tips for getting the perfect bikini body, through simple exercise and keeping an eye on the plated portions.
So whether you’re a more track ’n’ field or towel ’n’ beach, these tips should demonstrate how to make simple changes for big results:
Strength Training
Strength training builds muscles, and having more muscle makes it easier to burn excess fat quicker. Women who perform strength training for a solid 25 minutes two to three times per week usually gain about 2lbs (900g) of muscle and lose twice as much fat within the first two months.
Circuit Training
Circuit training is great for weight loss as it increases the metabolism which helps to burn more calories.
A circuit is a combination of 3 or more exercises performed in succession without any rest, with a short recovery rest of one to two minutes between each circuit.
Be sure to rotate the area of the body you work on to avoid putting too much pressure on certain areas.
Train Outdoors
For a leaner, toned physique, consider running and cycling as an alternative to going to the gym. Simple bodyweight exercises such as press-ups and one-legged squats help improve strength so you can go that extra mile.
Post Work-Out Nutrition
After exercise you have a 1-2 hour window to help influence the overall benefit that you receive from your workout. During this period, it is important to eat foods which are high in protein in order to speed up the body’s repair process. When preparing post-work out meals, try substituting traditional dairy products with Quark, as it can offer twice the protein value.
Balance
Getting the right balance is key to fuelling your body for exercise. It is recommended that you consume 5-7g of carbohydrates per kilo of body weight per day for optimum performance.
Sally Gunnell, OBE, Olympic Gold medallist is currently working as an ambassador for Lake District Dairy Co. Quark, the naturally fat-free dairy ingredient. For more information about Quark, cooking tips and advice, as well as a host of family favourite recipes - visit LakeDistrictQuark.co.uk.
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