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GET LEAN IN
Swap fat for muscle with our 28-day plan
Whether youre returning to training after a two-week festive rest or youre picking up a training guide for the first time, this plan will kick-start your New Year fitness regime. Its been built using a system that takes your level of ability into account and you dont need any special kit to do it. Heres how it works.
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Words Jon Lipsey Photography Tom Miles Art Editor Marc Southey Art Director Donovan Walker Subeditor Chris Miller Model Oliver Jedrej@WAthletic
Training
You do four bodyweight circuits per week, clocking up as many reps as possible in the time allowed. This will help you torch fat.
Recovery
The good news is that you get three rest days a week. This is important because your body needs time to respond to the work youre doing.
Nutrition
At the back of this programme is a complete guide to eating for a better body. No fads. No diets. Just sound nutrition advice that works.
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Introduction
HAPPY
Put the excess of Xmas behind you and get into the best shape of your life
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Isnt it easier to add muscle with weights?
You might think that to make a big difference to the way you look, you need a complex training programme that requires fancy kit. Well, thats not true. Your body doesnt know whether or not youre using kit it just responds to the type and difficulty of a movement. So if your workouts cause muscular fatigue, youre challenging yourself sufficiently to promote both fat loss and muscle growth.
NEW YOU
There are a few unwanted things that the festive season guarantees. You will watch dismally unfunny Christmas special episodes of sitcoms. You will have an argument with a close relative. You will get socks. And you will exit the holidays a couple of kilos heavier than you were during the pre-mince pie period. The good news is that all of the above (apart from the relative) is easily remedied. You can go back to watching box sets of your favourite shows. You can exchange the socks. And you can follow this 28-day kit-free programme to burn the fat. First, lets answer a few key questions.
4/Get Lean In 28 Days
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Doing one final rep when youre tired will make a huge difference to your progress
How to do the workouts When should you train?
Heres a guide to when you should work out
WEEKS 1-4
Circuits
Each workout is performed as a circuit, so you do one set of each of the exercises in order without resting. Using the principle of doing as many reps as possible in the given time means the plan will be a challenge whatever your level of fitness.
Suit yourself
Reps
Time
Each exercise should be performed for a set period of time. The time will gradually increase as the programme progresses.
Take minimal rest between exercises and follow the suggested rest periods between circuits.
Rest
Monday Workout A Tuesday Workout B Wednesday Rest Thursday Workout C Friday Rest Saturday Workout D Sunday Rest
You dont have to stick to the days weve suggested but, in order to give your body time to recover, try to avoid doing workouts on more than two consecutive days.
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WORKOUT
Its time to dig your training kit out of the bottom drawer and work up a sweat. The first workout in this plan will work your entire body, so you may want to prepare yourself for some muscle soreness tomorrow. It alternates between lower-body and upper-body exercises, which means you can work without stopping because while one muscle group is training, the other is recovering. This will also help to keep your heart rate high, which will have a positive impact on your cardiovascular fitness.
EXERCISE 1 Lunge
WEEK 1 TIME
40sec
WEEK 2 TIME
45sec
WEEK 3 TIME
50sec
WEEK 4 TIME
55sec
REPS
REPS
REPS
REPS
2 Press-up
TIME
40sec
REPS
TIME
45sec
REPS
TIME
50sec
REPS
TIME
55sec
REPS
3 Squat
TIME
40sec
REPS
TIME
45sec
REPS
TIME
50sec
REPS
TIME
55sec
REPS
TIME
40sec
REPS
TIME
45sec
REPS
TIME
50sec
REPS
TIME
55sec
REPS
TIME
40sec
REPS
TIME
45sec
REPS
TIME
50sec
REPS
TIME
55sec
REPS
6 Plank k
TIME
40sec
REPS
n/a
TIME
45sec
REPS
n/a
TIME
50sec
REPS
n/a
TIME
55sec
REPS
n/a
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Lunge
2
Press-up
Start with your body in a straight line and your hands below your shoulders with your arms straight. Bend your elbows to lower your chest to the floor, then press back up without letting your hips sag. FORM TIP Dont cheat by thrusting your head towards the floor. Make sure your chest brushes the floor each rep for maximum range of motion.
FIT TIP Dont sacrifice good form for more reps. Go all the way down at the bottom and all the way up at the top.
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WORKOUT
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FIT TIP Dont cheat yourself by doing half reps. If you cant get low in the squat, stretch your hamstrings and glutes.
3
With your fingers to your temples, bend your knees until your thighs are at least parallel to the floor. Keep your torso upright and your knees in line with your toes. FORM TIP If you cant wiggle your toes when youre at the bottom of the squat, your weight distribution is wrong its too far forwards.
Squat
4
Place your feet on a chair or box and your hands on the floor just in front of the chair. Form an inverted V with your body, then bend your elbows until your head nearly touches the floor. Then push back up. FORM TIP The straighter your legs, the greater the challenge to your shoulder muscles. The same goes for the distance your hands are from the box the closer they are, the bigger the training benefit.
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6
Plank
Position yourself so that your feet are together and your body is straight from head to heels with your elbows underneath your shoulders and youre looking down. FORM TIP Aim to hold the position without letting your hips sag. If you drop your hips youll put excess pressure on your spine.
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WORKOUT
Still going? Good. Its the second workout that decides whether youre going to complete the plan or not. After this youll have started to form the exercise habit. Like the first workout, this uses the format of alternating between upper- and lower-body exercises. Most of the exercises are variations of the ones that you did in the first session, but a bit harder. A reverse lunge, for example, is about as challenging as a normal lunge on your strength levels, but it requires much more co-ordination and stability.
WEEK 1 TIME
40sec
WEEK 2 TIME
45sec
WEEK 3 TIME
50sec
WEEK 4 TIME
55sec
REPS
REPS
REPS
REPS
2 Decline press-up
TIME
40sec
REPS
TIME
45sec
REPS
TIME
50sec
REPS
TIME
55sec
REPS
3 Squat jump
TIME
40sec
REPS
TIME
45sec
REPS
TIME
50sec
REPS
TIME
55sec
REPS
TIME
40sec
REPS
TIME
45sec
REPS
TIME
50sec
REPS
TIME
55sec
REPS
5 Side step-up
TIME
40sec
REPS
TIME
45sec
REPS
TIME
50sec
REPS
TIME
55sec
REPS
TIME
40sec
REPS
n/a
TIME
45sec
REPS
n/a
TIME
50sec
REPS
n/a
TIME
55sec
REPS
n/a
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2
Get into a press-up position with your feet on a chair or box, your hands beneath your shoulders and your body in a straight line from head to heels. Lower your upper body, keeping your elbows pointing back, not out, until your nose almost touches the floor. Then push back up. FORM TIP Try to keep your elbows in at your sides while performing your reps. Dont allow them to flare out to the sides.
Decline press-up
FIT TIP Go higher for bigger benefits. The higher your feet are, the harder it is to complete each rep.
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WORKOUT
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3
Lower into a squat, then jump up explosively so your feet leave the ground. Land and absorb the impact, drop into the next squat and repeat the exercise. FORM TIP Youll get the best training benefit if you aim to jump as high as possible, but make sure you absorb the impact as you land.
Squat jump
4
Start in an inverted V position with your backside raised. Bend your arms to lower your head to the floor. Once your head has gone past your arms, raise your torso and lower your hips so they come near to but dont touch the floor. Reverse back to the start to complete one rep. FORM TIP The closer you can get your chest to the floor when you move through the exercise, the bigger the strength increase.
Dive-bomber press-up
FIT TIP Going back to the start can be the hardest part. Make every effort to reverse the movement for the full benefit.
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6
Side plank
Your body should be straight from head to heels with your elbow directly below your shoulder. FORM TIP If you cant hold the top position, try raising then lowering yourself into position to work your side abs.
FIT TIP Protect your shoulder joint by making sure your elbow is directly below your shoulder.
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WORKOUT
Its a bit early for you to have made massive advances in your fitness levels, but that hasnt stopped us from stepping up the difficulty. Trust us in the long run youll be glad we did. The offset pressups force you to take most of your weight on one side, which makes them tougher than a conventional press-up. When doing the eccentric shoulder press its difficult enough to just get into position to start the move. Make sure you move any valuable family heirlooms out of the way before you attempt it.
WEEK 1 TIME
40sec
WEEK 2 TIME
45sec
WEEK 3 TIME
50sec
WEEK 4 TIME
55sec
REPS
REPS
REPS
REPS
2 Offset press-up
TIME
40sec
REPS
TIME
45sec
REPS
TIME
50sec
REPS
TIME
55sec
REPS
3 Split squat
TIME
40sec
REPS
TIME
45sec
REPS
TIME
50sec
REPS
TIME
55sec
REPS
TIME
40sec
REPS
TIME
45sec
REPS
TIME
50sec
REPS
TIME
55sec
REPS
5 Step-up jump mp
TIME
40sec
REPS
TIME
45sec
REPS
TIME
50sec
REPS
TIME
55sec
REPS
6 Plank
TIME
40sec
REPS
n/a
TIME
45sec
REPS
n/a
TIME
50sec
REPS
n/a
TIME
55sec
REPS
n/a
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2
Do a press-up but instead of lowering straight down, lean over to one side as you lower, then push back up to the start. Alternate sides each rep. FORM TIP You can make this move slightly easier by taking a wider foot position. Make it harder by putting your feet together.
Offset press-up
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WORKOUT
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3
Stand with one foot in front of the other, both feet pointing forwards. Keeping your body upright, bend at the knees until your back knee almost touches the floor and your front knee is directly over your front foot. Swap sides halfway through. FORM TIP This is a comparatively easy exercise, so make sure you go as deep as possible to derive a training benefit.
Split squat
4
Eccentric shoulder press
Walk your feet up a wall until your body is straight from head to heels and your arms are straight. Lower your body to the ground by bending your elbows. Reset and repeat the move, without pressing back up. FORM TIP If you cant lower yourself under control, start by getting into the position and doing a static hold.
FIT TIP Your aim is to get as close to the wall as possible but if youre new to this move, dont expect to do this straight away.
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6
Plank
Position yourself so that your feet are together and your body is straight from head to heels with your elbows underneath your shoulders and your head looking down Hold the position without letting your hips sag FORM TIP If this exercise becomes to easy, raise one foot off the floor to increase the instability and add an extra challenge to your core.
FIT TIP Use a mirror or a partner to make sure youre in the right position its all too easy to hold your hips too high.
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WORKOUT
When youre halfway through this workout, you might suspect that we dont want you to finish it. Well, we do, but it is a big step up in difficulty. Take your time and work steadily through them. If you go too fast too early, youll blow up half way through the session. If you cant get through it without taking short breaks, dont worry. Get your breath back and try to do at least one more rep (provided it is with perfect form) before the end of the time. Fatiguing is fine. Letting yourself off easy isnt.
WEEK 1 TIME
40sec
WEEK 2 TIME
45sec
WEEK 3 TIME
50sec
WEEK 4 TIME
55sec
REPS
REPS
REPS
REPS
TIME
40sec
REPS
TIME
45sec
REPS
TIME
50sec
REPS
TIME
55sec
REPS
3 One-leg squat
TIME
40sec
REPS
TIME
45sec
REPS
TIME
50sec
REPS
TIME
55sec
REPS
TIME
40sec
REPS
TIME
45sec
REPS
TIME
50sec
REPS
TIME
55sec
REPS
5 Box jump
TIME
40sec
REPS
TIME
45sec
REPS
TIME
50sec
REPS
TIME
55sec
REPS
6 Plank k
TIME
40sec
REPS
n/a
TIME
45sec
REPS
n/a
TIME
50sec
REPS
n/a
TIME
55sec
REPS
n/a
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28 DAYS
1
Lunge jump
Start in the lower part of a lunge, then jump up explosively so your feet leave the ground. Swap legs in mid-air and land in a lunge with your opposite foot forward, then repeat. FORM TIP Make sure you descend all the way into the lunge so that your knees are bent at 90 before you jump up. FIT TIP This is a big test of balance and, by the end of the set, it also becomes a test of your lactic acid tolerance. Best of luck.
2
Hold your body in a straight line from head to heels and your thumbs and index fingers together to form a diamond, Lower your body, making sure you keep your elbows pointing back rather than to the sides. FORM TIP This is a difficult move so if you cant do many reps, you can elevate your hands to perform the move at an incline.
Diamond press-up
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WORKOUT
3
One-leg squat
Stand on one leg, then lower into a squat. Keep your torso upright, your spine neutral and your knees in line with your toes. FORM TIP You can perform this move with your free leg either behind or in front of your working leg. If you cant do either, hold on to something for support.
4
Handstand shoulder press
Walk your feet up the wall until your body is straight from head to heels and your arms are straight. Lower your body to the ground by bending your elbows. Push back to the start if you can to repeat the move. FORM TIP If you cant do a single rep, do eccentric (lowering) reps instead.
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WORKOUT
5
Box jump
Start with a box or chair in front of you. Lower into a quarter squat, then jump up onto the box. Step back down and repeat. FORM TIP Aim to land as softly as possible to minimise the impact on your knees.
FIT TIP You could probably have worked this out but the higher the box, the more difficult the exercise.
6
Side plank
Your body should be straight from head to heels with your elbow directly below your shoulder. FORM TIP If youre struggling to hold this position you can perform the move with your knees bent so your knee, rather than your foot, is in contact with the floor.
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OF NUTRITION
Words Jon Lipsey Photography Tom Miles Art Editor Marc Southey Art Director Donovan Walker Subeditor Chris Miller Model Oliver Jedrej@WAthletic
Four-week fat-buster p6
Your meal-by-meal guide that will help you lose 2kg each week for a month
Keep it simple p8
If you dont want to follow a meal plan, use this straightforward system
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HEALTHY EATING
Smart nutrition can make all the difference in building a lean body
THE BASICS OF
Whether you want to build muscle or lose fat, the process starts in the kitchen, not the gym. Eating properly will fuel your training sessions, help you feel alert and energised, provide the building blocks of muscle and keep your metabolism firing to burn body fat. Here are the seven straightforward rules you need to follow.
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OF NUTRITION
Stay natural
RULE 7 If in doubt, dont eat anything that a caveman wouldnt have had access to. This is the simplest rule when deciding what to eat: keep it natural. Processed foods biscuits, cakes, ready meals, fizzy drinks, crisps are mostly high in calories but low in essential nutrients, so they are poor at fuelling workouts and rebuilding muscle but good at making you fat and sapping your energy. Avoid things containing preservatives that you cant spell or ingredients you wouldnt keep in the kitchen. Eat things that will rot eventually, so that you know theyre fresh. As a general rule, if it grows in the ground or used to have a face, its fine; if it comes in a packet, be wary.
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This eating plan is based on natural, unprocessed foods and will help you shed loads of fat
Processed may be tasty and convenient, your body hasnt evolved to deal with it very well and it usually encourages fat storage. This meal plan, created by nutritionist Christine Bailey (advancenutrition.co.uk), replaces processed sugary foods and carbs with fresh fruit, nuts, seeds and animal proteins. The fats it contains are healthy unsaturated ones, while it also contains plenty of muscle-building amino acids. Follow this plan for a month while following the workouts in our Get Lean In 28 Days supplement and youll shed around 2kg of fat a week, helping you get the lean, muscular body you want.
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To make
Mix 1 bag of mixed salad leaves, a sliced red onion, a handful of black olives, some cucumber slices, sugar snap peas and 1 grated carrot. Top with 125g of canned white crab meat and dress with lemon juice and olive oil.
Red onion
Carrots
are high in the soluble fibre calcium pectate. This fills you up and binds with acids in the body to reduce levels of LDL (bad) cholesterol.
Crab meat
is low in calories but rich in omega 3 fatty acids, which can reduce hunger pangs and help muscle growth.
have omega 3 fatty acids that trigger hungercurbing signals in your brain. They are also rich in vitamins A, C and E.
Olives
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OF NUTRITION
Tuesday
Breakfast
150g sauted prawns with 6 sliced mushrooms and chopped red pepper. 150g fresh pineapple slices.
Wednesday
Breakfast
Bowl of blueberries and raspberries. 2 poached eggs with asparagus and 4 grilled mushrooms.
Thursday
Breakfast
Slices of melon with cashew nuts. 3 slices of lean roast beef with 2 baked tomatoes.
Friday
Breakfast
Bowl of cherries. 2 scrambled eggs with 5 asparagus spears.
Saturday
Breakfast
Bowl of blueberries and raspberries. 1 cold salmon fillet with panfried tomatoes and mushrooms.
Sunday
Breakfast
100g cooked prawns with green beans. 1 chopped apple and 2tbsp seeds.
Snack
1 banana.
Snack
Smoked salmon slices. Carrot and celery sticks.
Snack
Handful of seeds. 1 apple.
Snack
1 apple. Handful of raisins and almonds.
Snack
2 slices of ham, sliced cucumber and celery.
Snack
4 oatcakes with ham.
Snack
2 slices of ham and 2 tomatoes.
Lunch
150g grilled cod fillet with lemon juice and freshly ground black pepper. Green salad with lemon juice and 1tsp olive oil, 50g sugar snap peas, cucumber slices, a red pepper and 2tbsp black olives. Bowl of blueberries and melon.
Lunch
300ml Covent Garden Tomato & Basil soup. Cold pan-fried venison steak served with a bag of mixed salad leaves, red pepper, 2tbsp black olives, sliced cucumber, celery and 1 tomato. Slices of melon.
Lunch
300ml Covent Garden Scotch Broth soup. Grilled pork fillet with spinach salad (baby spinach, mixed lettuce leaves, red onion, red pepper, cucumber, celery). 1 satsuma.
Lunch
Leftover squash and turkey casserole. Large mixed salad.
Lunch
Grilled turkey breast with 1 baked sweet potato, salad leaves, cucumber, sugar snap peas, a red pepper, 2tbsp black olives and a red onion. Slices of fresh pineapple.
Lunch
Lemon crab salad (see recipe opposite). Slices of melon.
Lunch
150g cooked chicken breast with baby spinach, salad leaves, cucumber, avocado, 2 tomatoes, 1 red onion, lemon juice and olive oil. 30g almonds. 1 apple.
Snack
Handful of raisins and almonds. 1 pear.
Snack
2 oatcakes. Smoked salmon slices.
Dinner
300ml Covent Garden Tomato & Basil soup. Baked salmon fillet with lemon juice (cook an extra salmon fillet for Sat) served with 60g steamed carrots, 60g sugar snap peas, 60g green beans and 1 baked sweet potato.
Dinner
Saut 125g pork cut into strips with 1 onion and a bag of stir-fry vegetables, 1tbsp soy sauce and a little water. Serve with 2tsp toasted sesame seeds and 60g noodles (dry weight). 1 satsuma.
Snack
1 hard-boiled egg. Carrot sticks.
Snack
100g cooked prawns. Celery and carrot sticks.
Snack
3 cold lean beef slices. Carrot sticks.
Snack
1 hard-boiled egg. 2 oatcakes.
Snack
2 slices of ham. Carrot sticks.
Dinner
Bake 2 sliced turkey breasts with 1 cubed butternut squash, 1 red onion, 1 red pepper, 2 sweet potatoes, 400g canned chopped tomatoes, 300ml beef stock and dash of paprika for 45 minutes. Serve half with steamed broccoli and green beans (save other half for Fri lunch).
Dinner
Coat 1 turkey breast in juice and zest of 1 orange and 1tsp grated ginger. Grill for 15 minutes and serve with 1 baked sweet potato, 100g steamed broccoli and asparagus. 100g fresh raspberries with 2tbsp flaked almonds.
Dinner
Frittata made with 2 eggs, 3 new potatoes, spinach leaves and 1 red pepper. Steamed broccoli and carrots and salad.
Dinner
300ml Covent Garden Scotch Broth soup. Pan-fry 1 venison steak for 10 minutes, then add 1tbsp balsamic vinegar, 150ml beef stock and 50g pitted cherries. Cook until soft. Serve with 100g green beans, 100g carrots and 3 new potatoes.
Dinner
Stir-fry 1 sliced chicken breast, 1tbsp soy sauce, juice of 1 orange, 2 chopped spring onions, 1 sliced green pepper and 1 bag of stirfry veg. Serve with 2tbsp cashew nuts and 60g noodles (dry weight). Sliced fresh pineapple.
Snack
1 banana. Handful of cashew nuts.
Snack
2 oatcakes. Handful of almonds and raisins
Snack
1 banana. Handful of macadamia nuts.
Snack
30g macadamia nuts. Handful of raisins.
Snack
2 satsumas.
Snack
1 banana. Handful of macadamia nuts.
Snack
2 oatcakes. Smoked salmon slices.
Daily total
1,840 calories, 163g carbs, 130g
Daily total
1,713 calories, 147g carbs, 156g protein, 60g fat
Daily total
1,956 calories, 179g carbs, 130g protein, 87g fat
Daily total
1,841 calories, 201g carbs, 138g protein, 60g fat
Daily total
1,816 calories, 185g carbs, 120g protein, 71g fat
Daily total
1,827 calories, 172g carbs, 133g protein, 72g fat
Daily total
1,746 calories, 159g carbs, 140g protein, 66g fat
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KEEP IT SIMPLE
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Theres more than one way to eat healthy food and were giving you the choice. You could follow the straightforward four-week meal plan on p6-7 or you could make dietary decisions even easier by simply using this meal generator, which lets you eat foods you like while still staying healthy. Weve provided a range of foods to choose from: for each meal you eat pick two or three, making sure you include at least one source of protein and one piece of fruit or veg with each meal or snack. Weve also highlighted foods you should avoid, which may not always be the ones you expect. Eat little and often because six small meals spread throughout the day is better for fat loss than a couple of huge ones, and dont worry about counting calories or grams of macronutrients. This isnt a diet its just a better way to think about eating.
Focus on protein
Protein will make you feel fuller for longer, so youll be less tempted by snacks, and itll also provide the nutrients needed to repair damaged muscles and therefore build muscle mass. Protein requires the body to use more calories for digestion than carbs do, so itll give your system a helpful fatburning nudge.
Go heavy on veg
Feel free to pile your plate high with as much veg as you like, particularly cruciferous and leafy green veg such as broccoli and spinach its almost impossible to eat too much, and all of these are full of important nutrients.
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Breakfast
Eat these
OF NUTRITION
Mushrooms
Tomatoes
Oats
Blueberries
Grapefruit
Grapes
Melon
Milk
Good-quality sausage
Strawberries
Eggs
Bacon
Natural yoghurt
Smoked salmon
Dont be tempted by these traditional breakfast staples Cereal Dried fruit Margarine Bagels Shop smoothies Muffins Fruit juice Bread Cereal bars Jam Croissants Yoghurt
Avoid these
Snacks
Beef jerky
Almonds
Cherries
Blackberries
Brazil nuts
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Lunch
Eat these
More protein and fresh veg will keep your fat loss on track
Sardines
Chicken
Beans
Mackerel
Beetroot
Hard cheese
Cottage cheese
Avocado
Processed foods are convenient but full of bad fats and salt Pasta salad Coleslaw Quiche Sandwich fillers Wraps Crackers Low-fat mayo Oat cakes Baked potatoes Baguettes Tinned soup Sandwiches
Avoid these
Salad leaves
Artichoke
Home-made soup
Tuna
Peppers
Ham
Snacks
Olives
Bananas
Pineapple
Greek yoghurt
Apples
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Dinner
Eat these
OF NUTRITION
Broccoli
Peas
Lamb
Cabbage
Butternut squash
Onions
Asparagus
Carrots
Cauliflower
Aubergine
White fish
Salmon
Beef
Leeks
Tempted by takeaway options and booze? Just say no Pasta Pies Takeaways Alcoholic drinks Ready meals Creamy curries Couscous Potatoes Risotto Rice Noodles Pizza
Avoid these
Peanut butter
Pumpkin seeds
Pistachios
Salsa
Green tea
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WHAT SUPP
Confused about what sports supplements to take? Use our guide to the key categories
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If you make every effort to eat the right things, its certainly possible to maintain a healthy diet through food alone, but sometimes supplements can help. If youre taking on a serious training programme or find yourself short of cooking time or both supplements are a simple and convenient way to get all the nutrients you need to build a strong, lean body. Buying supplements can be a baffling experience, though, since there are so many to choose from. Here weve boiled the many options down to the absolute essentials so you can be sure youre getting the fitness fundamentals.
Vitamin D
What The sun substitute Why Youre supposed to get vitamin D from the sun but thats a forlorn hope in Britain 20 minutes exposure provides all the vitamin D you need in summer but according to the National Institute of Health, its impossible to get enough in winter. Vitamin D deficiency is common and is linked to reduced strength and increased body fat, says strength coach Joe Lightfoot (jplightfoot.com). Its also associated with diseases such as diabetes and depression. Supplementing is cheap and easy. How Its available in tablet or oral spray form. Official government recommendations are low but experts suggest 3,000IU a day, which has been proved safe in multiple studies. Its fatsoluble, so take it with a meal.
Fish oil
What The wonder fluid Why Having omega 3 fats in your diet is important for your health and supplementation helps you to maintain a good ratio of omega 3 to omega 6 modern humans consume far too much omega 6, says Lightfoot. More specifically, studies have shown that fish oil supplementation results in decreased body fat and reduced inflammation. It has also been linked to an increase in levels of the happiness hormone serotonin, greater focus in training, lower stress and resistance to illnesses including Crohns disease and some cancers. How Take a spoonful with your meals. Most authorities recommend taking 1-4g a day, depending on how much oily fish you already eat.
Whey protein
What The muscle builder Why This is probably the most effective addition you can make to your nutrient regime and the simplest. Its essential that you replace muscle glycogen after your workout and the best way to do that is with a goodquality whey protein, says Fitness First trainer Thomas Eastham. But even someone who doesnt train should make sure theyre getting adequate protein in their diet or consider topping up. How Within 15 minutes of finishing your training, your cells are in serious need of nutrients, so you should be taking your post-workout shake before you stretch, says Eastham. Some nutritionists recommend a hit of protein before training or as soon as you wake up. Ideally youd get this from food but a shake is a reasonable option.
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OF NUTRITION
Casein
What The bedtime protein Why Chances are youre already getting a fair amount of casein, as it makes up around 80% of cows milk. Casein is known as a slow protein, says personal trainer Sean McPhillips (supremetraining.co.uk). Its digested slowly, so it isnt ideal for straight after the gym when you want to get a hit of protein into your muscles instantly. The main benefit of casein over other proteins is its excellent amino acid profile its a great muscle-builder. How Simply have it in a shake, says McPhillips. You can mix it with milk or water but if youre using milk youll want a fair bit to thin it out. Because its a slow protein, its best taken before sleep to keep the muscle-building process going overnight.
Zinc
What The immunity mineral Why Zinc is necessary for your health and immune system. The main reason you should take zinc is that our bodies are unable to store it, says McPhillips. How The recommended daily allowance for adult males is 11mg and you should definitely take no more than 40mg a day, says McPhillips. Try to avoid taking it with coffee or foods that contain phytates, such as wholegrains, because these can block its absorption. For the greatest benefit, take it with a form of animal protein because this will promote absorption.
Magnesium
What The sleep mineral Why Every organ needs magnesium, especially the heart, muscles and kidneys, says McPhillips. If you skimp on this vital mineral you can experience anxiety, sleep problems and irritability. It also helps to maintain a normal heart rhythm, as well as aiding the bodys energy production. How Stick to the recommended maximum of 350mg per day, says McPhillips. Taking magnesium supplements on an empty stomach can lead to diarrhoea and an upset stomach, so its best to have a meal or snack first. Alternatively, its available in spray or bathmineral form some studies suggest its more easily absorbed through the skin.
Creatine
What The backup generator Why Your body metabolises creatine into ATP, which is used for every muscle movement, says McPhillips. Having adequate supplies is most important during heavy, high-intensity workouts to deliver the required energy to your muscles. In other words, it will let you lift harder for longer. How Take 2-10g after a workout to replenish lost stores, or split the dose and have half before your workout and the other half afterwards, says McPhillips. Theres some evidence that taking creatine with glucose can help your body store it more effectively, so having carbs in your postworkout shake will help. And drink plenty of water: creatine is hygroscopic, so it sucks H20 into your muscles and can leave you dehydrated.
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