SUMM ER N YOUR TDOW COUN BODY

Es routin ise ex­erc ad­vic e A-list rt­diet tricks Expe ty beau Top

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1TOSSTHE FAKE FOODS

Clear out pro­cessed snacks: store-bought pas­tries and chips, pack­aged diet food, soft drinks (in­clud­ing diet) and any­thing with high-fruc­tose corn syrup. Tone-up tip Re­place sugar with nat­u­ral sweet­en­ers, like co­conut crys­tals, Ste­via, honey and maple syrup.

2PRIORITISEPROTEIN

Aim for four to five serv­ings of pro­tein a day. It sta­bilises blood sugar lev­els and keeps hunger at bay. Veg­e­tar­ian? Eggs, Greek yo­ghurt, quinoa, tofu, tem­peh, legumes, chia and hemp seeds, spir­ulina, and almond, co­conut and soy milks all pack pro­tein. Tone-up tip Eat a pro­tein­rich snack within 30 min­utes of a work­out to re­cover faster.

3CHOOSECARBS WISELY

Go for nu­tri­tious grains, like whole­grain oats, quinoa, amaranth, mil­let, brown rice and bar­ley, and low- GI carbs, like sweet pota­toes, fruit and non-starchy veg­eta­bles. Tone-up tip Eat­ing low-gi carbs three hours be­fore a work­out can help burn 55% more fat dur­ing ex­er­cise.

4EATGOOD FATS

Un­sat­u­rated fats in av­o­cado, sal­mon and olive oil keep your mind sharp, your skin young, your en­ergy high and your heart healthy. Limit sat­u­rated fats and avoid trans fats al­to­gether, which are com­monly found in pre-pack­aged foods. Tone-up tip Pick a soft, low-fat cot­tage cheese, which is lower in sat­u­rated fat.

5DRINKOFTEN

De­hy­dra­tion can slow down your me­tab­o­lism. Work out how much wa­ter you should drink with this for­mula: 35ml for ev­ery kilo­gram you weigh. So if you weigh 68kg, drink just over 2 ℓ wa­ter a day. Tone-up tip Re­hy­drate post-work­out with co­conut wa­ter to re­place elec­trolytes.

6LOADUP ON FI­BRE

Make it part of ev­ery meal. Fi­bre keeps your blood sugar lev­els sta­ble, en­sures your di­ges­tion runs smoothly, and can lower your risk of heart dis­ease, can­cer and other ill­nesses. Tone-up tip Snack on raw fruits and veg­gies. The raw-food glow is for real! Some women seem to rock ma­jor ab def­i­ni­tion after just a few weeks of clean eat­ing and amped work­outs. For oth­ers, it feels like it would take months of per­fect por­tions, marathons and a non-ex­is­tent so­cial life to get to #Ab­goals territory. Below are the key vari­ables in the great abs equa­tion, plus how best to work yours.

DNA de­ter­mines where you store body fat and plays a role in how quickly you re­duce it. “Your testos­terone lev­els also makes a dif­fer­ence,” says phys­i­ol­o­gist Dr John Por­cari. “The higher your level, the more eas­ily you build mus­cle ev­ery­where, in­clud­ing your core.”

The more mus­cle you have, the more kilo­joules you zap all day. The best way to build lean tis­sue is with a full-body strength programme done at least two days a week. Add core moves to that foun­da­tion to re­ally sculpt your mid­sec­tion.

A car­dio rou­tine that uses steady, con­tin­u­ous move­ments helps keep weight in check – but high­in­ten­sity in­ter­vals (HIIT) are cru­cial. These in­clude al­ter­nat­ing be­tween in­tense anaer­o­bic ex­er­cise with less-in­tense re­cov­ery pe­ri­ods. Stud­ies found that ex­er­cis­ers de­creased fat faster when two of their four weekly car­dio work­outs were HIIT rou­tines. Also, all car­dio ses­sions in­cluded strength train­ing.

Ad­e­quate rest gives you the en­ergy you need for work­outs and re­duces lev­els of the stress hor­mone cor­ti­sol, which has been linked to stom­ach-fat ac­cu­mu­la­tion. Skimp­ing on sleep may also cause us to pick foods that trig­ger weight gain.

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