SUMM ER N YOUR TDOW COUN BODY
Es routin ise exerc advic e A-list rtdiet tricks Expe ty beau Top
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.
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.
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.
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.
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.