GET 15 FIT IN MINUTES
what to do
TO ADD definition to your calves, try a back plank with calf raises, says celebrity personal trainer Nadya Fairweather (u-shape.co.uk).
Lie on your back, bend your knees and keep your feet hip-width apart. Lift your hips high and hold the position (pictured). Start by lifting one heel, then putting it back down, then do the same with the other. Alternate for 12 to 15 reps.
Drop your bottom and rest for ten seconds. Then return to your raised plank position and lift both heels up and down at the same time.
Lift and lower slowly with control, completing five to eight reps.
Make sure your hips stay raised the entire time you are lifting your heels.
what to eat
DIET is key to achieving sculpted muscles, says nutritionist Shona Wilkinson (shonawilkinson.com).
Almonds contain alpha-Tocopherol vitamin E. It is important for muscles as it works as an antioxidant to help prevent free radical damage.
Meanwhile, beef provides creatine, which the body uses for energy. It is also high in iron and zinc, crucial for muscle growth and repair. Make sure that it is a goodquality, organic steak and serve it with lots of green vegetables.
Eat plenty of beetroot, too, as it is packed with a nutrient called betaine (also known as trimethylglycine). This has been shown to help increase muscle strength and power.
Add baked beetroot to salads and casseroles, or serve on its own with a little salt and pepper and a drizzle of olive oil.