GET TONED FAST

Women's Health (UK) - - THE TRANSFORMERS -

1. MAKE MACROS EASY

Track­ing your pro­tein, carbs and fats gets re­sults. Sadly, few of us have the time to be­come slaves to ev­ery gram, so make ed­u­cated es­ti­mates. ‘In­stead of us­ing scales, use the weight on an item’s pack­ag­ing to get a rough idea,’ says Krystina Reimer.

2. KNOW YOUR WEIGHTS

How to hit the mus­cle fa­tigue sweet spot? ‘You’re lift­ing too light, or too few, if you need less than a minute’s rest be­fore the next set,’ says Ash­leigh Lawrence, PT at Gym­box. ‘In your fi­nal set, it should be willpower push­ing you through.’

3. PLAN YOUR PRO­TEIN

Only the first 30g of pro­tein in a meal is used to pro­duce mus­cle*, so eat a lit­tle at ev­ery one. Need a quick way to up your in­take? ‘Pro­tein pow­ders are great for top­ping up – a medium chicken breast is equiv­a­lent to one and half scoops,’ says Reimer.

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