GET TONED FAST
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.