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Lee Avery
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Lee Avery answers all your Health and fitness expert related questions |
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Well toned
Q. I am 25 and quite fit, and although I run regularly, my muscles still lack definition. I'm going on my honeymoon in a couple of months and would love to have a toned
body so I'll look good in my bikini. How can I achieve this?
A. Lee Avery says: The key is to eat healthily and carry out a structured weights and resistance programme. Start by doing one set of weights twice a week, with 10 to 12 repetitions to ensure that you target the whole body. The weight needs to be sufficient so that by the end of each set you would find it difficult to carry out another repetition. Gradually build this up to three sets with a minute's rest in between each.
If you wish to carry on running, ensure that you eat plenty of carbohydrates and protein, and allow plenty of time to recover in between sessions. Try not to over-train, as this will cause stress to the body and muscle wastage (rather than toning), and also increase the chances of getting ill. |
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Excess Flab not fab
Q. I am getting remarried and although I'm not really overweight, I have some excess flab around my tummy, bottom and thighs, after having two children. I would love to tone up before my wedding day. How can I do this?
A. Lee Avery says: You cannot spot-reduce excess flab, so the best way to get rid of it is to work on the whole body with exercise and a healthy diet. With reference to your diet, reduce your saturated fat intake - animal fats, cakes, biscuits, pastry and fried foods. Try to grill or steam food instead of frying it. Eating five portions of fruit and vegetables a day alongside healthy proteins such as chicken, fish, pulses and lentils will also help.
Follow a regular exercise programme incorporating cardiovascular exercises, which includes walking, running and cycling. You also need to carry out a core stability and weights programme to burn off some of those excess calories and tone the body. |
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