Mobile Sports Massage
Personal Training
Coventry | Warwickshire
Having a shaped, toned body is the primary goal for many
gym-goers. However, many are fed countless ‘guaranteed-not-to-fail’ strategies
on how to quickly shed fat and attain the perfect look. Such mixed advice often
leads to confusion, frustration, and a general feeling of ‘back to the drawing
board.’ we understand that every one of us is different, and a ‘one size fits
all’ approach just won’t do. So, we’ve designed a healthy, sustainable and
evidence-based guide filled with tips to help you efficiently and safely
get the look you want.
Regardless of age, genetics and ability, we’ll help you educate yourself,
providing expert dietary, training and lifestyle tips for starting to achieve
your tone-up targets.
Weight Loss
Achieving that ripped physique requires a combination of correct timing, nutrition, progressive training, and appropriate sleep and rest. Fundamentally, nobody can supplement a poor diet, so Weight-Loss should be integrated into any healthy eating plan if you want to tone your muscles, build lean muscle mass and reduce body fat. We know you’re on the tone-up plan, but ultimately, getting you on the road to the results you need requires a balanced approach – integrating the right meals with the right programme and the right supplements to help you achieve those lean goals.
Before we get into the specifics of the diet, here is a guide to an average nutritional target for a tone up plan
Tone Up Nutritional Guide
Healthy Snacks
When striving to optimize your physique and build lean muscle definition, always pay close attention to the nutritional value of your daily food intake — making sure to satisfy your body’s energy demands while also creating a calorie deficit. Regular protein (every 3-4 hours) is absolutely essential to maintaining a toned body, while low glycaemic carbohydrates and low-fat snacks also play a major part in getting you there. Life can be hectic and often on-the-go, proving difficult to make the best choices and maintain will power.
Meal Planning
To attain that perfectly toned body, you should always pay attention to your daily calorie intake. Your training intensity and rest days should determine your CARBOHYDRATE intake, as this is the primary source that fuels you. During this journey, PROTEIN will be your best friend, as with the correct timing, type and total, it’s imperative to crafting the look you want. Most of your FATS should be extracted from mono and polyunsaturated sources to support a healthy heart, recovery, and a balanced diet. Target all 3 macro-nutrients for a typical training day. Remember, hydration is also fundamental, so target one small glass of fluid with every meal, as well as a portion of vegetables to optimize your vitamin and mineral intake
PORTION SIZES
If you want to tone-up,these are essential
Red Meats
PROTEIN
When eating red meats and other protein sources like chicken, turkey and burgers,
stick to having a serving that is the same size as a the palm of your hand –
having excessive amounts will increase body fat and inhibit your health (i.e.
cholesterol).
Cheese and Dairy
FATS
Be extremely cautious when piling cheese and dairy products on your meals
like spaghetti bolognaise and salads. Stick to portions the size as a deck of
small matches otherwise staying lean and defined will be an uphill battle.
Oils and Spreads
MORE FATS
Be careful when applying spreads to meals and snacks and cooking with different
oils. Stick to portions the size of the end of your thumb to keep your
lean gains and health in safe hands.
Pasta, Rice, Potatoes
CARBS
We all get that temptation to pile our plates with pasta, rice, potatoes
and many more delicious carbohydrates. However, when striving to get
lean, stick to small serving of carbohydrates –
make sure you’re not eating three portions in one go!
10 RULES TO TONE UP SUCCESS
No matter what level you’re at, these 10 ‘Tone-Up’ rules are
easy to understand and just perfect for keeping your training on track
Get a Plan and Getting Personal
To really get that desired definition, everything matters – correct nutrition and supplements, appropriate lifestyle habits such as sleep, hygiene, and of course, a well-structured and effective workout routine! We at Apache Brave believe in getting your personal training plan as bespoke to you as possible; that's why we offer our Ultimate Fitness Pro DNA package. You'll get our full DNA test (which is really simple to do) and a custom training plan based on your genetic profile, not only this but we can show you how you can personalize your nutrition to suit you body type. This is really the next level in Personal Training to reach your goals.
Want a Tone Up workout plan that you can download to you phone? click here to discover our pre-made plans to suit your fitness goals or why not book a Personal Trainerto get that 1 on 1 benefit
Check out our Personal Training Packages for more details.
Ultimate Fitness Pro DNA
1 on 1 Personal Training Package
Pre Made Personal Training Workouts
Mobile Personal Fitness & Local Sports Massage Treatments near you:
Coventry, Kenilworth,
Leamington Spa, Warwick,
Balsall Common, Meridan,
Binley Woods, Tile Hill, Eastern Green,
Warwickshire and more