3 sets of 5–10 different bodyweight weight-loss, toning and core exercises (see here) such as Burpees, Explosive Jumping Jacks, Jumping Lunges, Blast Offs, Planks and V Sit-Ups
3 sets of 5 different bodyweight weight-loss, toning, core and TRX exercises (see here) such as Burpees, Jumping Squats, Planks, Runners’ Lunges and Bicep Curls THEN 5 weight-training exercises (see here) focusing on 1–2 muscle groups every day, such as Quads and Glutes, and Hamstrings
3 sets of 5 different bodyweight weight-loss, toning, core and TRX exercises (see here) such as Burpees, Jumping Squats, Planks, Runners’ Lunges and Bicep Curls THEN 5 weight-training exercises (see here) focusing on 1–2 muscle groups every day, such as Quads and Glutes, and Hamstrings
TUESDAY
3 sets of 5–10 different bodyweight weight-loss, toning and core exercises (see here) such as Bear Crawls, High Knees, Jumping Squats, Planks with Shoulder Taps, Toe-Touch Planks and Elbow to Knee Crunches
3 sets of 5 different bodyweight weight-loss, toning, core and TRX exercises (see here) such as Explosive Jumping Jacks, Jumping Lunges, Toe-Touch Planks, Knee Tucks and Pikes THEN 5 weight-training exercises (see here) focusing on 1–2 muscle groups every day, such as Back and Biceps
45-minute yoga class
WEDNESDAY
REST
REST
REST
THURSDAY
3 sets of 5–10 different bodyweight weight-loss, toning and core exercises (see here) such as Burpees, Bear Crawls, Resistant Band Walks, Mountain Climbers, Jumping Squats and Blast Offs
3 sets of 5 different bodyweight weight-loss, toning, core and TRX exercises (see here) such as Bear Crawls, Blast Offs, Planks, V Sit-Ups and Runners’ Lunges THEN 5 weight-training exercises (see here) focusing on 1–2 muscle groups every day, such as Chest and Triceps
3 sets of 5 different bodyweight weight-loss, toning, core and TRX exercises (see here) such as Explosive Jumping Jacks, Jumping Lunges, Toe-Touch Planks, Knee Tucks and Pikes THEN 5 weight-training exercises (see here) focusing on 1–2 muscle groups every day, such as Back and Biceps
FRIDAY
REST
REST
45-minute Pilates class
SATURDAY
3 sets of 5–10 different bodyweight weight-loss, toning and core exercises (see here) such as Explosive Jumping Jacks, Elbow to Knee Crunches, Resistant Band Walks, Planks, V Sit-Ups and Toe-Touch Planks
3 sets of 5 different bodyweight weight-loss, toning, core and TRX exercises (see here) such as High Knees, Resistant Band Walks, Mountain Climbers and Bicep Curls THEN 5 weight-training exercises (see here) focusing on 1–2 muscle groups every day, such as Shoulders, and Quads and Glutes
3 sets of 5 different bodyweight weight-loss, toning, core and TRX exercises (see here) such as Bear Crawls, Blast Offs, Planks, V Sit-Ups and Runners’ Lunges THEN 5 weight-training exercises (see here) focusing on 1–2 muscle groups every day, such as Chest and Triceps
If you want to put on weight the healthy way, by nourishing your body with wholesome meals to gain lean muscle, then this book is perfect for you. Maybe you’re underweight and lacking energy and you’ve made the decision to change that, or perhaps you’re already a healthy weight but would prefer to be bigger. Either way, it is important that you don’t feel the only way to do this is by eating food high in saturated fat and sugar while sitting on the sofa!
THE SOLUTION
FOOD
1 BE MINDFUL
I’ve seen plenty of influential people posting pictures with spreads of chocolate, sweets, popcorn, crisps and fizzy drinks on social media saying they’re ‘gaining’ or trying to put on weight. This message is so damaging and misleading for followers. I’m all for a cheat meal and the odd treat, but using junk food to gain weight is not the right way to go about it. Regardless of what your goal is, bingeing on food full of sugar and saturated fat is harmful (see here). Just because you can ‘afford’ to gain weight, it doesn’t mean you can afford to have mood swings, headaches and high cholesterol. Gaining weight requires you to be just as mindful of what you’re eating as someone losing weight or toning.
2 EAT LITTLE AND OFTEN
Healthy weight gain usually means eating more food than you’re used to, but if you can’t stomach three bigger meals a day with the odd snack, then try changing the pattern of your eating. Having smaller, more frequent meals throughout the day may work better for you and your lifestyle. A good idea is to prepare your smaller meals the night before, then you’ll feel organised and be less likely to skip eating as it’s ready to go.
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