Over the past few years, there has been a shift away from the old skinny ideal and a move toward women wanting to build lean muscle and achieve a stronger, fitter body. This also means that women are choosing lean muscle over the need to fit into a tiny dress.
Here’s how to build lean muscle and burn fat
ALSO SEE: The best Pilates moves for firm, tight muscles
Your three-point weight loss plan to build lean muscle
According to top personal trainer Dalton Wong, skinny is over. “None of my clients want to be thin anymore,” he says. “Instead, they want to build lean muscle, and look strong, capable, fit and toned, without losing their femininity. And this is great news for their health, too, because it helps protect bones, joints and muscles into old age.”
So, no matter how fit you are and whatever your stage, shape or fitness level, you can start now with this simple plan to make your body stronger and healthier, leaving you feeling fabulous…
Build lean muscle with this makeover
What to eat
“Make sure that every meal contains protein, such as chicken, turkey, eggs or fish,” says personal trainer Hollie Pinnington. “Vegetarian sources of protein are tofu and pulses, such as lentils and chickpeas. Avoid carb-only meals, such as toast for breakfast or a bowl of pasta for lunch, as they won’t feed your muscles and they will make you feel sluggish.
For breakfast, add a poached egg to your toast and, at lunch, make pasta a side dish to a protein food. Dark-green vegetables, like broccoli and spinach, are fantastic for boosting muscles, so make sure you eat plenty of those.”
ALSO SEE: 12 power foods you need to start eating today
What to take
A recent study found that vitamin D helps your muscles become more efficient, and another study discovered that we’re not getting enough through sunlight. A lack of vitamin D can lead to daytime sleepiness, a low mood and a low immunity. Try Solal Vitamin D3 1000IU, R105,95 for 60 tablets.
Easy exercise
Turn your home into a gym – do press-ups against the wall and tricep dips on the breakfast bar. “Anything that involves using your strength will create lean muscle mass,” says Hollie.
A beginner’s guide
Try a ballet workout. Huge in the States, they target your leg, stomach, back and arm muscles, and are lots of fun, too. Classes involve traditional ballet moves at the barre, plus light cardio and weights.
For ballet classes try:
For ballet fusion classes, visit En-Core Fitness Studio in Joburg
The Cape Ballet Centre in Cape Town for open adult ballet classes.
Or try an at-home DVD such as Ballet Beautiful: Total Body Workout, R129
If you’re already fit…
CrossFit is a no-frills, high-intensity class that targets every muscle group. If you have a variety of gym equipment such as dumbbells and barbells, you can complete the workout of the day (WOD) at home.
Try the WOD Log app, free for Android and iPhone users, which is the only CrossFit app that records and logs your workouts while you train.
For CrossFit classes, try:
Johannesburg
Durban
Cape Town
Feel-good tip:
Scientists at the UK’s Coventry University recently discovered that caffeine can maintain muscle strength, so enjoy your latte guilt free!
ALSO SEE: The Best Pilates Moves For Firm, Tight Muscles
Protect your joints
What to eat
“Include lots of oily fish, such as salmon and mackerel, in your diet,” says Dalton. “Sore or stiff joints are often inflamed, and the essential fatty acids found in oily fish will help to reduce this inflammation.” A study that was published in The American Journal of Clinical Nutrition also found that vitamin C-rich foods, such as oranges and kiwi fruits, can reduce your risk of developing arthritis.
Other studies have found that the antioxidants in pineapples, berries and red grapes are beneficial for your joints. “Joints also need to stay hydrated, so aim to drink at least two litres of still water a day,” says Dalton.
What to take
Fish oil or flaxseed supplements. “Take them now, not only when you have a sore joint,” says Dalton. Try Centrum My Nutrients Omega 3, R165 for 60 capsules
Or opt for OsteoEze Gold High Potency Joint Formula, R229 for 90 capsules.
Easy exercise
Standing on one leg improves joint health (and tones your stomach muscles while you’re at it). Stand up straight with your arms either by your side or stretched out, but not holding on to anything. Slowly lift one foot off the floor and try to hold for one minute – you may need to build up your time gradually. Then repeat with the other foot. Do at least once a day.
A beginner’s guide
Try the windmill move, as it’s key for improving upper-body joint health. Stand straight with your arms above your head and, keeping them straight, swing your arms around in opposite directions until they meet again in the middle above your head. Repeat five to 10 times once a day.
ALSO SEE: How to keep your joints young
If you’re already fit…
Try aerial yoga, the latest yoga trend. It’s a mix of Pilates, strength training and yoga, and is practised in a hammock or sling, as well as on a mat, using your own strength and flexibility to achieve various yoga-style poses. The range of movements involved will work almost all of your joints.
For aerial yoga classes in your area, try:
Aerial Yoga (A website with links to studios in South Africa)
Feel good tip:
Good posture keeps joints healthy. Don’t hunch over your computer – if you work in an office, ask for a workstation assessment of your desk and chair position. “Try to achieve a healthy weight, too, because being overweight puts extra pressure on joints,” says Dalton.
Strengthen your bones
What to eat
“Calcium is vital for strong bones because it keeps them rigid and strong,” says senior nurse Sarah Leyland. Yoghurt, milk, dark-green vegetables, nuts, seeds and cheese are good sources, as are fish with edible bones, such as sardines and pilchards.
“To provide the vitamins and minerals your bones need to stay healthy, it’s also important to eat a balanced diet, including fruits, vegetables, carbs such as bread and pasta, and protein such as meat, fish, eggs and nuts,” says Sarah.
ALSO SEE: The Healthy Snacks Diet
What to take
Unlike other vitamins and minerals that are often hard to get from food alone, Sarah says most of us get enough calcium from food without the need for supplements. “However, if you don’t like calcium-rich foods, you may need to top up,” she says. “Many calcium supplements also contain vitamin D, as this helps your body absorb calcium more efficiently.”
Try Caltrate Plus with vitamin D, R210 for 60 tablets.
Easy exercise
Try tube walking to strengthen your leg and hip bones. Buy an exercise band or loop and slip it around your ankles. Keeping tension in the band – walk sideways, with your hands on your hips, knees slightly bent, tummy in and shoulders back, from one end of the room to the other. Do it at least once a day.
Try Maxed Medium Exercise Loops, R199
A beginner’s guide
Join a local netball or tennis club. A recent study has found that exercise involving impact and landing improves bone density.
If you’re already fit…
Try Pump, a popular strength training class at Virgin Active gyms nationwide. Each class is designed to target all your major muscle groups with a series of resistance training using weights, Pilates-style matt work, and body weight moves which target your core.
Virgin Active has also recently launched Active Bands, a fun, invigorating exercise class using resistance bands to help you burn fat and calories and lose weight. Resistance bands are ideal for activating all your major muscle groups at once, including your quads, glutes, hamstrings and upper body. Classes also combine elements of high intensity interval training (HIIT) and Pilates-style moves.
Watch this quick preview on what to expect in an Active Bands class:
Feel good tip:
Get enough vitamin D, as this helps your body absorb calcium. Vitamin D-rich foods and supplements are fine, but experts agree that sunshine is the best source. “Try get 10 minutes of unprotected sun exposure once or twice a day,” says Sarah.
ALSO SEE: What vitamins should you take?
By Features Writer, Tammy Jacks
