Over the years, many women have asked me how to achieve a slim, sculpted look.
In fact, this may perfectly describe a healthy body and, recently, men too are becoming increasingly interested in toning up.
But what is the best way to achieve this shape? The answer is three-fold and, like any tripod, it simply won't stand if any leg is missing.
A balanced body needs a balanced diet
First, a healthy and balanced diet is essential.
Begin by eating five smaller meals per day, rather than three large ones. This way, your metabolism will almost never slow down and you'll avoid overloading your digestive system.
Also, avoid carbohydrates after mid-afternoon whenever possible.
Cardio conditioning is crucial
The second important consideration is getting plenty of cardiovascular exercise to burn off calories that could otherwise be stored as fat.
With so many exercises to choose from, everything from kickboxing to jumping rope, you'll never be bored. Even better, you'll always have room to improve and might even experience the coveted runner's high.
Work out harder, just not as heavy
Finally, you'll need the right exercise program. Generally this means performing more repetitions at somewhat below your maximum lift weight. But a toning workout should never be easy and should always feature extremely short breaks between sets.
Performing the following exercises will help tone your gluteals and quadriceps muscles.
Bench Step-Ups:
Stand facing a bench that is at least 30 centimetres high with dumbbells in each hand.
Step onto the bench with your right leg and straighten it to bring the left up to join it.
Reverse the movement by stepping off the bench with your left leg first, then repeat the entire motion beginning with the left leg.
Perform three sets of 15 repetitions.
Stationary lunges:
Place your feet about 10 inches apart and take a large step forward with your left leg, so the left foot remains just ahead of the left knee.
Now slowly lower yourself vertically, bending your right leg and keeping your upper body vertically straight.
At bottom, your right knee should be three inches above the floor. Return to the start and begin the next lunge with the other leg.
Perform three sets of 15 repetitions.
Shaun Karp is a certified personal trainer. 604-420-7800 karpfitness.com
