Women's Fitness

Suitable for:

• Women looking to improve general health and fitness levels
  
• Those seeking to lose weight, build lean muscle or 'tone up'
  
• Athletes and recreational gym goers looking toimprove recovery from exercises.
  

Why choose this range?

The world of protein shakes and supplements can often be confusing for women looking to improve their fitness levels. The Myprotein Women's Fitness selection takes away the confusion to offer high quality, effective supplements to suit the nutritional demands of the female body. Whether you're an experienced athlete looking to drop body fat or a gym newbie seeking to improve fitness levels and 'tone up', our range has everything youneed to achieve your goals.

The key to any healthy diet is to monitor the amount and type of calories you consume on a daily basis. From a volume perspective, consuming more calories than you burn off will ultimately result in weight gain. Unfortunately, those on a weight control diet tend to use the logic that missing a meal altogether is the best way to reduce calorie intake. Denying your body of a regular calorie intake can slow down your metabolism resulting in fewer calories burned throughout the day. Also, as your body is desperate for energy and you are refusing to supply it, you will go into survival mode where your body will actually store more calories from yournext meal, which can actually lead to weight gain.

From a type of calorie perspective, it is important to supply your body with a variety of nutrients to make up your daily calorie allowance. Eat small meals on a regular basis to keep your metabolism active and make sure you consume protein, low GI carbohydrates, fibrous vegetables and healthy fats.

Breakfast

• 1 bowl of porridge with skimmed milk
  
• 1 glass of fruit juice
  
• 1 portion of fruit
  
• 1 slice of wholegrain toast
  
• 1-2 Antarctic Krill Oil capsules
  
• 1 Active Woman capsule
  
• Trans-Resveratrol
  

Mid-morning snack

• ½ a wholegrain bagel with sugar free jam spread
  
• A handful of a variety of Natural Nuts
  

Lunch

• 40g (uncooked weight) of whole-wheat pasta salad with chicken, tuna or ham in an oil dressing
  
• Portion of fruit
  
• 125g low fat yoghurt
  

Mid-afternoon snack

• A hand full of fresh or dried berries
  
• 1 Virtue Bar
  

Pre workout

• 1 bottle of Isotonic to be consumed throughout your workout
  
• 2 - 3 Thermopure capsules
  

Post workout

• 1 serving of True Diet
  

Evening meal

• A portion of mixed vegetables or salad
  
• A 100g portion of lean red meat, chicken or salmon
  
• 40g (uncooked weight) of whole-wheat pasta or wholegrain rice
  
• 1 Active Woman capsule
  

This meal plan is suggested for an average female and should be adapted to meet your individual requirements. When planning your diet you should always take into account your current state of health, activity levels and any special dietary requirements. Please ensure you consume plenty of water throughout the day. We do not advocate or promote any specific diet or nutritional plan apart from a varied and healthy diet.

The aim of this programme is to help you burn off excess body fat and promote the growth or maintenance of lean body tissue. Training should combine resistance exercise and cardiovascular exercise. The more lean tissue your body is made up of, the more calories youwill burn during exercise. One thing to avoid is the concept that working a certain muscle, abdominals being a perfect example, will not result in reduced body fat around this muscle. You need to work all muscles evenly at the correct intensity.

This training programme is based on a frequency of 3-4 sessions per week. Attempt to have at least one day of rest in between each exercise session. Please seek the advice of a fitness professional regarding the correct form and technique of all the following exercises and ensure a thorough warm-up is performed before you start the programme and a thorough cool down is performed after the programme.

The intensity to which you work during this programme should be based on your current level of fitness. Resistance exercises should be moderate and should not elicit complete muscular fatigue upon completion of the specified sets and repetitions.

Cardiovascular Exercise

Any cardiovascular exercise can be performed for a total of 45 minutes. Your cardiovascular exercise may be a single exercise or combination of exercises and can include running, swimming, cycling, rowing or any other rhythmic cardiovascular exercise. Work should be performed at around 50-70% maximum heart rate. Try and vary your cardiovascular exercise as much as possible in order to avoid reaching early plateaus in your fitness levels.

Resistance Exercise

Chest Press: 2 sets of 10-15 reps

Lat Pulldown: 2 sets of 10-15 reps

Squats: 2 sets of10-15 reps

Shoulder Press: 2 sets of 10-15 reps

Lunges: 2 sets of 10-15 reps

Abdominal Crunches: 2 sets of10-15 reps

We highly recommend seeking the advice of a medical expert before commencing any exercise routine. This training programme should be viewed as a guide only and should be adapted to meet your individual requirements and current level of fitness.