Nutrition & Training Feature

For improving body image or sports performance, dropping the pounds and reducing body fat is a key training goal we all aim for at some point. Check out the following Q&A for the core fundamentals.

“I want to get leaner but maintain my muscles, how would my diet be different than if I was aiming to build muscles?”
To get leaner you will primarily need to achieve a negative energy balance by burning more calories than you take in, whilst at the same time protecting the muscle that you already have by consuming adequate amounts of protein in relation to carbohydrate and fat.

“Should I follow a low fat diet to lose my body fat?”
You should be looking to avoid saturated fats (found in butter, lard and fatty meat) and hydrogenated vegetable oils which often contain harmful substances called trans fats. Instead, look to replace these with foods containing omega-3 and omega-6 Essential Fatty Acids (EFAs) which are found in fish, nuts and seeds. EFAs are also known as "good fats" and are used by the body to produce hormone-like substances called prostaglandins which help to regulate growth and the metabolism. Of particular interest, is an omega-6 fatty acid called Conjugated Lineolic Acid (CLA) but beware, CLA supplements vary considerably in their quality and ratio of key constituents (or isomers). Clarinol® CLA is produced in a special way to ensure the right levels of key isomers are present. Muscle Shakes Lite contains 1.5g of Calrinol® CLA in every serving.

“Do I still need protein even if I don’t want larger muscles?”
If you don’t eat protein your body becomes “catabolic” and starts to break down your muscles for energy rather than your body fat! Not exactly what you want! It is also important to include a modest amount of carbohydrates after exercise to recharge your muscles for the next workout. For a lower calorie “All in One” post workout product, go for Muscle Shakes Lite which contains 26g of staged release protein that helps stay fuller for longer. In addition Muscle Snacks Lite bars and 28% Diet Protein bars are high in protein, balanced in carbs and at around 200 calories, great for snacking between meals.

“How should I be training to get leaner?”
When training to get leaner aim to hit the gym or do exercise for a minimum of 45 minutes, four times per week. Focus on interval training when doing your cardio workout to maximise the energy you burn- higher exertion levels for a few minutes followed by comfortable levels to recover. Repeat for at least 20 minutes in a session but you can split over a few different exercises for variation. Maintain resistance/ weight training workouts at least 2 times per week covering the whole body. Focus on repetitions of 10-15 in a set ensuring you are reaching fatigue by the last 2 reps (slowing down is a good sign of this).