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Get in Shape
Having a shaped, toned body is the primary goal for many gym-goers. However, many are fed countless ‘guaranteed-not-to-fail’ strategies on how to quickly shed fat and attain the perfect look.
Such mixed advice often leads to confusion, frustration, and a general feeling of ‘back to the drawing board.’ we understand that every one of us is different, and a ‘one size fits all’ approach just won’t do. So, we’ve designed a healthy, sustainable and evidence-based guide filled with tips to help you efficiently and safely get the look you want.
Regardless of age, genetics and ability, we’ll help you educate yourself, providing expert dietary, training and lifestyle tips for starting to achieve your tone-up targets.
FOLLOW MY 10 RULES TO SUCCESSFULL TONE BODY
No matter what level you’re at, these 10 ‘Tone-Up’ rules are easy to understand and just perfect for keeping your training on track
- RESISTANCE TRAINING Incorporate resistance training into your lifestyle to achieve the desired aesthetics
- PROTEIN EVERY 3-4 HOURS Protein contains amino acids which are the building blocks for lean muscle growth and repair
- PORTION SIZES It’s time to start getting more precise with portion sizes at every meal
- SWITCH UP THOSE CARB TYPES Make the transfer high sugary simple carbohydrates to slow-digesting ones
- MONITOR PROGRESS Ensure you’re achieving results, but remember, patience is the key to success
- EDUCATION IS THE KEY Each macro-nutrient is metabolized differently even though they all provide calories. Proteins and carbohydrates provide 4 calories per gram, whereas 1 gram of fat provides 9 calories. Constantly eating fatty foods will make those calories rise through the roof, so keep your fat intake below 30% of total calories consumed, with 90% of this coming from healthy fats.
- CALORIE TRACKING Calculate your calorie intake so you know you’re reaching your daily targets
- FASTED WORKOUTS Nutrition and getting lean work hand in hand with regular exercise
- POST-WORKOUT MEALS Feed your muscles what they need instantly for maximum gains
- PLAN AHEAD Stay organized by treating your meal prep like your workouts!
Visit my website to check out ready made fitness plans to help you on your fitness journey
www.apachebrave.co.uk
View all episodes
By RichardHaving a shaped, toned body is the primary goal for many gym-goers. However, many are fed countless ‘guaranteed-not-to-fail’ strategies on how to quickly shed fat and attain the perfect look.
Such mixed advice often leads to confusion, frustration, and a general feeling of ‘back to the drawing board.’ we understand that every one of us is different, and a ‘one size fits all’ approach just won’t do. So, we’ve designed a healthy, sustainable and evidence-based guide filled with tips to help you efficiently and safely get the look you want.
Regardless of age, genetics and ability, we’ll help you educate yourself, providing expert dietary, training and lifestyle tips for starting to achieve your tone-up targets.
FOLLOW MY 10 RULES TO SUCCESSFULL TONE BODY
No matter what level you’re at, these 10 ‘Tone-Up’ rules are easy to understand and just perfect for keeping your training on track
- RESISTANCE TRAINING Incorporate resistance training into your lifestyle to achieve the desired aesthetics
- PROTEIN EVERY 3-4 HOURS Protein contains amino acids which are the building blocks for lean muscle growth and repair
- PORTION SIZES It’s time to start getting more precise with portion sizes at every meal
- SWITCH UP THOSE CARB TYPES Make the transfer high sugary simple carbohydrates to slow-digesting ones
- MONITOR PROGRESS Ensure you’re achieving results, but remember, patience is the key to success
- EDUCATION IS THE KEY Each macro-nutrient is metabolized differently even though they all provide calories. Proteins and carbohydrates provide 4 calories per gram, whereas 1 gram of fat provides 9 calories. Constantly eating fatty foods will make those calories rise through the roof, so keep your fat intake below 30% of total calories consumed, with 90% of this coming from healthy fats.
- CALORIE TRACKING Calculate your calorie intake so you know you’re reaching your daily targets
- FASTED WORKOUTS Nutrition and getting lean work hand in hand with regular exercise
- POST-WORKOUT MEALS Feed your muscles what they need instantly for maximum gains
- PLAN AHEAD Stay organized by treating your meal prep like your workouts!
Visit my website to check out ready made fitness plans to help you on your fitness journey
www.apachebrave.co.uk