Lucy Wyndham-Read
Body Toning for Women
Bodyweight Training | Nutrition | Motivation – 21 days is all it takes
Meyer & Meyer Sport (UK) Ltd.
© 2015 by Meyer & Meyer Sport (UK) Ltd.
Aachen, Auckland, Beirut, Cairo, Cape Town, Dubai, Hägendorf, Hong Kong, Indianapolis, Manila, New Delhi, Singapore, Sydney, Teheran, Vienna
Member of the World Sport Publishers’ Association (WSPA)
978-1-78255-403-5
info@m-m-sports.com
www.m-m-sports.com
ISBN 978-1-78255-403-5
The contents of this book were carefully researched. However, all information is supplied without liability. Neither the author nor the publisher will be liable for possible disadvantages or damages resulting from this book.
You are your own gym
This book will help you create your dream body; the exercises will tone you and sculpt you in all the right areas to create the body you want.
WHAT YOU WILL LOVE ABOUT THIS BOOK
EVERY MOVE WILL ALSO HELP YOU BURN FAT, as these specially designed women’s toning exercises of mine help activate more muscle tissues, meaning your body will be always burning a higher rate of calories.
EVERY MOVE CAN BE DONE ABSOLUTELY ANYWHERE, so if you are away for a girly weekend, are on a business trip or live in a tiny studio apartment, don’t worry as you can do every move in my book in the smallest space. This book is your portable gym.
IT GIVES YOU TIME BACK. So many minutes are lost driving to gym, attending classes that are way too long or committing to set timetables. In this book I teach you how less is actually more, and you can get super amazing results in a short time, giving you more time back to just enjoy life.
GOT IT and by this I mean you will totally understand each exercise and have 100 per cent confidence that you know what you are doing is working. So many other programmes are too complicated, and even the gym can be intimidating because you feel as if you are on stage, performing for all other members, and so can easily perform an exercise wrong. With this book, you will totally get all the exercises and feel 100 per cent confident you are doing them correctly.
SAVES YOU MONEY because with this book, all you will ever need is you! There is no need to invest a single penny, so there is no need for expensive gym memberships, fitness classes or expensive, gimmick fitness gadgets.
BEST OF ALL, IT GIVES RESULTS. Stick to what I recommend, and I can say, hand on heart, you will feel incredible, will look amazing and will become hooked on living a healthy lifestyle.
With over 20 years’ experience in the fitness industry I keep getting asked the same question: How do I tone up? This is why I decided to write a book showing women how they can tone up and get their dream body. This book contains toning moves that will help to sculpt and create a feminine shape in as little as 21 days. It will give you the confidence to know exactly how to perform each move. The 10 exercises created for each body part—butt, thighs, abs, bust, back and arms—will allow you to create and sculpt your perfect body.
We are unique in the blueprint of our body shape, and not one of us is the same. What is one woman’s bugbear, such as the arms, may be another woman’s favourite asset. This book allows you to tailor your workout to tone and tighten your body in all the particular areas you want, and it provides you with a vast selection of toning exercises so that you can continually update your routines and never get bored. And this will also allow for quicker results.
Let’s first look at understanding what toning, also known as strength training, is. As I always say to my clients, knowledge is power, so instead of just showing you the exercises, I want to explain how your body reacts to these moves and why we get the results we do.
Toning is also known as strength or resistance training. All of these mean the same thing—a movement in which you use an external force (weights or your own body weight) on a muscle or group of muscles in a range of movement, repeating this range of movement to allow the muscle to grow and become stronger. This is what sculpts and shapes your muscles and also increases the calories your muscles burn.
The reason why toning exercises are a great way to help with fat loss is that the more toned your muscles are, the more calories your body burns. A good way to visualise this is to think of toned muscles as being hyperactive and full of energy, burning lots of calories, whereas untoned muscles would be very inactive and sedentary, burning very few calories.
So every time you do my exercises presented in this book, not only are you sculpting that specific body part, but you are also increasing the amount of calories that muscle will burn off, so it is a win—win situation.
Many women shy away from bodyweight training (which is another name for toning) for fear that they might build up big, bulky muscles, but this is far from being the case, and indeed it would be very hard to achieve, as women don’t have the same level of testosterone that men have which enables men to build muscle bulk. To achieve muscle bulk you would require a very specific intense workout and would have to lift extremely heavy weights for a certain amount of reps, and this training would be combined with a specific diet. You would have to put in many hours and a lot of effort to achieve that effect, so you can be safely assured you will not bulk up from the exercises in this book. This book is about creating a sexy, feminine, sculpted body in just 21 days.
Question: Will strength training help me to lose weight?
Answer: 100 percent YES. After the age of 30, and in some cases late 20s, our body’s ability to burn calories starts to slow down if we are inactive, because our body assumes we don’t really use our muscles, and so it slowly starts to reduce the energy they put out. Hence many women in their 30s start to find the weight creeping on, even if they are eating less. Yet adding strength and bodyweight toning workouts engage the muscles, and they become more metabolically active, which means they burn more calories. And the more frequently you do this, the more they stay at this rate. Eventually they get the message and stay fully charged on an ongoing basis (meaning you are burning calories at a faster rate, just like you did in your 20s). So this is a fine example of how exercise really can turn back the body clock.
Question: Is there any exercise I can do to help prevent osteoporosis?
Answer: Yes. Every time you perform a toning exercise you help not only to sculpt your way to a sexy body, but you also build stronger and denser bones. As we age our bones have an increasing risk of suffering from osteoporosis, which is when the bones become brittle and are more likely to fracture and break. When we exercise and use some form of resistance against the body, we create a chemical reaction within the minerals of the bones, and this stimulates the bones to become stronger. So this is another reason to do these exercises, because they will help keep your bones strong.
Question: Can strength training help with poor posture?
Answer: Yes. Posture is something that can instantly add 10 years to you or take 10 years off you. Standing with perfect posture makes you appear slimmer, taller and younger, as well as oozing with confidence. By regularly performing the toning exercises within this book you will help realign the body, developing natural, perfect body alignment. Nowadays our posture tends to suffer as a result of too much time spent sitting at the computer or excess driving, but this way we can realign ourselves and get back to sitting and walking straight.
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