Optimising Body Composition

Toning

If your goal is to tone up your muscles and to give your overall physique that trimmed athletic look rather than to lose weight as such then you will need to modify the approach outlined in the section on weight loss. Simply follow the advice given in the weight loss section, but only reduce your calorie intake by 5% and focus on endurance resistance training, which will firm up your muscles without causing any bulking.

Abdominals

To develop the classic ‘6-pack’ no amount of sit-ups alone can achieve the desired effect. A combination of body fat reduction and an appropriate exercise regime is needed to create high muscle definition and reveal those sought-after abs.

Follow the steps outlined in the weight loss section, but only reduce your calorie intake by 5%. In addition, you will need to perform regular abdominal exercises 2-3 times per week. A sample regime is shown below:

• Crunches
• Hanging leg raises
• Oblique crunches

Initially perform 3 sets of 6-12 reps of each exercise without any additional weight. To build rugged 6-pack muscles, however, you’ll need to add weight (gradually so as to avoid injury) using a barbell weight held over your chest.

V-shape

In order to obtain the classic V-shaped torso, you will need to develop the 3 major muscle groups of your back. These are the trapezius muscles - triangular shaped muscles that run from your neck, down your spine and out to your shoulders; the latissimus dorsi muscles or ‘lats’ as they are commonly known - fan shaped muscles extending from your spine up to your shoulders; and the powerful deep erector spinae muscles which run up and down either side of your spinal column.

How to achieve a V-shaped torso

• Because these are large muscle groups you will need to train intensively according to the FITT guidelines on muscle hypertrophy.
  • Aim for 10-12 reps but as soon as you can achieve this, increase the weight used so as to be able to perform only 6-8 repetitions, build this up to 10-12 reps again and then increase weight further.
  • However, don’t over train. Large muscle groups require significant rest periods in between intense training sessions to recover and build muscle. A maximum of 2 intense back training sessions per week is suggested.

• You will need to boost your protein intake in order to fuel the large amount of muscle growth needed. Visit our calorie calculator page and select muscle hypertrophy as your fitness goal to calculate your daily protein requirements.
• Because many of the exercises, for example the dead lift, involve placing significant strain on the lower back correct technique is vital to reduce the risk of injury. If you are at all unsure about how to conduct the exercises listed below, consult a fitness trainer at your local gym. Also make sure you warm up before embarking on your regime by performing 20 reps of a light weight first. Also, after your workout perform stretching exercises as outlined in the sample regime on developing core stability.

Sample exercise regime

• Deadlifts
  - 3 sets
  - 4-8 repetitions

• Bent Over Rows
  - 3 sets
  - 6-12 repetitions

• Chin-ups
  - 3 sets
  - 6-12 repetitions

• Lat Pulldowns
  - 3 sets
  - 6-12 repetitions

• Close Grip Seated Cable Rows
  - 3 sets
  - 6-12 repetitions

• Shrugs
  - 3 sets
  - 6-12 repetitions