A nutrition and training guide to help you reach your goal

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Laurence Greer
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Tips for every training goal Tone and Shape Up A nutrition and training guide to help you reach your goal Lean Muscle and Definition A

Energy and Endurance A nutrition and training guide to help you reach your goal Lean Muscle and Definition General Fitness High Energy and

to help you reach your goal Lose Weight A nutrition and training guide to help you reach your goal Build Muscle and Size Tone and Shape Up

1 Tips for every training goal Tone and Shape Up A nutrition and training guide to help you reach your goal Lean Muscle and Definition A nutrition and training guide to help you reach your goal General Fitness A nutrition and training guide to help you reach your goal High Energy and Endurance A nutrition and training guide to help you reach your goal Lean Muscle and Definition General Fitness High Energy and Endurance Build Muscle and Size A nutrition and training guide to help you reach your goal Tone and Shape Up A nutrition and training guide to help you reach your goal Lose Weight A nutrition and training guide to help you reach your goal Build Muscle and Size Tone and Shape Up Lose Weight Atlantic Multipower UK Ltd Robert Denholm House Bletchingley Road Nutfield Surrey RH1 4HW England Tel:

areas of the body A more toned and sculpted body can only be achieved by reducing your body fat percentage and a combination of exercise and the correct diet is essential.

2 Is the Tone and Shape Up goal right for you? Nutrition Essentials Shaping starts in the kitchen You want a toned and sculpted body You want a flatter stomach and toned legs and arms You want to shift some fat from your stomach and/or other areas of the body A more toned and sculpted body can only be achieved by reducing your body fat percentage and a combination of exercise and the correct diet is essential. With the right nutritional support a combination of resistance and cardio training will help strengthen the lean tissue in your body and get you closer to the toned look you are looking for with each workout. Several studies have shown that a moderate increase in protein intake with a reduced carbohydrate consumption supports the breakdown of body fat 1 4. Large amounts of carbohydrates will cause spikes in insulin which makes it harder for you to burn off excess body fat stored in the body. You should pay attention to the carbohydrate content in your food and drink you consume on a daily basis. Look at the labels and try to avoid food that is high in sugars, fat and total calories. You should try to include a source of protein with every meal, as along with water, it is the biggest constituent of the body and is required for lean tissue, the immune system and healthy skin & hair. Protein will also keep you feeling fuller for longer helping you to avoid those high calorie snacks in between meals. Often however, protein in the normal diet is combined with unwanted fat and calories so you should try and consume only high quality protein such as fish, chicken, turkey, beef, eggs and low fat, low sugar dairy products. Eat 1.5 g of high quality protein per kg of bodyweight daily. Protein shakes can be a great and convenient way of providing the right nutritional requirements. Female specific protein with casein, whey and soy help to boost your metabolism, control your appetite and tone your body. They also contain high amounts of Calcium for strong and healthy bones. 1 Krieger, J.W. et al.: Effects of variation in protein and carbohydrate intake on body mass and composition during energy restriction: a meta-regression 1 3; Am J Clin Nutr.;83(2):260-74, Leidy, H. J. et al.: Higher protein intake preserves lean mass and satiety with weight loss in pre-obese and obese women; Obesity (Silver Spring) 15 (2):421-9, Clifton, P.M.; Bastiaans, K.; Keogh, J.B.: High protein diets decrease total and abdominal fat and improve CVD risk profile in overweight and obese men and women with elevated triacylglycerol; Nutr Metab Cardiovasc Dis.;19(8):548-54, Layman, D.K. et al.: A reduced ratio of dietary carbohydrate to protein improves body composition and blood lipid profiles during weight loss in adult women; J Nutr.;133(2):411-7, 2003

Top Nutrition Tips Start your day with a breakfast containing ample quality protein and some slow

Try to avoid missing meals as your metabolism will slow down and burn less calories if it is not

Avoid the common mistake of eating too little during the day and too much in the evening.

Don t drink soft drinks containing too much sugar as it will quickly be converted to fat.

Protein shakes and low fat protein bars are ideal as a snack in between meals.

3 Top Nutrition Tips Start your day with a breakfast containing ample quality protein and some slow release, complex carbohydrates to support metabolism and fat loss from the moment you get up. Try to avoid missing meals as your metabolism will slow down and burn less calories if it is not fed regularly (try to eat every 3 4 hours). Avoid the common mistake of eating too little during the day and too much in the evening. Include a source of high quality protein with every meal. Don t drink soft drinks containing too much sugar as it will quickly be converted to fat. Choose low calorie sports drinks with vitamins and minerals instead. Eat a protein rich diet. Protein shakes and low fat protein bars are ideal as a snack in between meals. Include healthy and essential fatty acids such as olive oil in your diet. Drink 2 litres of fluid daily. At lunch choose vegetable and wholemeal foods and try to avoid carbs found in pasta, potatoes, white bread and confectionary.

4 Top Training Tips Exercise Record Make sure you warm up well and warm down and stretch properly after every workout. For a leaner and more sculpted body it is important to combine cardio and resistance training in your workout routine. Higher intensity workouts will help you reach your goal faster than a long, endurance style approach. High intensity increases the after burn effect of your workouts meaning that your metabolism will still be burning calories even after you have left the gym. Interval sessions are a great way to keep intensity high and help freshen up your cardio routine. For your resistance training to be successful it is important that you have a strong core. Exercise Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Pulling in your belly button while exercising will not only help to maintain posture but also help burn more calories and achieve a streamlined waist. Exercise Week 7 Week 8 Week 9 Week 10 Week 11 Week 12 Therefore to help you see results quicker you should always try and include stability exercises in your resistance training. As a guide you should aim for repetitions for 2 3 sets of each exercise. Intensity in your resistance training is as important as in your cardio so try and adopt a total body routine as a circuit. Alternating between upper body and lower body exercises Try changing your workout routine every 8 12 weeks to keep challenging your body.

Standing Barbell Row Kneeling Press Up Step Up to Balance and Shoulder

and Bicep Curl 4 2 Stability Ball Tricep Extension 5 3 High Low Cable

6 We have been developing sportsfoods for more than 30 years.

with Performance Nutrition experts we have developed a range consisting

ingredients to help you reach your individual training goals.

compliance with IFS, ISO & HACCP regulations you can be confident that

routines such as conditioning circuits and kettlebell training.

and use a notebook to track your progress.

Pre-workout supplement Contains L-Carnitine to help convert fat into

5 Standing Barbell Row Kneeling Press Up Step Up to Balance and Shoulder Raise Welcome to Multipower Europes Leading Sportsfood Company 1 Lunge and Bicep Curl 4 2 Stability Ball Tricep Extension 5 3 High Low Cable Twist can help to cut down on your rest between sets leaving you to be in and out of the gym in less time. Ask a personal trainer at your gym to help you perfect your technique on 6 We have been developing sportsfoods for more than 30 years. With intensive work from our research and development teams, together with Performance Nutrition experts we have developed a range consisting of high quality, great tasting products, packed with the right ingredients to help you reach your individual training goals. Quality Control Thanks to our rigorous quality control programme and compliance with IFS, ISO & HACCP regulations you can be confident that the range from Multipower is safe and effective, leaving you to focus on your training to tone and shape up. Multipower is the official partner of the Olympic Centre, Rhein-Rhur, Germany. Before exercise the above exercises and to try different total body routines such as conditioning circuits and kettlebell training. Try and lift more weight or work for an extra repetition every workout and use a notebook to track your progress. International Fitness & Aerobic Association L-CARNITINE LIQUID SHOTS Pre-workout supplement Contains L-Carnitine to help convert fat into energy L-CARNITINE BAR Pre-workout snack Contains L-Carnitine to help convert fat into energy The number of sessions you do per week will depend on your routine but as a guide you should aim for 3 per week. Low calorie with just 12 kcal per shot Available in vanilla crisp, chocolate crisp and strawberry-yoghurt flavours

During exercise After exercise L-CARNITINE DRINK Low calorie sports drink with

Available in pineapple and cranberry flavours L-Carnitine helps the energy

and metabolised thereby contributing to the fat burning process during exercise.

FITNESS SHAKE Low fat, carb reduced proteinshake High quality protein and

replacement Available in strawberry, chocolate and vanilla flavours 99 CALORIE BAR

6 During exercise After exercise L-CARNITINE DRINK Low calorie sports drink with vitamins and minerals Contains L-Carnitine to help convert fat into energy Available in pineapple and cranberry flavours L-Carnitine helps the energy production in the cell by transporting fatty acids to places where they are used and metabolised thereby contributing to the fat burning process during exercise. It also helps improve muscle recovery after exercise. FITNESS SHAKE Low fat, carb reduced proteinshake High quality protein and carbohydrates to help recovery after training Can also be used as a small meal replacement Available in strawberry, chocolate and vanilla flavours 99 CALORIE BAR Low calorie, high protein chocolate coated bars High quality protein to help recovery after training Available in exotic fruit and berryvanilla flavours

Lean Muscle and Definition

Tips for every training goal Lean Muscle and Definition General Fitness High Energy and Endurance A nutrition and training guide to help Lean Muscle and Definition Lean Muscle and Definition General Fitness