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A sample exercise plan for those ready to move to the next level of their fitness journey.
Linda Illerstam's suggested exercise plan beginners
Team ON athlete Linda shares weight loss tips based on her personal experience.
Sample meal plan for a 5'4”, 65 kg female who exercises 4 times weekly and wants to lose 1 lb per week.
Nutrition, training, and consistency. Team ON athlete and bikini competitor Linda Illerstam on approaching a weight loss programme.
Linda works hard to help her clients get in the best shape possible by creating tailored nutrition and fitness plans. As an ambassador for the new Optimum Nutrition OPTI-LEAN range here are her top tips for following a weight loss programme.
When it comes to weight loss there are three key elements they require attention. Firstly though, be aware of the difference between losing weight and losing fat. Attaining a firm and fit body does not necessarily equal losing weight. Muscle development and growth can mean people witness big changes in their physique while maintaining or even gaining weight. Personally I use both scales and body fat percentage measurements to get a more accurate insight into my changing physique. If I lose weight but do not lower my fat percentage it means I am losing muscle mass. This is actually counter-productive as it can slow down my metabolism and make it more difficult for me to burn fat. We’ve all heard it before and it is true: muscle weighs more than fat. So don’t get too preoccupied with the numbers on the scale. If your clothes start to feel loose and your body feels tighter – it’s WORKING!
Take a look at the ON blog for my top 3 factors to address when targeting weight loss, plus 5 quick tips for getting started, a 7-day workout schedule for both beginners and advanced stages, and a sample meal plan provided by ON nutritionist Dr Críonna Tobin.
You work hard to look good because it makes you feel good. Watching what you eat and exercising can be a lifestyle balancing act. The new OPTI-LEAN range of products by Optimum Nutrition is designed to help reduce body weight, maintain lean muscle mass or help support your metabolism*.
OPTI-LEAN™ Meal Replacement Shake with 25 grams of fast and slow digesting proteins mixes easily and tastes great. OPTI-LEAN™ Whey Powder combines 20 grams of protein with CLA, L-carnitine and green tea. Need on-the-go options? OPTI-LEAN™ Meal Replacement Bars provide 20 grams of protein, and our low-sugar OPTI-LEAN™ Whey Bar contains CLA, L-carnitine and green tea. There’s also OPTI-LEAN™ Fat Metaboliser, an easy-to-swallow caffeine-containing capsule.
There’s something for everyone working at getting lean and fit.
*OPTI-LEAN Meal Replacement Powder and Bar helps reduce bodyweight. OPTI-LEAN™ Whey Powder and Bar help grow lean muscle. OPTI-LEAN Fat Metaboliser helps support your metabolism.