lucy wyndham-read be your own all it takes lucy wyndham ... · lucy wyndham-read’s book on body...

21 days is al l it takes

FOR WOMEN

LUCY WYNDHAM-READBodyweight Training | Nutrition | Motivation

Lucy Wyndham-Read is an

international leading fitness expert

with over 20 years of experience

in the industry. After serving in

the British Army for five years, she

has worked as a fitness trainer

and nutritionist. With her 21-day

fitness and nutrition plans, she

has helped tens of thousands of

women get in shape and live a

healthier lifestyle.

Lucy has over one million views

on her YouTube Fitness Channel

which hosts her fitness workouts,

motivational videos and nutrition

videos. She is a regular on TV, has

written nine bestselling books on

fitness, health and nutrition, and

has her own fitness columns in

newspapers and magazines.

For more details on Lucy visit

www.lwrfitness.com

LUCY WYNDHAM-READBE YOUR OWN PERSONAL TRAINEREvery woman wants to work on some part of her body. Whether you’re looking to shape your arms, bust, back, abs, bottom, or legs, Lucy Wyndham-Read’s book on body toning will help you get the perfect gym body.

Within just 21 days, you will see noticeable differences and get closer to the body you’ve always dreamt of. The book contains numerous exercises for each problem area with different difficulty levels so that you can keep progressing while the pounds and inches are disappearing.

All exercises in this book can be performed at home and can be done using only your body weight or small household objects. Several readymade workouts help you find the perfect training routine. Even if you’ve got a busy life, Lucy’s got the perfect workout for you: Get fit and sexy in just four minutes a day!

Beauty tips for every part of your body and extra sections on cardio, nutrition, and motivation will help you turn back time and look 10 years younger. Lucy’s favorite delicious recipes will inspire you to change your diet and live a healthier life.

For any woman who wants to get her dream body without losing too much time and money, Body Toning for Women is the perfect companion.

LUCY WYN

DH

AM

-REA

DBODY TONING For W

omen

Lucy Wyndham-Read

HIIT – HIGH-INTENSITY INTERVAL TRAINING

High-Intensity Interval Training is the best

and quickest way to get fit, lose weight,

and tone your body! It helps you tailor your

fitness regime to exercise the body part you

want to improve and to incorporate it into

your busy schedule. You can do these short

workouts at home, at the gym, or even at

work. All you need is 15 minutes a day and

within just one month, you’ll sculpt your

body, burn fat, and improve your strength!

Lucy Wyndham-Read provides you with

a complete guide to High-Intensity

Interval Training, with lots of exercises and

workouts with step-by-step instructions.

Whether you’re a beginner or advanced,

HIIT is for you! This book will be the perfect

companion on your way to better health

and a beautiful, sexy body.

To get the best result, Lucy includes tips on

nutrition and motivation. A 7-day healthy

eating plan helps you with your weight

loss aims.

ISBN 978-1-78255-064-8

$ 16.95 US/$ 29.95 AUS

£ 12.95 UK/€ 16.95

www.m-m-sports.com

$ 19.95 US/£ 13.95 UK

ISBN 978-1-78255-071-6

15_08_21_Body_Toning_Umschlag_si_ar.indd Alle Seiten 21.08.15 12:24

5Table of Contents

TABLE OF CONTENTS

Introduction �� 10

PART 1

1 About toning �� 14

How your muscles work .............................................................................................................................................................................................. 15

Toning to keep a feminine shape ............................................................................................................................................................. 15

Frequently Asked Questions: Strength training ............................................................................................................... 16

Benefits you will get from strength training (toning) ......................................................................................... 18

Why just 21 days ...................................................................................................................................................................................................................... 18

2 How to use this book �� 22

Pick the body part you want to tone ................................................................................................................................................. 22

Creating your workout .................................................................................................................................................................................................. 23

Choosing your cardio ...................................................................................................................................................................................................... 24

Eat right ................................................................................................................................................................................................................................................... 24

Motivation ........................................................................................................................................................................................................................................... 25

Health and safety ................................................................................................................................................................................................................. 25

3 What you need to get started �� 28

Your kit list .......................................................................................................................................................................................................................................... 28

21-day promise ........................................................................................................................................................................................................................... 30

Organisation .................................................................................................................................................................................................................................... 30

Your warm-up and cool-down ......................................................................................................................................................................... 34

15_09_03_Korrektur_Body_tonning_bh_si.indd 5 03.09.15 12:25

6 Body Toning for Women

PART 2

4 Abs �� 38

The benefits of toning this area ................................................................................................................................................................. 40

10 abdominal-toning moves ............................................................................................................................................................................. 41

Frequently Asked Questions: Abdominals ................................................................................................................................ 52

Measure your progress ................................................................................................................................................................................................. 53

Abdominal beauty tip ................................................................................................................................................................................................... 53

5 Bottom �� 56


10 bottom-toning moves ......................................................................................................................................................................................... 59

Frequently Asked Questions: Bottom ................................................................................................................................................ 70


Bottom beauty tip ................................................................................................................................................................................................................. 71

6 Legs �� 74

The benefits of toning this area .................................................................................................................................................................. 76

10 leg-toning moves ........................................................................................................................................................................................................ 77

Frequently Asked Questions: Legs ........................................................................................................................................................... 88


Leg beauty tip .............................................................................................................................................................................................................................. 89

7 Bust �� 92


10 bust-toning moves .................................................................................................................................................................................................... 95

Frequently Asked Questions: Bust ....................................................................................................................................................... 106

Measure your progress ............................................................................................................................................................................................. 106

Bust beauty tip ....................................................................................................................................................................................................................... 107

8 Arms �� 110

The benefits of toning this area .............................................................................................................................................................. 112

10 leg-toning moves ..................................................................................................................................................................................................... 113


7Table of Contents

Frequently Asked Questions: Arms .................................................................................................................................................... 124


Arm beauty tip ........................................................................................................................................................................................................................ 125

9 Back �� 128

The benefits of toning this area ............................................................................................................................................................. 130

10 back-toning moves ................................................................................................................................................................................................ 131

Frequently Asked Questions: Back ...................................................................................................................................................... 142


Back beauty tip ...................................................................................................................................................................................................................... 143

10 Cardio �� 146

Powerwalking workout ............................................................................................................................................................................................. 148

16-minute fat-burning powerwalk ..................................................................................................................................................... 149

Swimming workout ......................................................................................................................................................................................................... 150

Running workout ................................................................................................................................................................................................................. 151

Steps workout ............................................................................................................................................................................................................................ 152

10 steps to perfect tone workout ......................................................................................................................................................... 153

PART 3

11 Diet �� 156

What is a healthy clean diet? ...................................................................................................................................................................... 157

Recipes ................................................................................................................................................................................................................................................... 158

Super antioxidant breakfast .................................................................................................................................................. 158

Simple low-calorie hydrating zoodle salad ................................................................................................ 160

Chocolate-dipped apple wedges

with crunchy strawberry pieces ........................................................................................................................................ 161

Sexy salsa and salmon dinner ............................................................................................................................................ 162

Avocado hummus ..................................................................................................................................................................................... 163

Shopping list ............................................................................................................................................................................................................................... 164



12 Motivation �� 172

Excuses busted ........................................................................................................................................................................................................................ 172

13 Readymade workouts �� 178

Bridal boot camp workout ................................................................................................................................................................................. 178

The workout ......................................................................................................................................................................................................... 180

The 21-day plan ........................................................................................................................................................................................... 185

SOS bikini workout .......................................................................................................................................................................................................... 186

The workout ......................................................................................................................................................................................................... 186

The 21-day plan ............................................................................................................................................................................................ 191

Look 10 years younger workout .............................................................................................................................................................. 192

The workout ......................................................................................................................................................................................................... 193

The 21-day plan ........................................................................................................................................................................................... 199

4-Minute quick workout ....................................................................................................................................................................................... 200

Acknowledgments .......................................................................................................................................................................................................................... 203

One final note ........................................................................................................................................................................................................................................ 204

Credits .................................................................................................................................................................................................................................................................. 206


Part 311 DIET

Food�is�to�be�enjoyed,�and�eating�the�right�foods�in�your�diet�is�just�like�going��

to�a�health�spa,�as�you�are�pampering�your�body�from�the�inside�out�


11

157Diet

WHAT IS A HEALTHY CLEAN DIET?

So just what is a clean and healthy diet? Well by this I mean we simply avoid any processed

foods and have a diet that is natural as nature intended and not stuffed full of chemicals

and preservatives, which at the end of the day are just being used by the manufacturers

to make themselves a fat profit at the risk of your health. These foods are designed to

look appealing, to have a longer shelf life and to get your taste buds hooked, but would

we really be that tempted to eat those processed foods, meals, snacks, drinks or cereals

if we knew the damage that they can do to our insides and the effects they can have on

our weight, health and energy, and how quickly we age?

The good news is that on a healthy clean diet you can still have as many mouth-watering

favourite meals, snacks or treats as you desire.

There is nothing quite like home cooking, and I have wonderful memories of the tasty

treats my mum would prepare for me and my sister when we were growing up. We lived

way out in the countryside, and my mum would utilise all the foods that we grew there.

Being an amazing artist, her creativity always shines through in whatever she does, and

not only did the food taste delicious, but it also looked really vibrant and appealing. My

sister has carried on this family skill and is an incredible cook, who, with four beautiful

children with a variety of food allergies, has continued this practice of creating healthy

home-cooked meals, which can do us nothing but good.

With this chapter I wanted

to show you some of my

favourite simple dishes

that are easy to create, are

stuffed full of goodness and

look as good as they taste.

And the final benefit is that

every single one of these

delicious dishes will nourish

your body to the maximum.



RECIPES

Let’s start with my favourite decadent-feeling breakfast.

Super antioxidant breakfast

Chia-seed raspberry jam with figs and crunchy apple and cinnamon dip washed down

with a Lime Detox Fizz—this really is one of the purest and healthiest breakfasts you can

kick-start your day with.

Here’s why this breakfast is one of the best and could easily win first place in the healthiest

breakfast competition.

Firstly, there’s the chia seeds, which in simple words are a superfood, due to the fact that

these tiny little black seeds are loaded with nutrients that support the brain and the

body. The word chia is ancient Mayan and means strength.

The seeds are high in protein (so will keep you full), high in antioxidants (will slow down

the aging process), as well as being high in omega-3, which will help to keep your heart

healthy. And there is more—they are high in calcium, which helps keep our bones strong

and helps prevent osteoporosis. And best of all, they’re easy to prepare and can be eaten

in so many ways.

Fresh figs are a tasty addition to this breakfast and supply a huge injection of antioxidants,

with those anti-aging vitamins, which are A, E, and K, that can help also protect the body

from disease.

Then let’s not forget the apple, high in vitamin C, plus the high protein in the fromage�

frais, and then finally adding the cinnamon helps stimulate your metabolic rate, slightly

increasing your calorie burn.


11

159Diet

And limes are high in vitamin A and calcium, so give yourself an extra vitamin boost with

this alongside your breakfast in the morning.

Great�for�skin,�heart,�weight�loss�and�anti-aging�

Ingredients:

4 fresh figs

1 tablespoon chia seeds

1/4 pint unsweetened

raspberry juice

1 tablespoon low-fat

fromage�frais

1 apple

Pinch of cinnamon

1 lime

Sparkling water

To make your chia-seed jam (you will not believe how simple this is), you need to allow the

chia seeds to soak. I do mine overnight. Leave your chia seeds soaking in a glass topped

up with your raspberry juice, and overnight they will absorb the juice and grow in size

and soften in texture.

Cut and core your apple. Then chop it into tiny pieces and mix it in with your fromage�

frais. Add your sprinkle of cinnamon and mix thoroughly. Put your washed and sliced figs

on a plate and add your apple and cheese mixture. Finally add your delicious chia-seed

jam. Then wash it down with your fizzy lime.

This breakfast is rich in goodness, and you should feel full till lunchtime—oh yes, and feel

fabulous.



SOS BIKINI WORKOUT

If you have a holiday looming up fast and want to swap your old swimsuit for a bikini,

then stick to this 21-day plan, and you can lounge by the pool feeling fabulous in your

bikini. For this workout I am giving you two cardio sessions: the powerwalk and the step

workout, as the walk will help burn off excess body fat and the step workout is going to

give you that perfect butt and slender thighs for your bikini.

The workout

Exercise 1: Brazilian Butt Squat Drop (page 66)

Beginner: 6-8 reps, 2 sets

Intermediate: 10-12 reps, 3 sets

Advanced: 16-20 reps, 4 sets


13

187Readymade workouts

Exercise 2: Book Press (page 102)



Advanced: 20-25 reps, 4 sets



Exercise 3: Ballerina’s Butt (page 68)



Advanced: 30 reps, 4 sets


13


Exercise 4: Ab Makeover (page 47)






Exercise 5: Two-Step Lean Legs Lift (page 84)

Beginner: 4 reps, 2 sets

Intermediate: 8 reps, 3 sets



13


13�2�2 The 21-day plan

SOS bikini workout

Week 1 Week 2 Week 3

Monday SOS Bikini workouts

16-Minute Fat-Burning Powerwalk

SOS Bikini workouts

Tuesday 16-Minute Fat-Burning Powerwalk Rest 10 Steps to

Perfect Tone Workout

Wednesday 10 Steps to Perfect Tone Workout

SOS Bikini workouts


Thursday SOS Bikini workouts

10 Steps to Perfect Tone Workout

SOS Bikini workouts

Friday 16-Minute Fat-Burning Powerwalk

SOS Bikini workouts Rest

Saturday SOS Bikini workouts


SOS Bikini workouts

Sunday Rest SOS Bikini workouts

16-MinuteFat-Burning Powerwalk


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