Get fit in 15 minutes: The best exercise and nutrition to sculpt your upper body and core
- Nadya Fairweather reveals the best exercise to sculpt your upper body
- Shona Wilkinson advises pairing the work out with a diet that is rich in protein
- British style expert Liz Hemmings, picks out items to wear for the work out
WHAT TO DO
To sculpt your upper body and core, try dynamic standing wall presses, says celebrity personal trainer Nadya Fairweather (u-shape.co.uk).
With your hands wide, move your feet back so you are on an incline, then lift your heels, if you can, so you are standing on the balls of your feet. Bend your arms until your face is close to the wall, then push off the wall, keeping your hands directly in front of you.
Repeat this action for one minute, then rest for one minute, until you’ve done five rounds.
Engage your core by not allowing your back to arch, and by keeping your body straight.
Celebrity personal trainer Nadya Fairweather, suggests dynamic standing wall presses to sculpt your upper body and core
WHAT TO EAT
Your diet can help too, says nutritionist Shona Wilkinson (shonawilkinson.com). Nut butters are a great protein source, and protein is essential for building and repairing muscles. Remember that there isn’t only peanut butter — almond, cashew and hazelnut are also good.
Almond butter is thought to be the most complete protein source.
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Extra virgin olive oil is a good option, too. You need to make sure you get enough fat in your diet, or your body will start burning protein.
Add olive oil to salads, you can even use flavoured ones, such as lemon or basil, to add more flavour.
Protein shakes are also a great way to increase your protein intake, but avoid added sugar and sweeten
WHAT TO WEAR
