The 30-day lean down you need to try ASAP

Fitness guru and BUF GirlCassey Maynard knows a thing or two about slimming down fast.

Earlier this year, she gave herself 30 days to make tiny tweaks to her usual fitness regime, with major payoffs – heading to Coachella Festival in the best shape of her life.

Wedding or birthday coming up? Here's the personal trainer's tried-and-tested tips for leaning down in 30 days.

Reduce heavy weights, increase explosive bodyweight exercises

If you regularly exercise and already have a lot of muscle then one way to lean down is to reduce heavy weights and just use your own body as resistance. Explosive plyometric movements like burpees and squat jumps and boxing/kicking will help get your body ripped and ready.

Drink greens before caffeine

Cortisol (the stress hormone) levels are naturally high when you first wake up in the morning and because coffee also stimulates the release of cortisol, it’s best to save your brew for mid morning when those levels drop again and you actually need the boost. So what can you have instead when you roll out of bed? Fuel your body with greens first thing in the morning to get a hit of antioxidants, vitamins and minerals, while also stimulating digestion and reducing stress. This handy habit can also help you blast excess weight around your mid-section.

Big breakfast bowl, small dinner dish

OK so I know you might have heard this before but do you know the reason behind it? Fuelling your body with more food in the morning will ensure you are performing at your peak all day long. Reducing your dinner dish will allow your body to digest the food more effectively before bed, which can get you off to la la land a lot quicker and keep you in a deep sleep. When on a lean down plan, I love to dinner date with protein shakes and soup, or 100 grams of chicken breast or fish with lots of green vegetables.

Walk it out

The secret weapon to scoring leaner legs for ladies and losing the last bit of belly fat for men isn’t always extra squats, burpees or sit ups but instead more walking. Try and increase your daily steps and reduce sitting time. Ways the BUF Girls like to do it are by taking the stairs whenever you can, walking to and/or from work, swapping coffee or ‘drinks’ gossip sessions for walk-and-talks with your friends, or ditching seated meetings for strategy on-the-go.

Train on fuel, fast to follow

Recent studies show that women get the best results when they eat a small meal or protein-packed drink before a workout, then wait 30-60 minutes after their session to eat a bigger feast (of all the good stuff, protein and veg of course!). It works in reverse for the boys, who are cool to train fasted but need that post-workout feed within 15-30 minutes of a session to ensure they don’t lose muscle tissue.

These tips are from the Buf Girls website and are published here with permission.

If you want more details don't hesitate to check out Cassey's Instagram account.

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