Holiday Fitness Notebook

Thinking of losing a bit of weight this new year? Youneed to make sure you don’t jeopardise your bone health while you’re at it. Losing weight through diet alone willreduce your muscle mass, which could, in turn, affectyour bones, so don’t just restrict your diet. A study fromNottingham Trent University, the University of Sao Pauloand Robert Gordon University has revealed you need toreduce fat mass while trying to retain or even increasemuscle mass. How can you do that? Simple – eathealthily and make sure you do plenty of exercise, too.Even better, make it weight-bearing!

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POWERFUL PROTEIN FOR GIRLS

Protein – or amino acids, thebuilding blocks of protein – isessential for building muscle.Amino acids are used torepair and rebuild the musclefibres damaged during aworkout. But there are eighttypes your body can’t produce,so you have to get themthrough your diet. That’s whyprotein powders are provingultra popular to give you ahandy hit. And now yourprotein shake could do evenmore for your health.Free Soul is a women’snutrition brand backed byscience. The Hero ProteinBlend (£24 for 600g;herfreesoul.com) feeds musclesand balances hormones,mood and energy, thanks toingredients such as Peruvianmaca, guarana and iron.Expect 20g of protein per 30gserving, and a yummy taste.

Holiday Fitness Notebook

WINTER BOOST

PT Toby Garbett, Ex Olymic rower at tobygarbett.com

‘Many peoplesuffer fromseasonal affective disorder(SAD) when the nights drawin and reduced sunlightadversely affects our mood.This can lead to lower self-esteem and motivation, andmakes us naturally lessinclined to exercise. Howeverwe should be exercisingmore! Working out releasesendorphins, which can havea positive effect on mood.When I tell clients exercisecan boost their mindset overwinter, they feel more able toengage with any programmewe develop. Try it.’

3 OF THE BEST… CYCLING JACKETS

Stay warm, dry and safe out there this winter

BOARDMAN WOMEN’S REFLECTIVE WATERPROOFJACKET

£59;halfords.comThis is breathable (with pitzips), waterproof with taped seams, plus has afab reflective print front and back. Great value.

Holiday Fitness Notebook

PROVIZ NIGHTRIDER LEDCYCLINGJACKET

£124.99;provizsports.comA commuter must-have, thisinnovative jacket boasts bright,machine-washable white LED lights on theforearms and red on the lower back.

Holiday Fitness Notebook

LECOLWOMENS HCJACKET

£300; lecol.cc One for serious cyclists, this snug-fitting option’s water- and windproof, thermal, breathable, and reflective. Plus, there’s kevlar elbow protection!

Holiday Fitness Notebook

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