Trim & Tone Figure Plan

Lose fat, tone up, while you add lean, shapely muscle & strength!

By: The Beverly Advisor Team

Magazine 20 #1

Tone and Trim Nutrition and Training Plans

In this article we want to share one of Beverly International’s best Tone and Trim Nutrition and Training Plans. The nutrition, training, and supplement plans work synergistically to help you lose fat, while at the same time adding strength and lean, shapely muscle. It’s time tested and has proven extremely effective for females who want to get on the fast track to their ideal body.

Leslie Julie Kyla lean and shapely
Leslie Samples, Julie Lohre, Kyla Johnson

Meal #1: Protein Source (choose 1 or 2 from the list below) along with ½ cup oatmeal
A. 1 whole egg + 3 egg whites
B. 1 scoop Ultimate Muscle Protein
C. 3 oz. lean beef or chicken breast
Meal #2: 2 scoops Ultimate Muscle Protein, 1 tablespoon healthy fat source
(olive oil, flax oil, almond butter or heavy cream)
Whole Food Option: 1 can or pouch tuna, one small apple or orange
Meal #3: 5 oz. lean meat, ½ cup cooked brown rice or 4 oz. sweet potato,
1 cup green vegetables or 2 cups green salad with 2 tablespoons vinegar & oil dressing
Meal #4: 2 scoops UMP in water
Meal #5: 6 oz. salmon or very lean meat (chicken breast, fish,
turkey breast, lean beef – sirloin, filet, etc.), 1 cup low carb vegetables, and/or salad with 2 tablespoons vinegar and oil dressing
  Consume at least 2 liters of water each day
Jonelle Baglia with her favorite supplements
  Jonelle Baglia

Trim and Tone Figure Supplement Plan

Now, we’ll take a look at the best supplement program to achieve your goal of a tight, fit physique. We’ve listed two levels, Essential and Advanced. Choose the one that best fits your budget and time line. We recommend you start with Essential for at least one month. Then add the supplements in the Advanced category during the 2nd month.

Essential: Ultimate Muscle Protein (UMP), Lean Out and 7-Keto
UMP: Start with 2 containers of UMP (pick your favorite flavors, and be sure to mix it up for variety) Use 2 UMP shakes daily as directed in the meal plan above.
Lean Out and 7-Keto MuscLean: Start with two bottles of each. Take 2 Lean Out with each and every meal. The full dose of 7-Keto is 3 capsules 2x daily about 6 hours apart. Meals 1 & 3 would be a good time to take 7-Keto. If you have a caffeine sensitivity, begin with 2 capsules 2x daily and work your way up to the full dose.
Advanced: Glutamine Select or Muscularity – to accentuate lean muscle retention and building (choose Glutamine Select if you prefer a powdered drink mix or Muscularity if you prefer capsules)
Glutamine Select: Mix 1-2 scoops in water and take during training (and between meals if you need something to help with cravings and hunger).
Muscularity: take 2 or 3 capsules with each and every meal and shake.

Tone and Firm Course #1

For beginners or those who have taken an extended lay off from the weights. If you’re new to weight training or have had an extended lay off, here is a routine that will help you get started on the road to your best you. You’ll be using a total body workout 3 days a week.

Don’t be misled into thinking you need to focus on certain muscle groups with different exercises each workout. Working your total body each workout has numerous advantages at this stage of your program. By working large muscle groups (legs, glutes, back, and chest) each workout you’ll burn more calories and increase your strength much faster. You’ll also be learning to work hard and use your body as a unit. You can do all these exercises at home with a barbell or dumbbells and a bench.

45 minute workout
Exercise Sets Reps
Squat38-12
Deadlift36-10
Bench Press38-12
Bent Row38-12
Shoulder Press36-10
Curl38-12
Crunch212-15
Leg Raise212-15

If you work hard on these exercises, you will experience noticeable results by week 4. You should try to complete this course of exercises in 45 minutes each workout. Add weight whenever you reach 10 or 12 reps in perfect form on all 3 sets. On abs, continue to add reps until you reach 25 per set.

Cathy Vail IFPA Pro
 Cathy Vail

Tone and Firm Course #2

For females with weight training experience or who one day would like to compete (or look like you could if you wished to). Your weight training goal for this program is to improve your muscularity, muscle tone, and separation while developing an athletic looking physique. Train with weights 5 times per week Monday through Friday. You can adjust the days as necessary but really try to get in 5 training sessions per week. We’ll be focusing on the parts that are especially important for achieving a Figure/Physique Competitor like look – the legs, back, shoulders, and arms (and of course abs and glutes).
Day 1: Legs (Quad emphasis)
Day 2: Back / Delts / Biceps
Day 3: Chest / Triceps
Day 4: Legs (glute/hamstring emphasis)
Day 5: Back / Delts / Arms
In this program you’ll use the most effective progression scheme, the Double Progressive System. After a warm-up, use the same weight for all sets. Start at the low end of the suggested rep range. Gradually increase the repetitions, usually adding one rep each week until you reach the top number of suggested reps for each set of a particular exercise. Then add weight and start over at the lower end of the rep scheme.
Use as much weight as you can with perfect form for the target amount of reps. If you can do more reps than the target, add weight. If you can’t get at least the lower recommend amount of reps, then lighten the weight slightly. Go pretty quick between sets. You should not rest more than 90 seconds between sets.
Bonelle Baglia bigbar plate workout with legs

Women’s Shape-up Stack [pdf]

Monday: Legs
Leg Press 3 x 10-15 reps
Squats 3 x 8-12 reps
Hack Squat Machine 3 x 10-15 reps
*do the Hack Squats as One and One Half Reps. This means go all the way down below parallel with your quads, then come half way up, then all the way back down, and then all the way up. This equals 1 repetition.
Stiff-Legged Deadlift 3 x 12 reps
Leg Extensions 3 x 12 reps
Abs for a total of 8 sets of 25-50 (use any variety of exercises you want)
Tuesday: Back, Delts, Biceps (light day)
One Arm DB Row 3 x 8-10 reps
Pulldowns 3 x 8-12 reps
Seated Cable Row 3 x 8-12 reps (or do any seated machine row)
DB Lateral Raise 3 x 10 reps each way (bent-over lateral, side lateral, front raise)
Cable Curl 3 x 8-12 reps
Incline DB Curl 3 x 8-10 reps
Calf Raises for a total of 6-8 sets of 15 reps on any combination of machines
Wednesday: Chest, Triceps
Incline DB Press 4 x 6-10 reps
Flat Dumbbell Press 4 x 8-12 reps
Pec Deck 3 x 8-12 reps
Tricep Pushdowns 4 x 8-12 reps
Lying Tricep Ext 4 x 10-12 reps
Abs for a total of 6 sets of 15-25 reps
THursday: Legs (glute emphasis)
Romanian Dead Lift 3 x 10-15 (superset with next exercise)
Wide Leg Press 3 x 10-15
Leg Curl 3 x 6-8 (superset with next exercise)
Walking Lunge 3 x 12-15 steps with each foot
Leg Extension 3 x 12 (superset with next exercise)
Smith Machine Squat 3 x 12 (do not lock at knees at top)
Calf Raises for a total of 6-8 sets of 15 reps on any combination of machines
Friday: Delts, Back, Biceps, Triceps
Shoulder Press 3 x 6-10 (superset with next exercise)
Lat Pulldowns 3 x 8-12 reps
Upright Row 3 x 8-10 (superset with next exercise)
Straight-Arm Pulldowns 3 x 10-12 reps
Bent Over Laterals 3 x 10-12 (superset with next exercise)
Seated Cable Row 3 x 8-12 reps
Barbell or EZ Curl 3 x 6-10 reps (superset with next exercise)
Close Grip Bench Press 3 x 6-10 reps
Concentration Curl 2 x 10-12 reps
Dips or Triceps Dips 2 x 10-15 reps
Abs for a total of 8 sets of 25-50 (use any variety of exercises you want)

Your training is very important, but it’s the Tone and Trim Nutrition and Supplement plan that will account for up to 80% of your results, so please take it very seriously. Follow it as close as possible to the letter each day. Prepare your food in advance and steel up your self-discipline. Decide that you will persevere and succeed. You can do it!

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