Burn fat, tone up and look banging with Vicky Pattison’s summer body guide

VICKY Pattison's back with day three of her exclusive summer body guide – and today, ladies, it’s all about the arms.

You don’t have to spend hours in the weights section to get rid of those bingo wings. The Geordie babe's arm circuit is short and can be done at home and will have you toned and strong in no time.

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Vicky's also got lots more  delicious recipes that are super  easy to make, quick to prepare,  really tasty and mega healthy for you.

The best thing is you can pick and choose your favourites — if you don’t like the ingredients in one, then just cook a different one.

Vicky said: "I’ll never eat anything that I don’t like  and neither should you.

"Eat my favourite snacks and workout with me three to four times a week and you will burn fat, tone up and look banging.

"My meal plans cover breakfast, lunch and dinner and will fuel your body without leaving you reaching for the biscuit tin."

Exercises - Arm circuit

(Perform 20 reps of each, repeat 4 times. Allow 60-second break between each circuit)

Push-ups

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Start in a press-up position with your hands under your shoulders.

Slowly lower your chest as close as you can to the ground then push back up to the start position.

If you are a beginner do the same as above, but with your knees lowered to the ground.

Bench bicep dips

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Sit near the edge of a sturdy chair or a flat, sturdy surface.

Start with hands behind you, facing forward, arms straight, legs out in front and your bottom off the ground.

Bend your elbows and lower down as far as you can, then push back up.

Dumbbell triceps extensions

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Start with a dumbbell in each hand. Keep your back straight with a slight bend in the knees and bend forward.

Keeping your upper arms stationary, straighten your arm behind you until fully extended then slowly lower back down to the starting position.

Dumbbell overhead triceps extensions

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Stand tall with a dumbbell in one hand held high above your head.

Support the arm holding the weight with your other hand.

Slowly bend the arm holding the weight, lowering the dumbbell behind the head.

Once lowered extend the arm back to straight above the head.

FOOD

Breakfast: Caramel macchiato protein pancakes (serves 2)

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INGREDIENTS:

1 egg

100g unsweetened apple sauce

2 tbsp peanut butter

2 tbsp almond milk

30g flavoured protein of your choice. Vicky’s favourite is her Mini: Shake Caramel Macchiato flavour from Mini V.

1 tsp coconut oil

METHOD

GRAB a large bowl and mix together all the ingredients, except the oil.

Heat a large frying pan over a medium heat and use the coconut oil to grease it.

Pour the pancake mix into small (8-10cm diameter) pancakes. Cook for a couple of minutes each side.

You may need to turn down the heat halfway through.

Lunch: Chickpea, bean and brown rice salad (serves 1)

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INGREDIENTS

50g brown rice

125g mixed beans (tinned)

65g chickpeas (tinned)

2 spring onions (chopped)

½ yellow pepper (diced)

Cooked beetroot (diced)

For the dressing:

1 tbsp hemp or extra virgin olive oil

1 tbsp apple cider vinegar

1 tbsp chopped parsley

¼ tsp wholegrain mustard

METHOD

PLACE the brown rice into a small saucepan and cover with 120ml of boiling water.

Bring to the boil, reduce heat, cover and simmer for 25 minutes. Once cooked, mix in with the remaining salad ingredients.

Mix the dressing ingredients together and pour over salad before serving.

Dinner: Soy and ginger steak with carrot and courgette noodles (serves 1)

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INGREDIENTS

100g lean steak

For the marinade:

1 tbsp soy sauce

1 tsp grated ginger

1 garlic clove (crushed)

1 tsp rice vinegar

1 tbsp sesame oil

1 tsp honey

1 generous pinch of Chinese five spice powder

On the side:

1 carrot (spiralised)

1 courgette (spiralised)

2 spring onions (chopped)

METHOD

MIX together the marinade ingredients and pour over the steak in a shallow dish. Refrigerate and allow to marinade for one hour. When ready, heat a large non-stick griddle pan to medium-high heat. Fry the steak for approximately 3-4 minutes each side (or until cooked to your preference).

TIP: Don’t have a spiraliser? Use a vegetable peeler to cut off thin strips to use Once cooked, remove from the pan and add the vegetables along with the remaining marinade. Stir-fry for a couple of minutes and serve with the steak.