Want long, lean limbs? It’s time to switch up your workouk and improve your diet, says PT Natalie Carter.

Looking long (people are referring to the shape of the muscles) has a lot to do with your genes and overall body composition.

We all have lovely long, lean muscles on top of our skeletons but the reason we all look different has to do with our body fat levels.

Change your diet

Get your diet tight! Drop fat intake to approximately 60 to 80 grams, and consume carbs and protein at every meal. Avoid alcohol, sugar and processed foods. Drink lots of water and load up on colourful veg with two pieces of fruit per day.

Consuming dairy has been shown to aid fat loss, so if you can tolerate dairy, try cottage cheese (this has been shown to be acceptable for those intolerant but seek advice from your dietitian or naturopath).

Aim for 3-4 workouts per week

Don’t forget to aim for three to four resistance workouts a week, too. Use a variety of weights, resistance bands and TRX, keeping reps high (15 to 20) for three to four sets. Variety is the spice of life.

Don’t  do Jane Fonda-esque workouts such as leg raises, which demand little more than lying on the floor staying as far from sweat as possible.

Want to lose weight? Use our handy online calculator to find out your BMI and ideal weight, then choose a workout plan.