If the thought of squeezing into your swimmers fills you with horror and that fabulous frock from last year is just a bit too tight, then let us give you a few helpful hints for a healthy shedding of that winter coat.
As we all know, the basic principle to losing weight is quite simple: burn more calories than you eat. While anyone can crash diet for a week, the key to lasting changes in how you feel as well as look is little changes. Small changes to diet and exercise put less stress on your body and work steadily towards an end goal, meaning that weight doesn’t ‘yo-yo’ up and down. So, without further ado, here are small, simple and relatively pain-free ways to get fit for summer.
EXERCISE
1) Go, Go Cardio – The best way of burning fat is cardiovascular exercise, such as running, cycling and swimming. This type of exercise elevates the heart rate for an extended period of time, typically 30-60 minutes. While most trainers will recommend 3-5 cardio sessions a week, finding the time to fit that into your schedule is not as difficult as it sounds. Dig out the bike and ride part of the way to work. Walk when you duck up to the shops instead of driving. And skip the lift to climb the stairs to your floor at work. Those little changes will add up to increased fitness and provide the base for that summer body you always wanted.
2) Amp It Up – If you are a regular exerciser, now is the time to push your boundaries. Crank out a few more laps in the pool. Warm up and cool down for an extra five minutes at the gym. Add an extra session to your routine, such as walking the dog on one of your days away from the gym.
3) Do It With Others – If you really want to get fit, find yourself an exercise buddy for a little competition. A buddy also adds to the guilt of piking when you know that you will stand someone up! And for the ultimate exercise buddy, consider personal training. These experts specialise in tailoring a workout routine to your goals. Moreover, they make sure you get the most from your workout by checking and correcting technique so that you achieve your results faster and don’t hurt yourself in the process. They are also excellent at motivating you to keep it up. Are they all sadistic? Actually, no. Can they be? Well… if you really want them to be… wink, wink!
MUSCLES
We all have it. That one part of our body that we just don’t like. The part we think could be firmer, smaller, bigger, better… While genetics will always be genetics, and some people will always be hated for the sexy washboard abs they don’t have to work for, there’s no reason we all can’t get the abs/butt/arms we want. One of the best ways to tone up a problem area is to do strengthening exercises using your own bodyweight. Here are some of my personal favourites.
1) Abdominals – Straight crunches – vary your timing. Ten reps slow, ten reps fast. Stop halfway on the way up and the way down. For an extra challenge, add some weight by holding a medicine ball to your chest. To get really cut, you need to work your oblique muscles as well, so take the elbow to the opposite knee as you go up. Make sure that you lift from the chest, not the neck or head, as you can end up putting too much stress on your neck.
2) Legs – Squats and lunges. The trick with both of these is to make sure that you can always see your toes just in front of your knees on the way down and the way up. If you let your knees go too far forward, it can damage the soft tissue and cartilage in the joint. Squats are good for the gluteus maximus and minimus – i.e. your butt. After all, if you get attention for your backside, you want it to be for all the right reasons. And for an added bonus, kick those chicken legs to the curb – rise up on your toes on the way up during squats and hold it for a two count.
3) Arms – Rather than wasting time on machines or free weights, try a quick arm circuit or push-ups, dips and pull-ups. Do 10 reps of each, then break and repeat… and repeat. By using body weight resistance rather than weights, you will work more muscle groups and tone rather than bulk up your muscles.
DIET
1) Low GI – Have a rummage through your pantry. Low glucose index foods, or GI foods, are foods that release energy over a longer period of time, thus preventing hunger. Lollies, chocolate and other suger-rich foods give you a burst of energy, but leave you hungry again after an hour or so. Low GI foods, like potatoes, pasta, multigrain or wholegrain bread, fruit and muesli, help you feel full for longer, and ward off that Mars Bar craving.
2) More meals, more often – Eating a number of smaller meals through the course of the day rather than that huge lunch will stop you feeling weighed down and lethargic. Munch on fruit and vegetables as snacks, and gain the benefits of all the extra vitamins and minerals as well as no fat going to your waistline.
Finally, be patient. There are no magic pills or quick fixes, but with some small gradual changes, and you’ll soon bye buying a whole new wardrobe – the perfect excuse for some retail therapy to reward yourself!
See you at the beach…
Troy Hancock is the Customer Care Manager for Fitness First – Warwick and a Committee Member for Loton Park Tennis Club.
—
Exercises in this article are suggestions only. Take your personal health and fitness level into consideration and check with your GP before starting a new exercise routine.
