1. Sort out your CV
Buddy up
It’s time to get yourself a training partner … Don’t choose a friend who is going to hold you back or turn your exercise sessions into chatathons, but someone with similar goals and ability. Making appointments to meet your partner is a great motivational tool, as you have less chance of missing training if you feel you are going to let someone else down. A partner can also add some friendly competition to your workouts.
This week, up your training to five 30-minute sessions and on at least one day, do a toning circuit (below) directly before continuous cardio (running, swimming, cycling etc). This will burn more body fat and build up endurance. An ideal training scenario would be day one, circuit and continuous cardio; day two, interval cardio; day three, rest; day four, circuit and continuous cardio; day five, interval cardio; day six, rest; and day seven, circuit. Also try:
Cross training intervals with a partner
Best done on a cycle track: one of you sets off on the bike, with the other running hard. Do this for three minutes and then swap. Repeat this 10 times, equalling 30 minutes, and aim to build up to 60 minutes. This is great for people of different abilities, as it does not matter how fast the runner is – whoever is on the bike is to go at the runner’s pace.
Alternatively
Try pilates. Although it doesn’t burn many calories, it’s great for posture and strengthening stabilising muscles. Extra stability and postural improvement can also help with other activities, as well as getting you toned. Failing this, try a spinning class or skipping.
Tone it
Dips
Targets the bingo wings, dinner lady arms or, if you’re being proper, the triceps area and is an excellent way to increase upper body strength. Perform 3×12-15 reps.
Circuit: 1 plank for 20-60 secs, 1 side plank for 20-60 secs on each side, 1×20 squats, 1×12-15 press-ups, 1×20 bridge, 1×12-15 dips and 1×12-15 lunges on each leg. Repeat three times.
i) Sit on the edge of a dining chair or step, gripping the edge with your hands either side of your hips.
ii) Place your legs out in front of you with your knees bent at right angles.
iii) Straighten your arms and lift your bodyweight up and off the chair or step.
iv) Bend your arms behind you and lower yourself to the ground until you feel a little pressure around the front of the shoulders (count of two). Then push yourself back to the top, trying not to use your legs (count of one). Then repeat.
Progressions: first try putting your legs straight out in front of you, or do it with one leg off the floor and straight out in front of you. To make the exercise even harder, you could try putting your feet out on to another chair or step.
3. In seven days’ time …
Hopefully by now you have chosen a goal. It doesn’t matter what, as long as it’s achievable. If you have made it this far, you are no longer sedentary – you are someone who is active and investing in a healthy future. If you feel good now, imagine how fabulous you will feel this time next week. In the meantime:
Veg out
The processing of our food kills vital enzymes and bacteria that are required to aid digestion. Try to eat raw, fresh fruit and vegetables, avoid pasteurised products, and choose wholegrain and local organic produce whenever possible.
Maximise your metabolism
Many people are aware of the link between what they eat and their health, but most neglect the importance of when they eat. In the morning, your metabolism is peaking and your body is crying out to be fed after fasting all night. This is why breakfast should be the largest meal of the day, comprising protein, fat and carbohydrates: eg, a boiled egg in wholemeal organic pitta, or porridge with a few seeds and nuts. You should aim to eat every three to four hours throughout the day. Have a snack mid-morning, lunch, then a mid-afternoon snack followed by your evening meal. This format of eating keeps your energy levels constant, prevents fat storage and stops peaks and troughs in blood sugar levels.
· Matthew Robinson is a qualified personal trainer. mrpt.co.uk
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