Durban - Exercising hard and consistently, alongside eating a balanced diet, are the cornerstones of a healthy lifestyle. However, there are times when you really have to shed those extra kilos fast – especially if you’re wanting to fit into that swimsuit this summer. So start jogging on the spot and get with the programme, courtesy of some local fitness fundis.
Zanie Cawood, Club Zero
The key to seeing quick results is to have a plan and stick to it.
It is also important to do different types of exercises so that your muscles don’t get too used to a specific programme.
Start with three days of exercise a week for 30 to 45 minutes for the first three weeks and increase your time to 60 minutes for the following three weeks and then increase to five times a week.
The three-day a week programme should consist of one cardio day (running, cycling, swimming, walking, skipping) as this will improve your fitness levels and burn calories, while the other two days should be for functional training. These can be body weight, kettlebells, suspension training and sand bags, all used to burn fat but maintain lean muscle mass.
There are many outdoor programmes that you can join which are said to boost mental health, while exposure to different elements increases the intensity of your workout. Once you increase your workout days, this should change to two days of cardio and three days of functional training.
If you haven’t been exercising, start with 15 reps for the first three weeks and then increase to 20 reps and work up to 25 to 30 reps.
Reps are the amount of times you do an exercise and sets are collective reps. It is advisable to do three sets of your reps. Your warm-up should be five to eight minutes long. You should not be out of breath while warming up. When you are done exercising, it is important to do a full body stretch.
Dedicate a specific time for when you’re going to work out and stick to it. Another great way to stay motivated is to find an exercise buddy, join fitness groups or get a personal trainer. Set goals that will keep you focused or set a reward – this should never be food but something you want, like new heels or sunglasses.
Think twice before eating something you know you shouldn’t. Always ask yourself this question: if I eat this, how long will it take me to work it off? When embarking on your 12-week exercise programme stick to it, as it does get easier.
Lisa Raleigh, fitness and wellness expert
Shake up a steady-state cardio routine to one that is varied and explosive. Get that heart rate up by including intervals of higher intensity followed by intervals of rest to up the ante in your cardio routine. Soup up your strength training and incorporate compound movements. Compound exercises are multi-jointed movements, while isolation exercises only use one.
Whether you jog, cycle or run on the treadmill, alternate your moderate-intensity routine with some high-intensity intervals. Bursts of one-minute sprints followed by three-minute recoveries will improve your fitness faster. Do no less than one hour of cardio each week.
Swop your traditional strength exercises with these compound moves (aim for a minimum of three 20-minute sessions each week. Keep a day of rest in between training if you are duplicating muscle groups):
Squats and shoulder presses: Stand with your feet shoulder-width apart and knees slightly bent. Hold dumbbells at shoulder height on either side of your body. Keeping your abs tight, sink into your squat, bending your knees to about 90° angles. Rise back up, bringing the weights together above your head as you stand. Hold for a beat then repeat. Try three sets of 10 to five reps.
Burpee push-ups:
Start in a standing position, then drop into a squat position, putting your hands on the ground. Quickly stretch your feet back into the front plank position then dip into a push up. Return to the squat position in one quick motion then finish off with a straight jump. Try three sets of 10 to 15 reps.
Lunging bent-over row: Holding a dumbbell in your right hand, bend into a lunge position, left foot first. Leaning forward, rest your left hand on your thigh, then pull your right arm back towards the sky, keeping it bent at 90 degrees. Hold for one beat before lowering it then repeat. Try two sets of 10 to 15 reps on either side.
Standing windmill: Stand with your feet apart, just wider than your shoulders, and toes turned out slightly. Holding a dumbbell in your left hand, start with your arms extended out to your sides at shoulder height. Bending your torso to the right, bring your right arm toward the ground and left arm toward sky. Hold for one beat then return to your starting position and repeat.
Don’t have dumbbells? Fill two one-litre water bottles with water, or use large tins of food. Increasing your heart rate not only gives your heart a great workout, but it gets your body into its fat-burning zone. Your maximum heart rate is 220 minus your age, and you should be reaching 80-90 percent of this during your cardio sessions.
Compound exercises burn more calories and increase lean muscle at a faster rate.
Jane Kilian, Gi Jane Personal Training Studio
A 12-week programme to feeling fab is achievable. Generally others will notice a change in your appearance after a month. You will feel it and notice it after two months and at the end of the 12 weeks, you’ll be feeling amazing.
This requires at least five to six days a week of training coupled with a healthy diet. You don’t have to starve yourself, but make healthy choices. If you must, designate a cheat day for that one meal you have to have. Limit your carbohydrate intake after 3pm. Drink lots of water and green tea two to three times a day. The workout should include three days of full body toning exercises for 45 minutes and two to three days of cardio for 30 to 45 minutes. The idea is to work your entire body, getting to those target areas at least three times a week.
Use high reps and lower weights to tone and shape. You can superset your exercises to keep your heart rate elevated for maximum calorie burning. If you are at the gym, you can add in small intervals of cardio, such as three minutes of jogging on the treadmill after a set of bicep curls and lunges. Your body will burn calories at a higher rate.
I’ve had great results with body-weight exercises, so if you need to work out at home, choose some body-weight exercises and do them one after the other for 30 seconds or 30 to 50 reps depending on your activity level. For example: five sets of 50 reps of sumo squats, jumping jacks, mountain climbers, push-ups, lunges and crunches. Do each exercise 50 times then rest for one minute. Repeat five times.
You can do a body weight circuit one day then go to the gym and do weights another day.
Alexia Loizides, Club Zero
A combination of boxing and functional strength training can produce fantastic results in 12 weeks and make exercising fun.
Functional strength training involves getting your body moving in different directions and multiple body parts moving together. With this type of training, apparatus such as bosu balls, medicine balls, light weights and resistance bands can be used as well as free movements such as jump squats, animal movements and burpees.
Boxing, one of the best cardiovascular workouts combined with muscle training, is one of the most effective weight-loss methods which targets the whole body.
It’s tough, but such fun, the ultimate stress reliever and teaches you defensive skills. It improves strength, flexibility, bone density, speed, muscle reflex, balance and co-ordination. It keeps your heart rate high, which burns large amounts of calories and aids in keeping metabolism high.
The programme involves a 10-minute warm-up followed by 40 minutes of boxing, finished off with a 10-minute warm-down.
The boxing consists of one- to three-minute rounds of jabs, punches, kicks, skipping, sit-ups, with rest periods in-between.
Build up to three boxing sessions a week with two one-hour to one-and-a-half-hour sessions of functional strength training in-between, and a rest day. - The Mercury