6 WEEKS TO TRIM DOWN AND TONE UP
Wouldn’t it be nice to walk your way to a fabulous fitty beach
body? No puffing
all evening in the gym after work. Well here’s
how.
STEP 1
Have you heard of visualisation?
Well that’s the buzz around life style gurus and motivation instructors. If you want it badly enough think yourself into
positivity mode and this will help you on the path.
Maybe get a friend, colleague or family member
to buddy-up with you so you can encourage each other. Then whether you’re going solo or with a
buddy set your timetable. The devil’s in
the detail, so planning always helps. Set
goals for meal times and workout dates so there’s no excuses and no
dithering. You’ll know exactly where you
are and what needs to be fitted in. Incorporate
foods you enjoy, there’s no point punishing yourself with things that you don’t
want to eat as this will only weaken your resolve.
STEP 2
Power walking. Introduce power
walking into your daily routine. The
Government’s Health Committee has been doing research into the effects of
walking, that’s serious no nonsense walking, and their findings reveal “even
small increments during the day can have a dramatic positive impact”. Little and often is the message here. For office workers who sit for very prolonged
periods it has been shown that a gym session fitted in either a.m., lunchtime,
or p.m. does little to combat the negative effects of long periods of
sitting. So finding a way to increase
movement regularly throughout the day is key to making constructive gains. If you incorporate a new power walking regime
into your life style you could being to feel you have more energy, sleep better
and feel better too.
Power walking has benefits over walking at a normal pace because it not
only increases your calorie burn but also tones and shapes your glutes and
legs. Everyone can enjoy the positive
effects that this small change can bring.
Think about your posture. In fact
not just while walking or preparing to walk, but think about your posture when
you’re sitting, standing in line or out and about.
Stand straight, so everything is perfectly aligned,
don’t slouch. Engage your stomach muscles/core. You’ll look more elegant and it will train
your muscle memory to develop a better posture naturally over time. As you stride out you’ll be surprised how
much your speed and flexibility increases after a couple of weeks. Use your arms too. Incorporating arm movements into any exercise
model, be it running or dancing, increases the overall capacity by 12%. As your speed and technique develops try to
include more hills. Vary the intensity
and make it more interesting and challenging for yourself by changing your
route.
Do you have a pedometer? There’s
no need to buy any expensive equipment, you can probably download a simple and free
App to your phone and that way you can measure your distance and fitness gains. Evaluate your progress.
STEP 3
You know you’ll need to think about diet if you want to trim down for
your hols. Cut out carbohydrates from
sugar and the bad starches that we all know, bread, pasta, rice and potatoes. OK don’t switch off or stop reading as this
is just for 6 weeks.
Let’s think about the effects that these carbs have and why they aggravate
our systems so much. They tend to be stored as
fat. This is because they create an insulin
spike as they are converted to blood glucose very rapidly causing a rise in
blood sugar levels. The insulin which is
now on the alert wants to manage the storage of the excess sugar or fat so sends
it to the fat cells where it is stored. This
continues until the blood sugar level reverts to normal. The more you consume sugar and sugary carbs
the more frequently this pattern is repeated throughout the day. Vegetables, proteins and more nutritionally balanced
fats and carbohydrates are also converted into blood glucose, which our bodies
need for fuel, but this process occurs more slowly and so avoids the need for the
insulin release.
So preparation, walking and some diet modifications for a 6 week tone
up. Get started straight away as there’s
no time like the present, so no dithering and if you’re wondering how to fill in the time that
you usually devote to snacking, why not get on-line and start checking out some sizzling bikinis
for your hot new beach body.
Get Fit
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