Post-Christmas panic

IT’S that time of year again. The Christmas parties, music festivals and Sunday sessions have come and (mostly) gone and the thought of a speedo is mildly terrifying. And with Midsumma, Mardi Gras, and Big Gay Day just around the corner, it’s time to get serious about getting into shape. Personal trainer Liam Hartley shares not only excerise tips to make this happen, but also explains the importance of staying properly hydrated.

Circuit Training

Putting together a circuit is easy. It’s a great way to tone muscle and burn fat. With the right exercises you can target your whole body and even get away without needing equipment.

Today’s circuit comes directly from one of my boot camp sessions, designed to work as many muscles as possible and strip the fat from your bones. I hope you like it as much as my campers.

You will need:

– A timer (I use the interval timer app from apple app store)

– A towel

Instructions:

45 seconds of exercise, 25 seconds rest, continuously until you have completed four rounds of each exercise. If you really want to push yourself, record how many times you complete the exercise in the given time, then beat it on your next attempt.

Exercises:

1.Squat

2.Push up

3.Towel row

4.Plank

Water

70 per cent of our body is made up of the wet stuff.

One of the most common questions I am asked as a personal trainer is “how much water should I be drinking?” It’s not as easy as eight glasses a day – the question really is “does a 54kg twink need the same amount of water per day as a 110kg bear?” I think not.

I tell all my clients that they should be drinking one litre of water per day, for every 25kgs of bodyweight. Sitting at 74kg myself I drink a minimum of 3L per day (usually more when I am training or it’s exceptionally hot).

Benefits of staying hydraded

* Clearer Skin (add lemon for extra Covergirl sheen)

* More energy

* Improved focus and concentration

Tip:

Buy yourself a water bottle and set daily goals for consumption. 1L by 12noon, 2L by 5pm, 3L by 9pm

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Bios:

Liam Barrett is a Fitness Australia Registered Exercise Professional. He has worked in the fitness industry for the last five years, and operates The Camp Fitness bootcamp in Sydney (facebook.com/thecampaustralia). You can also follow him on Instagram.

Photographer: Markham Lane. Visit his website: www.markhamimages.com