Three-week workout

With the Mardi Gras party only a matter of weeks away and mandatory shirtlessness imminent, many partygoers will want to look their best.

Marc Eisman from Gold’s Gym Sydney has seen the panicked last-minute rush some people put themselves through in order to prepare for the big night out.

The first priority is to set a realistic goal. While one can’t make up for the previous year’s worth of junk food and couch denting, Eisman believes people can make themselves look and feel better in a short amount of time by using the FITT principle.

F is for Frequency.

Start by increasing the days of the week that you are training. However, you must have one full day of rest per week, Eisman says.

I is for Intensity.

Increase the amount of weight when doing resistance training and level of cardio while doing cardiovascular machines.

T is for Time.

Add some more time to your workout, perhaps five to 10 more minutes of cardio and another set of repetitions to your routine.

T is for Type of exercise.

Change your routine right away. Use another piece of a cardiovascular machine, do different free weight exercises, change pin-loaded machines or change to cable exercises.

Remember always to do resistance training followed by cardiovascular training. A five-minute warm-up on a cardiovascular machine or a brisk walk to the gym is a good start.

If the priority is to lose the love handles in order to get some love on the dancefloor, there are some specific tips to shed off the water and fat stores.

Scientific studies show that lightening the weight of your resistance training and increasing the repetitions will help burn fat and lose water, he said.

Increase the amount of protein in your diet and cut back on the carbohydrates. Always drink plenty of fluids, water or a good sports drink.

But if you want to show off some bulky muscles, Eisman recommends doing the opposite.

Decrease the amount of repetitions you are doing and add on the weight. Lift as heavy a weight as you can until the muscle fatigues.

Increase both protein and complex carbohydrates with a low glycemic index to your diet.

Whatever the goals, Eisman advises that people remember to know their limits -“ if it is causing serious pain, stop it immediately, and stretch to avoid injury.

The basic rules of stretching are to hold the position for 10 to 20 seconds to the point of tension but not pain.

Consider a basic yoga class at least one time per week no matter what your goals are.