Journey from flab to fab

Journey from flab to fab

by PAUL PEROY
from Lifestyle Fitness

The warmer weather has definitely been a reminder that summer is just around the corner. It is a time when Sydneysiders hit the beach, pool, parks and party scene.

And like most people, we start to get concerned about how we are going to look in those sexy, skimpy swimming costumes that everyone seems to be wearing this season.

So if all the health benefits and increased life expectancy won’t get you working on your lifestyle change, I appeal to the human trait of self-image and vanity. With bathing suit season around the corner, you need to get your body into shape so you can show off your washboard abs, killer legs and toned arms.

To do this, you first need to plan a combination of cardiovascular exercise (to burn the fat) and a strength training routine (to build muscle and give you a toned, firm body).

The best thing you can do to commit to a lifestyle change is start a diary. Documenting your progress makes you accountable for every choice you make, every day. Begin your diary with an end goal and set yourself a realistic time frame to achieve it. Each month, list your goals for the month ahead, your current weight, waist and chest measurements and a photo.

Every day you need to write in what you eat -” everything that goes into your mouth: food, drinks, snacks and medications -” what exercise you do and the length of your session, including its intensity and/or the weights you are lifting, including the number of repetitions.

If you want to reduce your body fat, do high intensity cardiovascular exercise. You can use any activity that gets your heart beating quickly. Running, cycling, swimming, rowing, boxing, basketball, tennis and any aerobic class like bodypump or cycling are all good places to start. Statistically those who partake in group classes adhere to their fitness commitment and push themselves more than they would training alone.

You could also do other activities such as washing your car or cleaning the house. You will burn calories as long as you are working hard enough to get your heart beating fast.

Your strength and weight training routine will help you build muscle so that once you have achieved a low body fat percentage, you will have a toned appearance. You should do weight training two to four times a week. A full body workout is best for people who don’t want to gain a lot of muscle but just want to lose weight.

In your first week, exercise for two days and increase that by one day a week until you reach three or four days of exercise each week. Pick a workout -” using either free weights or weight machines -” for each muscle group and do one or two sets of eight to 12 repetitions for each muscle.

And don’t forget to keep referring to your diary and recording your progress. The feeling you get when you see yourself glowing is nothing short of awesome.

Keep in mind this general equation to losing weight. You must expend more calories than you are eating so you are utilising your fat stores. There’s no time like the present, so put pen to paper and get planning the new improved, healthier and fitter you.

Quick tip: If you are looking to get more out of your current exercise regime, increase one of the following: frequency, intensity, type or time.

info: For further health, fitness, diet and lifestyle articles sign up for our monthly e-newsletter at www.lifestylefit.com.au.

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One response to “Journey from flab to fab”

  1. A very thorough article thank you. I use interval training on my rowing machine and have really seen the effects. I do gentle rowing for 5 minutes and then sprint row for 1 minute. I do this for 30 minutes every day and my body has toned up wonderfully.