Get fit in 12 weeks: Week five

1. Sort out your CV

Get your eye on a prize

Though some of you may be struggling to change out of your slippers at the moment, now is a great time of year to set goals that will keep you motivated and committed to your exercise regime, whether it’s applying for the local road race, doing a sponsored event or just joining a team or club. Choose something that will inspire you, something you will be proud of – just make sure it’s realistic. And find yourself a locus of control – not a misspelled and particularly dictatorial insect, but a psychological term.Those with an external locus of control believe that no matter what they do, fate and the things around them dictate their lives. You want an internal locus, which means you believe you are in command of your life, and that if you put in the effort, you will succeed. Adopt an internal locus of control by sticking to your exercise regime and making it a part of what you do. Its not too late to enter: Raceforlife.org – 5km ladies only run, many events all over the country.

Greatrun – the Great North Run, the world’s most famous half marathon, plus lots of other races.

Swimathon – 23-36 March, all over the country.

Business as usual

This week, combine all the training so far. Do one day of light, continuous cardio for 30 minutes minimum; the next day do the intervals from last week (four minutes going steady, then two minutes all guns blazing) for 36 minutes; day three, no cardio but do the toning circuit; day four, rest, then repeat the sequence. This is six exercise sessions per week.

Alternative activities

Walking, stair climbing, hill-walking, skipping, racket sports and exercise classes can all burn calories and get you fit.

2. Tone it

The plank and side plank

Strengthens the abdominal muscles as well as the hips, back and shoulders. These are static exercises and you can gauge your core strength by the length of time you are able to hold the positions. They are only effective if you maintain a flat line from your shoulders to your feet. If they are too hard, instead of going up on to your toes just do it on your forearms and knees.

The plank

i) Lie face down on the ground. Place elbows and forearms underneath your chest.

ii) Prop yourself up to form a bridge, using your toes and forearms; make sure your shoulders are directly over your elbows.

iii) Maintain a flat back and don’t allow your hips to sag towards the ground.

iv) Hold this position, focusing on pulling your abs in, until you can no longer maintain a flat bridge. Start with 10 seconds and build up to 60 seconds.

v) Return to start position. Repeat three to five times.

The side plank

i) Start by leaning on your side, with your legs out straight; ensure your elbow is directly under your shoulder.

ii) Prop yourself up, forming a bridge between your forearm and the side of your foot.

iii) Hold this position for as long as you can, focusing on the muscles above the hip (the obliques). Start with 10 seconds; build up to 60 seconds.

iv) Return to start position. Repeat three to five times.

3. In seven days’ time …

This week, exercise six times for 30 minutes – that’s a minimum of three hours for the week. Make sure you alternate between continuous cardio, interval cardio and the following toning circuit. Do one plank, one side plank, 20 squats, 12-15 press ups, 12-15 lunges on each leg followed by core routine one. Repeat this sequence three times so you have done three sets of each exercise.

Use GI

The glycemic index rates each food on how quickly it affects a rise in blood sugar levels. The higher a food’s GI value, the quicker it enters the blood stream. High-GI foods (potatoes, cornflakes, white bread, potatoes) cause peaks and troughs in energy levels. This leads to overproduction of insulin, increasing fat storage potential. In comparison, low-GI foods (sweet potato, rye bread, porridge) release more slowly and do not cause the same highs and lows. Use Glycemicindex and pick foods with a GI of less than 65.

Put a cork in it

When alcohol enters the bloodstream, it stops the body burning fat as fuel, leading to weight gain. Alcohol is also shown to cause muscle loss. This is fatal as our muscles are metabolically active, which means we need them to burn calories. While the odd drink now and again is not going to hurt, the bottom line is alcohol and a lean fit body just don’t mix.

· Matthew Robinson is a qualified personal trainer. Mrpt.co.uk

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