Get fit in 12 weeks: Week 11
1. Sort out your CV What do you want?
We’re into the penultimate week, and it’s time to think ahead. The conscientious among you will now have a stockpile of training methods and exercises which can be used in many combinations to provide different consequences. You should consider what you’re training for: is it to get fit, is it for a forthcoming event or is it to lose body fat? Once you’ve made your mind up you can manipulate the training variables to be specific to your needs. For a recap on any of the exercises or circuits, visit the website below. So if you want to achieve …
All-round fitness
You should prepare your body for anything and everything, whether that’s taking the stairs when the lift is out of order, running for the last bus or even moving furniture to have a thorough clean behind the sideboard. Mix up your CV training; include continuous cardio, interval training, PHA circuits (see below), anaerobic work and even some exercise classes such as boxercise or spinning.
Success at a specific event
Whether it’s a 5k fun run, a sponsored swim or a 50-mile bike ride, you need to build your endurance by focusing on event specific cardio. When doing your continuous cardio sessions, concentrate on covering distance rather than improving your times. Focus mainly on interval and continuous cardio with a bit of anaerobic work thrown in.
Fat loss
Balance resistance training (PHA circuit and core exercises) to maintain muscle mass; and continuous cardio to reduce body fat. Remember, train as hard as you like, but if you eat junk then progress will be slow and you will end up exercising just to work off what you’ve eaten; look back over all the diet tips of the past 11 weeks.
2. Tone it Calf raise
Targets the calf muscles and those deep in the lower leg. Minimum 20 reps.
i) Stand with your feet on the edge of a step or ledge, ideally six inches or higher.
ii) Let your heels drop below the level surface of the step, stretching the calf muscle.
iii) Squeeze up on to the tiptoes, trying to focus your weight on your big toe. This activates your flexor hallucis longus, a muscle that improves balance and stability.
iv) Repeat this movement for 3x20reps.
Too easy? Cross one leg over the back of the other, performing the exercise with one foot.
Add calf raises to the end of your PHA circuit as follows: 1×20 squats, 1×12-15 press-ups, 1×20 lunges, 1×15-20 dips and 1×20 one-leg squats. Perform each exercise, one after the other, for 4-5 sets at a quick tempo, without rest; post PHA circuit, do 3×20 calf raises.
3. In seven days’ time …
Fitness has been defined as the state or condition of being physically sound and healthy, especially as the result of exercise and proper nutrition. By now you should feel as if you can live up to this definition. This week, choose your path; stick to whichever one of the three variables you decide on. And …
Clean up your act
Being fat isn’t just a matter of consuming too many calories. If it were this simple, everyone would be able to lose weight easily by simply cutting their calorie intake. Many people don’t overeat and follow a so-called healthy lifestyle, yet carry a large percentage of body fat. Why is this? Fat is a dumping site for toxins, which come from many sources, such as trans fats, refined/ processed foods, alcohol, and excess stress. Avoid these where possible.
Don’t shop on an empty stomach
Supermarkets are cleverly designed to tantalise the senses, tempting you to buy products that you don’t really need. Cast your mind back and think how many times you’ve just nipped out for milk and returned with a bulging bag. If you enter this environment with a rumbling stomach you will end up buying what you fancy at the time and if you’re starving, it will usually be carbohydrate-based, as people crave sugar when hungry. So plan your shopping list well in advance and go when you know you won’t be peckish.
· Matthew Robinson is a qualified fitness trainer: www.mrpt.co.uk
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