Edgar ArtigaWORKOUT BY: Luis Buron, Spartan SGX Coach In this workout we’re simulating a Reebok Spartan Race. The mix of running in place and stepups imitate running and climbing uneven terrain and the moves mimic Spartan Race obstacles (as noted in parentheses). The workout finishes with Spartan signature penalty, burpees, and we go for 2 min.
Say goodbye to stubborn love handles and uncover those abs with these tips…
Summer’s approaching and it’s around this time of year that everyone gets super body conscious. It’s okay, you’re not alone, love handles and stubborn fat are a problem for practically all of us. So if you want to look and feel great, there’s a lot of things to consider. Whilst diet and exercise are two powerful tools in the pursuit of a healthy body, sleep patterns, stress levels and body confidence all have their own part to play. Learn how to make the most of what you’ve got (and disguise those love handles) with our top expert tips.
Eat up, slim down
Always thinking about your next meal? Not anymore! The secret behind fat-loss success lies in properly fuelling your body with nutrient-dense food. Number one on the list is fibre – both the soluble and insoluble types. Fibre helps slow down digestion and recharges your body with a steady stream of energy, but worryingly, a whopping 90 percent of us don’t have enough roughage in our diets, according to a new study by Warburtons.
To win the war against wobbles, it’s important to go back to basics. Eat meals high in protein, which helps preserve lean muscle mass and omega-3 fatty acids. These turn on fat-burning enzymes in your cells and help regulate the appetite hormone leptin, which keeps you feeling satiated. Finally, spice up your meals for the ultimate metabolism kick. Chilli and paprika both contain a compound called capsaicin that helps speed up weight loss, while cinnamon helps regulate blood sugar levels and reduce cravings.
Fight fat: Government guidelines say we should consume 24g of fibre daily, so fill your plate with a variety of colourful fruit, veg and whole grains to ensure you reach your quota. Boost your omega-3 intake with nuts and fish such as sardines, salmon and mackerel, and add chilli, paprika and cinnamon to soups, stews and curries.
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Sleep easy, stay slim
The secret to maintaining your slim figure? A good night’s sleep! The link between sleep and staying slim is often underestimated, but you can double your chances of reaching your ideal weight if you get between six and eight hours sleep a night. ‘One third of the population of the UK is sleep deprived and this puts people at an increased risk of being overweight,’ says naturopath Sybille Gebhardt (sybille.co.uk). ‘Your body derives its energy from food and sleep. If one is lacking, then the other needs to increase to sustain your body’s necessary energy levels.’
A recent study by researchers at the University of Chicago found that sleep deprivation plays havoc with fat cells, reducing their ability to respond to the blood sugar balancing hormone insulin by 30 per cent.
Ever wondered why a bad night’s sleep leads to a day of bingeing? Lack of sleep also lowers levels of the appetite-controlling hormone leptin, sending signals to the brain to increase appetite. When you get enough sleep, leptin levels are higher – so you’re more likely to feel full when you eat.
Fight fat: Make sure you get a proper night’s rest by going to bed at the same time each night to help regulate your body’s circadian rhythm. Apply a spritz of lavender essential oil to your pillow and enjoy a soak in the tub before lights out to increase your chances of shut-eye.
Beat stress, lose weight
Being dedicated to your job may improve your career prospects, but it might not be such good news for your waistline. Even if you eat healthily and exercise regularly, leading a stressful lifestyle can stop you from losing inches. When you’re under stress, your body pumps out adrenaline and high levels of the hormone cortisol. Cortisol affects appetite, causing you to crave sugary, high-fat foods that stimulate the brain to release neurotransmitters such as serotonin and dopamine. This has a soothing effect on stress, but, obviously, it’s terrible news for your body. A high level of cortisol also promotes fat around your middle, known as visceral fat. This fat surrounds organs and releases fatty acids into your blood stream, raising insulin levels and increasing your risk of diabetes over the long term. ‘Many of us reach for food when we’re stressed,’ says Sybille. ‘Try meditation or yoga to calm your mind.’
Fight fat: Melt your muffin top with stress-soothing foods such as oily fish, which helps to regulate cortisol levels, or turkey, which increases serotonin levels. Practice yoga at least twice a week.
Feel confident, look great
Your biggest fat-loss obstacle? You’re looking at her in the mirror! Looking good is all about feeling good, so if you boost your body confidence you could send your fat-loss rate soaring. A study by scientists at the Technical University of Lisbon and Bangor University discovered that women are far more likely to shed pounds if they work on improving their body image issues. You might not have your dream body (yet), but embrace your best bits and you’ll look and feel your best.
Fight fat: Been blessed with long legs but a paunchy tum? Opt for skinny jeans with a smock top and a wow-inducing pair of heels. Hate your bingo wings but love your killer cleavage? A long-sleeved top with a scoop neckline will give you a lift.
Crank up your core strength with plank variations Boost your results with these plank variations by Holly Barker.Side plank with knee touchElevate your side plank by dropping your top elbow and raising your top knee towards each other. Perform 10 reaches per side, holding at the crunch and coming back to side plank each time.Basic plank with mountain climberElevate the basic plank by dropping your body down to a push-up position, elbows bent, and reaching one knee towards the same side elbow. Repeat one side after the other. Perform 10 touches per side with quick switches from side to side.Looking for more ab workouts? Grab a bench and try these workouts.
What do you get if you mix giant ropes, friendly competition and a heart-pumping workout? Answer: Whipped!
It’s easy to get bored of treadmills, cross-trainers and slogging it out on your own in the gym. So a class that mixes effective results, competition and a fresh element is a welcome relief to an already busy day. Using battle ropes, that are more tug of war than skip in the park, Whipped!, is an exciting new circuit class at high-end London gym Equinox, bringing together the best elements of high intensity circuits, ramping up your cardio capacity while blasting fat (yey!) and using a great range of equipment.
The HIIT class is designed to get your heart rate soaring to burn fat while sculpting you from head to toe in the most time-efficient way. Our instructor Rory explained that, unlike steady state workouts, intense bursts of exercise help put your fat loss in the fast lane. Sounds good, right? So if you want to change your body for the better, the Whipped! class is the perfect place to start.
You work to your body’s maximum capacity in 30 seconds, doing as many reps, using good form, as you can and then have a quick rest. The circuit is cleverly designed so you work a different muscle group with each exercise, and simultaneously push your fitness to its limit.
Rory led a dynamic warm-up involving a quick jog around the room, followed by exercises like high knees and jumping jacks.
We were then paired up and allocated a fitness station. As usual in circuits, each pair circled the room in a clockwise direction, performing high-octane exercises at each station for 30 seconds before moving to the next exercise. By the end of the class, we’d visited each station four times.
My partner and I began in plank position on our forearms, pushing up onto our hands. The aim was to do these plank transfers as many times as possible within 30 seconds.
Next, we moved to the battle ropes, which posed the biggest challenge of all the exercises. Holding a rope in each hand, we slammed them to the ground, making small rippling waves, and swung them from side to side.
This was followed by a whole host of exhausting moves, from V-sits holding a 3kg dumbbell to barbell rows while wobbling on a BOSU ball. The class ended with another speedy jog around the room, followed by a series of stretches to ease our shaking muscles.
If you’re bored of the same old workouts, this class is brilliant. Yes, it’s punishing, but the fact that the HIIT exercises are short and sharp is a big draw. Our trainer was a great motivator and helped spur us on – even when our arms felt like they were about to fall off! There’s no denying the class is challenging but it’s also fun and there’s no risk of getting bored. We’ll be back!
AT A GLANCE
What’s the concept? A high-intensity 45-minute circuit using battle ropes, the ViPR, BOSU balls and hand weights.
How much is it? The class is only open to members of Equinox. Monthly membership is £180.
Where can I get more info? Visit equinox.com/clubs/Kensington.
Difficulty? Whipped! is aimed at all fitness levels, but steel your nerves for
a tough session!
4 ways to increase fat loss Progressively burn more fat with these top tips from personal trainer, Pilates instructor, and owner of KE Fitness Kris Etheridge.Body fat is simply stored energy, so giving your body a reason to use it is vital. This can be done through diet or exercise, but most commonly a combination of the two.“To lose body fat, you need to place your body into a calorie deficit, forcing it to use its fat for energy. Muscle is also your body’s engine – the bigger the engine, the more fuel it uses and the more calories you burn, making it easier to lose fat,” says Etheridge, who suggests any good fat loss plan contains gradual progressions in both fat-burning cardiovascular activity and resistance training.“Strength training is the most important element; the amount of cardio you need to do to achieve fat loss depends on how strict you are with your diet and what kind of strength and conditioning program you’re doing,” he says.“Utilise progressive overload to make your resistance workout more difficult than what you can comfortably perform in your current program. Whether it be using different training principals, such as supersets and circuits, or increasing the weight or reps, keep progressing by asking more from your body.”Etheridge suggests increasing your weight, sets, reps or intensity each week for six weeks, followed by one week of lighter training (aka. a deload week) to allow the body to recover.“Lighter weeks or rest weeks are imperative to minimise overtraining and reduce the chance of overuse injuries.
Take your ab workouts to the next level with this 5-move midriff workout by WH&F trainer Nichelle Laus.One of the keys to a great physique is good posture and a toned midsection. Strong abdominal muscles will give you the necessary stamina you need to maintain proper form in your workouts and help you maintain the posture you desire in your daily activities.This abdominal circuit, when coupled with nutritious food choices, will trim your waistline and define your midsection.For a full-time four or six pack, perform the following five exercises twice a week for four weeks.Gradually increase the number of repetitions you can complete only when you are able to do so with perfect form.Photography: Dave LausWords/workout: Nichelle Laus, WH&F trainer // nichellelaus.comModel: Tawny ClarkHair and Makeup: Two Chicks Some Lipstick1. Stability ball plankPlace your forearms in the middle of the stability ball with your feet on the floor, slightly wider than shoulder-width apart. Maintain a straight spine while you brace (tighten) your abdominals and glute muscles. Do not let your shoulder blades shrug or your midsection sag.Hold the plank position for 30 to 90 seconds
Strength progression is all about how much weight you can lift, over a certain number of reps or sets, here's how to measure your progression. What is it? Tracking strength progression is vital to any resistance based program, with muscles needing to be consistently challenged in order to fortify the neural connections and muscular adaptions
1.Try outdoor bootcamps… inside!
Such is the success of outdoor bootcamp classes, they’re now coming to the gym floor. ‘We’re seeing a lot of “outdoor-style” activity in the gym,’ says Technogym master trainer Steve Harrison (technogym.com). ‘They involve plenty of space, lots of running drills, small group interactions and shorter, sharper classes.’ Bootcamp classes are varied, improving your cardio fitness and stamina as you’ll be running, doing intervals and encountering obstacles. You’ll also boost your strength using dumbbells, resistance bands or your own bodyweight for resistance. Some classes even add in some yoga poses to help your flexibility. You may focus on upper body and abs one week, then lower body the next, giving good variety. Pumping music will get you motivated.
TRY: David Lloyd’s Orangetheory class, for example, is a 60-minute session for up to 20 people. Like a Bootcamp class, it also consists of cardio and strength-training intervals, featuring treadmills, rowing machines and weight-training blocks. It’s claimed to burn at least 500 calories per class.
2. Form a group
Create a mini workout club at the gym. Devise your own group circuits, or train together on the cardio machines. You’ll burn more calories when training with friends. A study of 1,000 women carried by Virgin Active shows that women who exercise with friends burn up to 236 calories, compared to 195 for those who train alone. The study also showed that 64 per cent of women push themselves harder when training with friends. ‘I can see more and more people forming HIIT groups and working out together,’ says personal trainer Philip Kasumu, an ambassador for BioSynergy. ‘Training alone can be daunting and working out together is a great way to socialise.’
TRY: Forming a group with friends and working as hard as you can in HIIT sessions. Go to a HIIT-based class for inspiration, then do your own to suit your availability.
3. Be the boss
Want some one-on-one advice but don’t like the idea of being bossed around by a PT? Good news. There’s a new, more empathetic breed of personal trainer, re-shaping themselves as lifestyle coaches and trying to find out what really makes you tick. The result? You get to take control of the sessions. ‘I tell trainers to let the client lead the workout,’ says Harrison. ‘There’s no point having a varied workout if the client doesn’t like it. I encourage personal trainers to ask the client: “Do you think you’d like to run?” “What sort of activities did you enjoy on holiday and how can you bring them back into daily life?” The aim is to get people relaxed and to have fun.’
TRY: Tell a prospective personal trainer what exercises you like and dislike. A good trainer should be willing to ditch those you don’t enjoy and offer alternatives.
4. Train for an event
Competing in an event such as a triathlon or a 10K run is one of the best ways to boost your motivation to train. Too daunted to sign up? Many gyms are now offering classes to help you get fit for triathlons and races, with classes ranging from triathlon training to express treadmill classes.
TRY: Some Nuffield Health clubs run Express treadmill classes lasting just 15 minutes and aimed at setting the right pace for you and improving confidence, which is ideal for new runners or those training for their first 5K.
5. Make it short
Gyms know your time is precious, so increasingly, they’re offering express classes to get you fit in half the time of regular ones.
Afterwards, your metabolic rate will be elevated, meaning calories burned at a faster rate post-exercise. Kettlebells are great for improving your strength and power, while also giving you a cardio workout, as your heart rate will soar, even while you’re doing the basic kettlebell swing. ‘During a shorter session, you tend to push yourself harder and the results are long lasting,’ says Harrison.
TRY: Nuffield Health offers Express Kettlebells classes and Express Circuits that work your whole body in half an hour. Both are high intensity, so your heart rate will rise and you’ll burn optimum fat and calories.
6 Train in 3D
It’s all too easy to focus on exercises that involve moving in a straight line, such as squats or forward lunges. Yet in real life, we move in all sorts of directions. We rotate our bodies diagonally, twisting, turning and bending in many directions. Even when we run, we have to twist and turn to avoid pedestrians, other obstacles and potholes. So it makes sense that your training routine should reflect daily movements.
‘I like to incorporate functional training into my workouts,’ says personal trainer and fitness model Phoebe Robinson Galvin, an ambassador for Bio-Synergy. ‘We work on rotational lunges, rotational ball throws and standing ball cable woodchop, as I believe working in this range of motion helps to prevent injury.’
Multi-directional training will also help to improve sports performance, as many sports, including tennis, squash and football, involve multi-directional movement.
TRY: Nuffield Health and Virgin Active offer ViPR classes, where you move the cylinder in all directions, twisting and turning it across your body. You could also do moves such as hip crossovers on a Swiss ball.
7. Devise your own circuit session
If you want a flatter belly but don’t have time to join a circuit class, set up your own workstations – high-intensity circuit training is an effective way to reduce abdominal fat, reports the American College of Sports Medicine.
Circuit-style training is one of the fastest ways to improve your cardiovascular fitness and muscular endurance, giving you a lean and toned body. And it’s easy to devise your own 20-minute circuit.
Make sure you have plenty of room and build in adequate rest breaks. Try setting up six workstations, then perform a minute on each workstation and move to the next one without resting, then rest at the end of one complete circuit. If this is too strenuous, reduce the work period on each station down to 40 or 30 seconds, then complete the circuit and have a minute’s rest, or rest for up to two minutes if you need more time to recover in between circuits. Depending on which body parts you want to work, you can set the circuit up in several ways: either to focus on a particular body part – such as doing three abdominal exercises back to back, (crunches, twists and reverse curls) or legs (deadlift, squats, step-ups) or you can alternate between upper and lower body exercises.
If space is limited, it may be safer to bring in more bodyweight exercises that require less equipment, such as squats, box press-ups and crunches.
If you’re new to circuits or new to exercise, it’s best to work on technique and perform each exercise at a slower pace to reduce injury risk. If you’re fitter or familiar with the exercises, you can perform each rep at a faster pace.
TRY: Squats, Push-ups, Kettlebell swings, Shoulder presses, Bench dips and Ab crunches. Rest for a minute at the end of the circuit, then repeat twice more. Make sure you stretch afterwards.
8. Be ahead of the rest
Keep your fitness ahead of the game and keep your motivation sky high by being the first to try new kit when it appears on the gym floor.
TRY: Some Fitness First and Virgin Active gyms now have Woodway Curve Treadmills in their gyms, which are self-powered. There’s no motor or button – the treadmill works by your own effort. Walking on a Woodway Curve could give you the same cardio workout as running on a motorised machine. Powering yourself means you burn 30 per cent more calories than on a normal treadmill. The harder you run, the more power you generate. The curve shape of the belt also means less impact on knees and joints, and it works your core, too.
9. Lift your own weight
Using your own body weight for resistance (with exercises such as press-ups and pull-ups) is a great way to get really strong and toned. Many gyms are now offering gymnastic rings, TRX machines or rigs consisting of ropes and pulleys to help you improve upper-body strength and build up to supporting your own bodyweight.
TRY: Use a TRX Suspension Trainer to do squats, reverse lunges, side lunges, chest press, rows for your upper back and many more moves. Change your body position to add or decrease resistance. For example, if you’re doing rows, the lower the angle of your body to the ground, the more of your own body weight you’re lifting. Remember to engage your core muscles while doing the exercises to support your body and strengthen your abs.
10 Beat the plateau
It’s easy to get stuck in a training rut or think you’re not improving. Checking your progress every four weeks will help you see how far you’ve come. For instance, if weight loss is your goal, you can check your body fat every four weeks (try the Omron BF306 Body Composition Monitor, £31.98 at www.amazon.co.uk). Having a varied training programme will also boost motivation and prevent boredom. ‘Continuous training with a clear goal in mind will get results. I keep measurements to track progress every few weeks,’ says personal trainer Carl Wallace from PureGym in Stoke says. ‘Change your workouts week-by-week, focusing on both cardio and resistance training. This will keep sessions fun and interesting.’ Another way to track progress is to set regular fitness tests.
TRY: Run 1K on the treadmill as fast as you can, record your time, and try to beat it four weeks later, after running regularly. Or complete 5K on the cross-trainer, again recording your time and try to complete it in less time in four weeks.
11. Find a swimming coach
If you did a lot of swimming on holiday, why not keep it up and improve? Hiring a swim coach can give you a better workout because if your swimming technique is stronger, you’ll be more efficient. This means you’ll have the energy to keep swimming for longer, burning more calories and making you fitter, plus improving your endurance.
TRY: Fitness First has a number of clubs offering Swimming Nature, a tailored instructional swimming programme, while Nuffield Health offers Swimfit classes. ‘Around 95 per cent of our centres have swimming pools and most of these offer swim schools,’ says Sarah Henderson, communications manager for Nuffield Health.
12. Count time, not reps
If you want to burn more calories, forget about counting the number of reps for each set of an exercise – try ‘time under tension’ instead. This simply means timing your exercises, rather than counting reps.
‘Remember, if you’re burning more calories, you’re burning more fat.’ It will also improve your strength too. A study published online in the Journal of Physiology showed that slower lifting movements create more strength.
TRY: ‘Do 30-45 seconds flat doing as many reps as you can, which will burn more calories than counting reps without worrying about a time limit,’ says Anthony Mendoza, David Lloyd platinum personal trainer.
13. Create an ‘afterburn’
Rather than just focusing on how many calories you’ve burned in your workout, create a fat-burning effect that lasts way beyond the session. ‘Triggering excess post-exercise consumption (EPOC) or ‘afterburn’ is crucial in prolonging the benefit of a session, as calories can continue to be burnt for up to 36-48 hours post workout,’ says personal trainer Alastair Crew. ‘I use a heart rate monitor to help gauge the correct intensity for myself and my clients – in a typical workout I’d like to achieve a minimum of 12-20 minutes at 84 per cent of maximum heart rate in order to trigger the EPOC effect.’
EPOC, also known as ‘oxygen debt’, is the amount of oxygen needed to return your body to normal after a workout. Exercise that places a greater demand on the body can increase the need for oxygen after a workout, creating the EPOC effect. High-intensity interval training is the most effective way to stimulate an EPOC effect.
TRY: To work out your maximum heart rate, deduct your age from 220.
14. Make cycling harder
Ditch the stationary bike and check out the Wattbike. It’s a serious way to burn more calories. The Wattbike can measure your power, your pedalling technique and heart rate, giving you instant feedback on your progress. It has a dual braking system, offering gears and a braking system on the flywheel to create the feeling of climbing hills. As it’s like a normal bike, it’s easy to vary the intensity and choose between sprints and climbs.
Try: The Watt Bike is available in David Lloyd health, Nuffield Health clubs, 29 Fitness First clubs and many Virgin Active gyms, while PureGyms have similar bikes called Matrix.
15. Beat the Plateau
It’s easy to get stuck in a training rut or think you’re not improving. ‘Change your workouts week-by-week, focusing on both cardio and resistance training. This will keep sessions fun and interesting,’ says personal trainer Carl Wallace from PureGym in Stoke. Another way to track your progress is to set regular fitness tests.
TRY: Run 1K on the treadmill as fast as you can, record your time, and try to beat it four weeks later, after running regularly in the intervening period. Or complete 5K on the cross-trainer, again recording your time and then try to do it in less time four weeks later.