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How to sculpt your core

The vision Fat loss is key to what the majority of women want in a stomach: one that is ‘flat’ or lean, with a little definition and no love handles. “The most common complaints I receive are from new mums who have a flabby stomach or saggy skin after giving birth, or

How to fast-track fat loss

How to fast-track fat loss Want to know the key to fat loss? Master trainer Daniel Tramontana shares his tips for guaranteed fat loss.To fast-track coveted progress such as greater fat loss, Tramontana says you need to get back to basics.Cardio is not ‘hardio’With a combination of higher intensity interval training (HIIT), low-intensity steady state (LISS) training, body weight training sessions and a nutritious diet, Tramontana ensures his clients are given the best formula for their body.“My cardiovascular programming is based around a 75/25 split of LISS and HIIT. So based on the available amount of time for a client to add in cardio on top of resistance training would determine the amount of each they conducted,” he says.Here’s what your cardio program could look like:2 hours per week for cardio training = 30 minutes of HIIT over two to three days + 90 minutes of LISS over one to two sessions.Be wary, if HIIT was all you did, you may encounter the downside of too much stress on your body, which can ironically turn HIIT into a fat retention tactic.So what about weight training?“For fat loss, I structure everything around two to three full bodyweight training sessions – two sessions based on linear periodisation macro cycle of 16-to-24 week programming, altered every four to six weeks,” he explains.Translation? A program that begins by incorporating high-volume and low intensity weight training, and progressively moves into phases when the volume decreases and intensity increases.

15-minute ab workout

Want a strong core? Add this high-energy workout to your workouts and boost fat loss, muscle gain and strength.All you need is 15 minutes two to three times a week and a medicine ball.Words/workout: Sam Ly (pictured)Photography: Jamie Watling1. Straight-arm plankLie on a flat surface. Position hands directly under shoulders and legs, shoulder-width apart

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