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Fitness: Don’t get the autumnal blues


OK… summer maybe coming to a close but there are still those winter holidays to be taken and you still want to look good and maintain a shape you can be proud of… just adjust your programme to fit your schedule.

Many people have very busy schedules and find it difficult to finish their work outs .Why not make a programme that takes a lot less time. I know what you’re thinking, “If I don’t work out for ninety minutes, it’s not worth it.” Not true. Why not decrease the amount of rest between each set.
This will allow you to do the same amount of work in less time. It will also increase the intensity of your work out, making it a lot more productive. Try doing a full body work out three days a week that consists of one exercise per body part- (be sure to allow one days rest in between each work out). Complete three sets per exercise, allowing for a thirty-five to forty-five second rest in between each set. You will be surprised at how much you can get done in thirty-five minutes. You will also be surprised at how tired you are when you’re finished.

paul-dumbbells_wbvTarget your weaknesses.

We have all seen the guy at the gym that has a great pair of biceps but looks as if he’s walking around on toothpicks. As a personal trainer, one of my responsibilities is to figure out my client’s strengths and weaknesses. If someone has great upper body and a weak lower body, I’ll design a programme that targets the muscles that need the most work. Think of your body as a construction project. Decide how you want it to look and then begin to build it. If you have weak-looking abs and you only work them once a week, guess what, they will continue to be weak. Why not target your abdominals by working them three days a week with one day of rest in between. You are sure to get better results.

Tweak your diet.

It’s no secret that getting in shape requires a change in the foods we eat; however, I don’t recommend that you go on a crash diet to solve your problems. The one thing we know about diets is they don’t last. Most people end up gaining the lost weight back when the diets over. It’s a better idea to learn how to eat healthy. Start with the obvious things like eating five to six small meals a day instead of three large meals. Try grilling, baking, or boiling your food with a nonfat cooking spray rather than frying it in grease. Keep your house stocked with healthy food choices such as fruit or walnuts in case you are hungry between meals. Remember Rome wasn’t built in a day. Start with small goals and you will be more likely to succeed.

Find interesting ways to stay in cardiovascular shape.

Cardiovascular training is a very important part of burning fat .The problem is that many of us would rather watch paint dry than spend thirty-five minutes on the treadmill. Chances are if you don’t like what you’re doing, you won’t do it anyway. Why not add some spice to your work out. Try rollerblading, swimming, jogging, biking, or power walking instead. You could even combine a few of your favourite activities to make things more interesting. Try riding your bike for fifteen minutes switch to jogging for ten minutes and finish with rollerblading for 10 minutes.

Choose a good training partner.

The best way to super charge your work out is to choose a good training partner. Pick someone that is highly motivated, that will always show up on time. A good training partner will have different ideas and suggestions that will help keep your work out from getting stale. They will also motivate you to work hard on the days you would rather be home lying on your couch. I’ve been working out with the same training partner for about eight months. He makes sure that I use proper form; I force him to do cardio after his work out. It’s a win-win situation for both of us.