WITH one month of the year already behind you those of you who made changes to their daily intake of food in order to lose weight should see and feel the difference.
At the beginning of the year I wrote about small changes over time make a big difference. Even if you cut one slice of bread per day that would be 37 slices already saved this year! If you can continue these changes and combine it with a fitness programme you will look a whole lot better for your summer holiday.
Here are this week’s training options. Remember they are a guideline and can be adapted to go within your own training programme or you can simply pick certain sessions or exercises to do, every individual is different with their own goals and ideas of what they want to achieve.
Always make sure you warm up before each workout and cool down and stretch after.
Longer Workout, 45 - 60 minutes
This week run for 20 - 25 minutes then turn round and beat your time on the way back. Remember this can be done outside walk/run/cycle or on any cardio machine in the gym. Focus on working hard yet stay relaxed.
Interval Workout, 25 - 35 minutes
On a flat surface preferably grass or sand measure around 30 - 40 metres, try 20 - 30 sprints ( if you can’t sprint a very quick walk is fine) your recovery is a walk or jog back to the start. Take a longer rest after each set of eight this will give you more of an incentive to work as quick and hard as you can on the intervals.
Workout in the home - body sculpting - 30 minutes
The side stomach (obliques) is another area for you to add on to your home routine. These exercises will help your core strength and general stability. Alternate your stomach and back with your legs exercises.
As your feel more confident with your technique change the pace you do the exercises. Slow them down and focus on contracting the area you are targeting for longer.
A low fat healthy days food
Breakfast - 2 egg omelette with mushrooms and tomato
Snack - handful of blackberries
Lunch - 90g Sardines with lemon juice on a slice of wholemeal toast and an apple
Snack - 80g low fat cottage cheese
Dinner - 100g Rump steak cut the fat off and grill, broccoli and carrots with a small baked potato.
Fresh fruit salad with melon and strawberries mixed with a small amount of natural yoghurt.
Two litres of water throughout the day.
Steak has great nutritional value as it is high in zinc, iron, vitamins and high-quality protein. Eating a sensible sized steak with salad or vegetables avoiding sauces is an excellent healthy meal.
Find out more about David Fairlamb Fitness Consultants - www.davidfairlambfitness.co.uk or call 0771 3640899