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Fitness

1. Shock your body

Most of the time your body needs a break between workouts (it’s during those rest periods that big changes actually happen). But a few times a year, it’s smart to put yourself through back-to-back boot-camp workouts. “Overloading your muscles will keep them guessing, helping you break through any plateau,” says Tom Holland, M.S., an exercise physiologist in Darien, Connecticut. During this push, work every muscle three or four days in a row, performing sets with little or no rest in between.

Try it Do our fast-paced circuit below. Complete 12 reps of each exercise (except for the plank—hold it for one 60-second set), going from one move to the next without rest. Repeat the entire circuit up to three times, resting for two minutes at the end of each circuit. (Find instructions by clicking on each of the exercises below.)

- Push-ups

- Walking lunges

- Dumbbell press
2. Slow down

Adjusting the tempo of an exercise stimulates the muscle differently, says Maren Piefer, a personal trainer and the owner of Fitnetic Fitness in Boca Raton, Florida. “The longer your muscles experience tension, the harder they work.” During an exercise, count to two as you raise the weight, and count to four as you lower it. You’ll spend more time in the lengthening phase of muscle contraction, which is more challenging and brings better results: a higher calorie burn during and after your workout.
Try it During a chest press, count to two as you push the dumbbells toward the ceiling, and count to four as you lower them. During squats, count to four while lowering toward the floor, and then to two as you stand.

3. Split the difference

Do a full rep of an exercise, then do just half of it at the hardest part of the move. “You sneak in extra reps and increase muscle tension in virtually the same amount of time,” Piefer says. “It also pumps lots of blood into the muscles, which is excellent for enhancing definition.”

Try it Grab a dumbbell in each hand, arms resting at your sides, palms facing forward. Without moving your upper arms, curl the weights toward your shoulders, then slowly lower them halfway down; stop and raise them back to your shoulders. Lower back to start. That’s 1 rep.

4. Get off the ground

Plyometrics—think leaping, jumping, or skipping—burns calories and builds lean muscle quickly. “Working against gravity increases the load, and jumping incorporates different muscle fibers, which makes your workout more intense,” says Jeremy Cheung, owner of Twisted Twilight Personal Training in San Francisco.

Try it Add plyo drills immediately after an exercise that works the same muscle group to power up your muscle fibers and help you squeeze out every last bit of juice you’ve got. (If you jump before exercising, your muscles will have less energy to perform the workout.) After a set of squats, do 10 squat jumps: Starting in the squat position, jump up and extend your arms overhead. Land softly with your knees bent and your arms swinging behind you.
5. Mix in cardio

Keep your heart pumping hard by combining your cardio and strength routines. “Doing cardio between sets of weighted exercises burns a higher percentage of calories from fat,” Holland says.

Try it Instead of resting after a strength exercise, do at least 30 seconds of intense cardio, such as jumping rope or high knee lifts. “If you do less intense cardio, like jogging in place, go for at least a minute,” Holland says.

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Of all the major components of food, fat is the most concentrated source of energy. At nine Calories per gram, fat provides more than twice as many calories as protein and carbohydrate at four Calories per gram, Reducing the amount of fat in the diet is therefore the most effective way to reduce calorie intake. In order to help reduce your fat intake, chose lean cuts of meat and trim all visible fat before cooking. Avoid high-fat meats such as sausages, bacon and minced beef. Poultry should be eaten without the skin, and fish should be steamed, grilled, baked or microwaved rather than fried. Sweet and savoury pies and pastries, biscuits, cakes, crisps and nuts are all high in fat and are best avoided on a slimming diet. Replace full-fat dairy products with low-fat alternatives. Pure alcohol has seven Calories per gram, so cutting down on alcohol is also an effective way to help weight loss
. It is best to aim for a steady weight loss of 450-900g(1-21b) a week, which will result in a reduction of body fat. Increasing your calorie expenditure through regular exercise-three times a week for a minimum of 20 minutes – will help to burn fat, and tone up the muscles for a leaner shape.

There is a misconception that starchy staple foods such as bread, rice potatoes and pasta are fattening. In fact, these are not eaten with a lot of fat, these staples can be eaten in fairly large amounts on a slimming diet. Starchy foods help to satisfy the appetite because they are filling rather than fattening. Wholegrain foods such as wholemeal bread and brown rice are preferable to refined foods, as they provide significantly more vitamins, minerals and fiber.

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