Summer is upon us and this is normally the time when a lot of people run around trying to get fit as quick as they can in the shortest time period. They normally want six weeks training results in two weeks or under, and will do anything to get the desired results. You can see them in every gym or being trained outside in the parks or open spaces by their personal trainers doing their utmost to shape their bodies quickly. And, while I admire their determination I can’t help but think about how great that focus when put into a long-term fitness plan.
If you happen to fall into the category of wanting a quick fit fix, then this is for you. If you don’t, then these tips are also good to keep in mind,
Firstly, lets set the mind right from the start. To win is to try to succeed, to learn is to try and fail, and to lose is not to try at all. This means the important thing, is always to try because your chances are exactly 0 if you don’t, and at the least you will find out more about yourself if you fail which will help you succeed in the future.
Secondly its calories you put in your body against calories you burn out. I remember kind of scaring British singer Pixie Lott with this when I met her at Mariah Carey’s album launch party at Jalouse nightclub in London a few years ago. A client/friend of mine Hofit Golan took me along and in the VIP area Hofit, asked me if she could have a slice of cake and I said “NO” (I was only jokingly, by the way) but poor, sweet Pixie thought I was serious and said to me “you’re the strictest fitness trainer I’ve ever met”.
Anyway, to tone up fast, make sure your exercising is using up more calories than your putting in. Don’t eat until your full, eat until you feel reasonably satisfied and avoid the full feeling if you want great results.
Try and remember this formula! FITTA! F = Frequency I = Intensity T = Type T = Time=Adherence.
Frequency, how often? Try to aim for three times a week at the least. Intensity, make sure you’re in your training zone! Type, make sure the exercise is the most effective kind of workout for you. Time, make sure you spend the correct amount of time you need for the best results. Adherence, make sure you have the willpower in place to keep you on the road to success.
When you go jogging try to find a hilly terrain as hill running improves your fitness level so much more effectively than jogging on flat surfaces. If your on a treadmill, then start on a 1.5 gradient and then aim to do uphill intervals of between 1 to 5 minutes for 3 to 10 sets with the equal time for recovery depending on your fitness level. If jogging isn’t your ‘type’ then powerwalking or indoor cycling or the cross-trainer will suffice. Speaking of indoor cycling, if you belong to a gym try an indoor cycling or spinning class. They are very effective into getting you fit fast, led by a tough but fair trainer similar to myself and your get results well done.
Step Ups, where you step up onto a bench or step, get the height that will challenge you but not put too much pressure on your knees. Aim to do 1 -3 minutes and 3 – 5 sets of alternate leg step ups. Add hand weights to bring your upper body into play and you have a real great workout.
Try a boxing or kickboxing class. You don’t need to do the sparring/fighting side just the padwork/bagwork and calisthenics. Ask your trainer for alternatives or modifications if you find an exercise too difficult or not suitable for whatever reason there could be. Any good trainer can offer you this, be very wary of someone who doesn’t as that’s not a sign of a good trainer.
For specific leg conditioning exercises or abdominal/core exercises go to my YouTube channel as you will find 1 leg conditioning video and 3 abdominal/core videos which will give you plenty of ideas.
Remember to adapt the exercise to your body: If it’s too hard, do less repetitions or modify it until your fit enough to do the full version.
I’m into building your body up not breaking it down and injuring you! Learn to listen to what your body is telling you as this will help you to not overdo it and set yourself back.
If you’re interested in my personal fitness tips, reach out to me on twitter.
Until next time
Jay Darrell Ingleton