base has included numerous
high-profile celebrities, such
Sibylla Budd, Peter Alexander,
Stephen Curry and American Idol's
Simon Cowell. Here, Donna gives
the time-poor exercisers among us
tips on training for specific results.
muscle strength will tone and shape your
body. To develop functional strength, core
stability and killer muscle tone, I highly
recommend simple body weight exercises.
That's right, good old-fashioned push-ups,
tricep dips, lunges, squats, step-ups and ab
crunches will help you to sculpt and tone
need for cumbersome equipment or attending
the Lycra-clad fashion parade at the gym.
covers both cardiovascular and strength
training in a single session. Combined with a
`clean', balanced diet, this fast-pace workout
will burn the maximum amount of kilojoules
in the minimum amount of time. The ideal
circuit will alternate a strength movement
(push-ups, sit-up, squats) with a cardiovascular
exercise (jogging, skipping, walking), usually
in a timed set. For example, you can set
a timer for one-minute intervals and move
continuously from one exercise to the next
without stopping. If you can do this for
30 minutes, three times a week, you'll be well
on your way to a leaner, fitter you.
this one, but contrary to popular belief the
answer is actually strength training.
with the remaining 25 per cent dependent on
activity/exercise. The speed and efficiency
of your BMR is dictated primarily by how
much lean muscle tissue you have. The
more muscle, the higher your metabolic rate
(there are about 140 kilojoules per kilogram
of muscle). If you lose muscle through
severe dieting, your metabolic rate will also
plummet, making fat loss extremely difficult.
We also lose about three per cent of our
lean muscle per decade (after the age of 25)
if we don't exercise.
the fact is that the more muscle density you
have the more you can eat without storing
excess fat. And, yes, it absolutely is possible
to improve muscle density without increasing
muscle size.
hail or shine and skipping burns as many kilojoules
as sprinting!
2Don't forget the incidentals If you are unable to get
to the gym, just move! It all adds up.
3 Walk and talk Instead of catching up with friends
for coffee, arrange to go for a walk and talk.
4 Get mobile You can now download your workouts
to your iPod or get a DVD to put on in your living room.
Visit www.fitnesstogo.com
5 Time management Make an appointment with
yourself to exercise. Don't wait until you have spare time
we all know that spare time never comes!