26 Ultra-FIT

Whether it is the fashion for low-rise jeans, or our ever-increasing obesity levelsin the western world, the dreaded trouser-overhang or ‘spare-tyre’ is becoming moreand more apparent, and has even landed itselfit’s very own 21st century name of ‘muffin top’and even a huge percentage of young teenagegirls can be seen sporting the look!

Abdominal or mid-section fat canactually be dangerous. A waistmeasurement of 35.5 inches or more putsyou at high risk of the risks associatedwith obesity – diabetes, heart disease andeven certain cancers. This type of fat isknown as ‘Android’ fat, and gives yourbody an apple shape.

So rather than tuck yours into somehigh waisted trousers, or squeeze it intosome ‘Bridget Jones’ style control pants,why not make a permanent change andget rid of it for good.

Many people believe that endlessabdominal crunches will give them a sixpack or flat stomach, and try to ‘spotreduce’ the area. Unfortunately, this maygive you more strength, but in order to seeyour muscle tone, you have to lose the fatlying over the top! Cardiovascular oraerobic exercise will play a big part in fatburning, and should be combined withresistance exercise to get great results.

Putting it into practiceIn order to lose weight, you need to traineffectively. So, you need to adopt anexercise regime including CV andresistance work, along with a healthy,sugar free diet.

Ideally train with weights twice a week,and perform your CV exercise three timesper week. If time is tight, you can do CVand resistance on the same day, but never

weight train the same muscle group ontwo consecutive days. As we are trainingfor fat loss, I am recommending somecompound resistance exercises as theywill use more energy and train severalmuscle groups at once. I am alsorecommending some Pilates exercises asthey are great for toning the mid section.

Make your CV training work for youYour CV exercise could be fast walking,cycling, swimming or the ellipticalmachine, but for fast results, I would favourthe treadmill. Running is a great way toburn calories and it is probably the easiestway to do some interval training. I amrecommending interval training as we areafter a big calorie burn to blast that muffintop! If however you cannot run or want achange, the stationery bike is a goodalternative for intervals.

WOMEN’S FITNESS

Wish you were more ‘baguette’ and less ‘muffin-top’?Caroline Sandry shows you how to munch awayyour muffin top and re-claim your waist…..

Training tipTry to keep your spine and pelvis in aneutral position throughout. This meansyour back is neither arched nor flat asshown in picture above.

Do you hate your

WAIST?

Ultra-FIT 27

Cardiovascular exerciseCV exercise involves using your largemuscle groups to move your body anduses oxygen for energy (aerobic exercise).CV exercise is a great way to burncalories, and reduce fat levels. Thinkrunning, cycling, swimming and rowing.

Resistance exerciseResistance exercise is commonly knownas weight-lifting, and involves exerting aforce to move a weight (or your bodyweight). Many women are unaware thatthis style of exercise is great for not onlytoning, but also fat loss. This is becausemuscle tissue has a higher metabolic ratethan other body tissue.

Metabolic RateYour metabolic rate is the rate at whichyou burn calories. This is key in long termweight loss, and one of the reasons whycrash-diets do not work, as extremecalorie reduction can cause your body tolower your RMR (resting metabolic rate) inorder to conserve energy.

WOMEN’S FITNESS

SIX OFTHE BEST…

The Walking lungeStand up tall, feet hip width,keeping navel drawn inTake a large step forward and bendknees until front thigh is parallel tothe floor and hold for 1 secondRaise your body up, lifting your backleg forwards to repeat the lungewith this legContinue lunging forwardalternating legs.

Training tips – Keep abdominalsengaged, and ensure front kneestays in line with second toe of thefront foot. Dumbbells can be handheld for added resistance. Build upto 3 sets of 10 -15 reps

The press upPlace hands under shoulders, and legs out straight with weight on your toes. If this istoo challenging, bend knees as shown in picture Keep back straight, and inhale to lower chest towards the floor bending your elbowsExhale to press back up to start position

Training tips – keep abdominals tight throughout, and try to keep back straight andbottom tight. Hands wider apart work chest more, and hands narrower works tricepsmore. Aim for 2 sets of 10 - 15

The SquatStand with feet hip to shoulder width apartInhale to bend knees bringing hipstowards the floorExhale and push body back up to standingBody bar can held on shoulders for addedresistance

Training tips – keep knees in line withsecond toes, be careful knees do not roll in.Keep abdominals drawn in throughout, andbe careful not to arch your back. To progress,hold dumbbells at shoulder height, palmsforward, and as you push up from your squatpress the dumbbells up into a shoulder press.Build up to 3 sets of 10 – 15 reps

28 Ultra-FIT

WOMEN’S FITNESS

Pilates toe tapsLie on your back and lift one leg at a time until your knee is aboveyour hip and bent to 90 degreesPlace fingertips behind your ears, and flex head and shoulders forwardsExhale to lower one foot towards the floor, inhale to return.Keep head and shoulders lifted

Training tips – as you progress, straighten leg out as you lower it. Only lower the leg as far as you can keep neutral spine and stomach flat.Repeat x 16-20. These can be performed 5 times per week

The plankPlace your hands under your shoulders, and keeping yourback straight, extend your legs out behind you, supportingyour body weight on your hands and toes, and hold forseveral seconds.Keep abdominals engaged as you lift your right arm out tothe right side, turning your hips to the right until you arein a side plank.Rotate hips and arm back to the centre into plank positionand repeat on the left side.

Training tips – this is quite advanced, so stick with thefirst position until you are strong enough to turn andbalance. Keep head in line with the spine, and maintainneutral spine. Do not allow your bottom to poke up in theair! Hold in plank for 5 seconds and move to side plank for5 seconds. Build up to hold plank for 10 seconds.

Interval training uses short bursts of intense CV work with shortrecoveries in between – for example, jogging for 2 minutes then fastrunning for 45 seconds and repeating for 20 minutes. This is fantasticas it gives you a greater calorie burn during and after exercise. ‘EPOC’is post exercise calorie consumption, and intense exercise has beenshown to raise the metabolism for up to 12 hours after training. Aim tomake one of your CV sessions an interval session per week.

Your general CV sessions should last 35 – 45 minutes and youshould aim to work out three times per week. Your intensity needsto be maintained to see results, (no reading ‘Ultra Fit’ while youcycle!) If time is restricted, you can split your session into twosessions of 20 minutes a day instead of one session of 40 minutes.This has also been shown to increase overall ‘EPOC’.

In summary, a highly effective regime for mid-section fat lossneeds to include good quality resistance training, performed twice aweek, combined with three CV sessions, one of which should includesome interval training. Don’t forget to warm up and cool down beforeeach session, and always stretch your body out after training. UF

Coming next issue…… ‘how to give your bottom a cheeky lift!’we show you great ways to lift and shape your butt!

The Pilates Criss CrossLie on your back and bring shoulders and legs up as beforePlace fingers behind ears and keep elbows wideExhale and peel left shoulder across towards right hip as you extendthe right leg out – (as low as you can keep stomach flat and spine inneutral)Inhale back to centre and exhale in opposite direction.Repeat 10 slow repetitions followed by 10 fast, but controlledrepetitions.

Training tips – Try to keep stomach flat throughout, and move in acontrolled manner – don’t let hips rock as you move. Imagine you arefolding your shoulder towards the opposite hip. Perform 8- 10 timesslow and controlled then 8 – 10 times slightly faster. Blow air throughlips for each exhale.