Every week, Peter and I will demonstrate easy-to-follow exercise moves for the novice through to the more experienced trainer, following a natural progression.
In addition to this, we will also provide helpful eating tips to aid in weight loss.
If, like me, you enjoyed a little too much good food and wine during the summer months, you will no doubt want advice on butt and belly-busting moves to fight that fat into submission.
So let’s start with a thigh and bum classic – the squat.
Stand with your feet between hip and shoulder-width apart, bend your knees until the thighs are parallel to the ground or ninety degrees.
At the same time, allow your arms to act as a counter-balance by moving from hip to shoulder height.
Straighten your legs and return to the standing position.
Repeat this exercise eight times if you are a beginner, 12 times for those at the intermediate stage and 15 times for advanced exercisers.
To increase intensity and improve muscular endurance, perform the exercise again, adding resistance.
In this instance, we will demonstrate using a kettlebell – but a dumbbell or medicine ball can also be used.
Hold the kettlebell in both hands by the horns at chest level, with arms bent.
Place your feet between hip and shoulder-width apart, bend the knees until the thighs are parallel to the ground, allowing the kettlebell to drift out from the body as a counter-balance, straighten your legs and return to the standing position.
Repeat this exercise as previously stated.
Now that those thighs and bum have been well worked, let’s turn our attention to nutrition.
The first and most important rule for anyone about to start a healthy eating plan is EAT BREAKFAST!
Even after nearly 20 years in the fitness industry, I’m still amazed by the number of clients who say they ‘skip’ breakfast because they don’t have time.
My response is – make time!
Breakfast truly is the most important meal of the day as we are breaking the fast we have endured through sleep and it provides our brain and body with the energy required to kick start our day.
It boosts our metabolism by 20 per cent and people who eat breakfast are 40 per cent more successful in keeping weight off when on a healthy eating plan than those who don’t.
The challenge is eating the right breakfast, and we can help with suggestions in our column next week.
If you want more information on any of the points in this week’s column, or want help with exercise and nutrition, email email@example.com