Can you believe it, it’s nearly November already!
Here in New Zealand it’s about 2.5 months away from the peak of summer and if you are anything like most people you are already thinking about your summer holiday and what swim suit you will be wearing on the beach, while you are soaking up the summer sun getting some much needed rest and relaxation
So what will you be wearing on the beach?
The bikini or the swim suit that covers you from head to toe because you’re too ashamed to show off your body
Baring all on holiday is a terrifying prospect for most of us, if you are the slightest bit self -conscious about your arms, thighs, hips or stomach then you will most probably spend at least part of your holiday worrying about passing glances from others while on the beach.
Fear not, there is plenty you can do over the next 2 months if you’re willing to put the time and effort in. Paul Miller, Personal Trainer Havelock North shares his expertises.
Step 1 – Take your diary out and commit to 20 minutes of training for at least 6 days of the week.
You need to make this a priority appointment and schedule it in. During the 20 minutes you will be doing either Program A – Metabolic Resistance Training or Program B – Cardio Conditioning (more on these programs later.) If you have a mobile or tablet with a reminder on it then program it in. Write out the words ‘Have you done your 20 minute training session today?’ on a post it note and stick it on the fridge. Do whatever you have to do to make sure you don’t accidently forget that you need to do your training. The key here is to make a commitment and stick to it.
Everyone has at least 20 minutes a day to spare, so you have absolutely no excuses!
Step 2 – I want you to go to the kitchen cupboard and then the fridge and remove all processed and packaged foods.
These foods will play havoc on your gut, load your liver with toxins and leave you feeling fat, tired and sick. It is essential you read your food labels and if there are any ingredients that you cannot easily pronounce or spell then they have to go. From now to summer you should be only consuming ‘real’ food such as meat and vegetables.
Step 3 –The Program.
Now you might be thinking ‘What difference am I really going to make with just 20 minutes of training?’ Well let me tell you, if you follow this program and stick to the nutrition then you could expect to lose between 6 and 12 kgs of fat over the next 12 weeks. There is one thing you need to know before we get to the program and that is the program is not easy, if you want the results you’re going to have to put the effort in. The harder you push yourself in the program the more results you will get – It’s as simple as that!
(But before you go diving into this workout program I just want you to STOP and THINK. If you have any conditions that you think will put your health in jeopardy by performing exercises then you should seek advice from a trained medical practitioner or doctor before starting. There is absolutely nothing unnatural about this program and it will improve your fitness and health but I cannot take responsibility for any harm or injury you may cause to your-self. Please take care!)
Program A – Metabolic Resistance Training
Warm up with 3 minutes of skipping or jogging
Perform the following circuit for 30 seconds of each exercise with 30 seconds rest:
- Kettlebell Swings
- Push Ups
- Alternating Lunges
- TRX Suspension Rows
- Slow Mountain Climbers
Repeat this circuit for 3 rounds total, resting 1 minute between rounds
(Note this program will only be effective for 1 month. After this time your body will become accustomed to the stimulus and you will need a new program. If you want the next program then email me at fitnesscamp@hotmail.com)
Program B – Cardio Conditioning
Select from any of the activities below and perform 1 minute of ‘burst’ or maximum intensity followed by 2 minutes of active recovery
1 minute ‘burst’ perform at 90-95% of you maximum effort
2 minutes ‘active recovery’ at 50-60% of your maximum effort
Cycling
Rowing
Running
Stair Climbing
Simply alternate these 2 days for the next 4 weeks.
You may be thinking that this sounds too easy to yield such great results but you would be wrong. In fact the simple nature of this program is one of the reasons it’s so effective
So dedicate 20 minutes, 6 days a week for the next 4 weeks and see what you can achieve, I promise you will be in far better shape for summer than you are now. Of course you could do nothing and spend summer covered from head to toe because you’re worried about showing your stomach
The choice is yours!
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