EXPERTS IN FOCUS - TEAM FITBUG - David McConachie, Certified Personal Trainer

Posted 12 July 2007

FITBUG FITNESS AND EXERCISE EXPERT

If you really want to shape up a combination of both cardio and resistance exercise is best - here we give you some simple exercises for both.

Gaining that muscular or 'toned' look is best achieved using both cardio and weights (or resistance training using your own bodyweight, if you don't have access to weights)as part of your exercise plan.

Gaining new muscle tissue will increase your metabolism, forcing your body to burn more calories to maintain the muscle. Cardio will complement this by helping to burn the layer of fat covering the muscle, resulting in a more defined look. Women take note - don't worry about 'bulking up'; you will not get big unless you do multiple sets with super heavy weights and a specific diet to support this. Just doing cardio will not necessarily tone the muscles - for many people this will just make them a smaller version of themselves.

Cardio

Some types are better than others when trying to lose body fat, but since fat loss depends on your energy balance (energy intake vs energy output), all modes are effective using the appropriate intensity.

Try adding some interval training into your cardio, such as walking or jogging at a moderate pace for a short period of time, then power walking or running (or sprinting!) for a short period, and alternating between these different intensities. This method helps you burn more calories (vital for fat loss) and revs up your metabolism, enabling your body to burn more fat after finishing your workout. As you don’t need to exercise for long periods using this method, interval training can also save you time, and can be used for all types of cardio.

Resistance Training

Press ups for the chest, shoulders and triceps

Press ups are well known as one of the most effective exercises you can do outside of a gym.

• Place hands a little wider than shoulder width apart, in line with your chest
• Feet or knees (easier) on the ground
• Lower upper body to a few inches from the ground, then push back up

You can modify the intensity by doing more reps, changing hand spacing, or adding weight.

Add some squats and lunges

If there’s one resistance training exercise that will improve your lower body, squats are it! Squats will help to tone your thighs and hips, improve your lower body strength and are a great calorie burner.

• Stand with feet shoulder width apart
• Squat down bending at the knee and hip until the thighs are parallel with the floor
• Keep the back straight, head up, and the movement slow and controlled

Lunges also help tone the hips and thighs

• Stand in a split stance (one leg back and one leg forward)
• Lower the body straight down by bending the front and back legs, keeping the feet in the same position, until the knee of the back leg almost touches the ground
• Push the body back up placing most of the effort on the front leg

Dips to firm the triceps

• Sit on the edge of the chair/bench and hold onto the edge
• Walk your feet out (either straight or bent)
• Lower your body down until your upper arm is parallel to the ground, then push back up

Increase the difficulty by placing your feet onto another bench/chair.

Back extensions for a strong back

Don't neglect your back - try these back extensions to avoid developing strength imbalances and to improve your posture, which is essential for looking and feeling in shape.

• Lie face down on the floor with your hands behind your head
• Lift chest and shoulders off the ground several inches, contracting the lower back muscles
• Pause at the top of the movement then lower back to the ground

Crunches to work the abs

These will supplement your cardio exercise to bring greater definition to your stomach. Remember that abs are largely made in the kitchen - doing crunches all day won't give you a flat stomach unless your nutrition supports your exercise plan.

• Lie on your back with legs bent, feet flat on floor
• Lift the head and shoulders off the ground several inches using the abdominal muscles
• Pause for a second, then lower back to the ground

Keep these exercises up and you'll be holiday ready in no time.