57-58 Health_Jan final

director.co.uk

57-58 Health_Jan final

BATTLE OF THE BULGE: STEPS TO A LEANER, FITTER YOU

ILLUSTRATIONS: ADRIAN CARTWRIGHT/PLANET DESIGN

DAY ONE

FLAT CHEST PRESS

Sets: 2-3 Reps: 6-8

Rest: 60/45/30 seconds

Lie with your back on the bench so that

your upper chest is under the levers of

the machine or barbell and grasp the

handles with a wide overhand grip.

Press bar until your arms are fully

extended, then lower weight slowly.

45-DEGREE INCLINE

CHEST PRESS

Sets: 2-3 Reps: 6-8

Rest: 60/45/30 seconds

Setting the bench at this angle will

target your upper chest to straighten

posture. Press levers or barbell away

from your chest, not above head, and

don’t take too wide a grip as it will

limit range of movement.

WIDE-GRIP PUSH-UPS

Sets: 2 Reps: 8-10

Rest: 60/45/30 seconds

Take the normal push-up position but

place hands just outside shoulder width.

Concentrate on tensing your trunk and

keeping a straight flat back. Lower

yourself until chest almost touches the

floor before pushing back up.

SEATED MACHINE ROW

Sets: 2-3 Reps: 6-8

Rest: 60/45/30 seconds

Position your chest against pad and take

hold of narrower, parallel handles.

Pull back until your elbows are behind

you and your shoulder blades are

together. Return to start position,

allowing shoulders to roll forward

slightly at full extension.

LAT PULLDOWN TO FRONT

Sets: 2-3 Reps: 6-8

Rest: 60/45/30 seconds

Sit with thighs snugly under supports

so you can’t lift up off the seat. Grab

bar with a wide grip and pull down to

your upper chest. Return under

control to the top until arms and

shoulders are fully extended.

REVERSE FLY

Sets: 2 Reps: 8-10

Rest: 60/45/30 seconds

Take a pair of dumbbells and sit on the end of

a bench, leaning forward to let arms hang

down by your calves with elbows slightly bent.

Slowly raise weights laterally until elbows are

level with shoulders, then return.

DAY TWO

BODY WEIGHT SQUAT

Sets: 2-3 Reps: 6-8

Rest: 60/45/30 seconds

Stand straight with feet slightly wider than

shoulder width, toes facing slightly out for

balance. Bend knees until thighs are parallel

with the floor, and then straighten legs to

stand up again. Keep back straight throughout.

STATIC LUNGE

Sets: 2-3 Reps: 6-8

Rest: 60/45/30 seconds

Stand with feet split forward and

backward, about 20in apart. Bend at

the knees to descend on to front leg,

your back knee as close to the ground

as possible. Extend legs to return to

the top. Do six to eight on each leg.

SEATED CALF RAISE

Sets: 2 Reps: 8-10

Rest: 60/45/30 seconds

Sit down and place toes on footrest with

heels hanging off, squeezing lower

thighs under the pad. Lift slightly by

pushing heels up and release support

lever. Lower heels by bending ankles

then raise as high as possible.

MACHINE HAMSTRING CURL

Sets: 2-3 Reps: 6-8

Rest: 60/45/30 seconds

Lay on your stomach, hooking ankles

under the pad of hamstring curl

machine. Curl feet upwards towards

your bottom, and then lower the

weight back. Stop just before your

knees are fully straight and repeat.

SINGLE LEG SQUAT

Sets: 2-3 Reps: 6-8

Rest: 60/45/30 seconds

Stand on a bench or box with right

foot, holding yourself straight so

your left is suspended off the edge.

Keeping torso upright, bend right

knee until left heel touches the

floor, then push yourself up. Six to

eight on each leg.

STANDING CALF RAISE

Sets: 2 Reps: 8-10

Rest: 60/45/30 seconds

Find a small step. Stand on the

ball of your foot with heel

hanging off the back of the step,

then raise up on your toes as

high as you can in a slow and

controlled manner. Pause for a

second at the top and repeat.

January 2010 Director.co.uk 57


DAY THREE

SEATED BICEP CURL

Sets: 2-3 Reps: 6-8

Rest: 60/45/30 seconds

Sit upright with feet flat on the floor

with a dumbbell in each hand hanging

at your sides, both palms facing

inward towards bench. Simultaneously

curl dumbbells up, twisting wrists to

end with palms facing your chest.

DAY FOUR

SWISS BALL CRUNCH

Sets: 3 Reps: 6-8

Rest: 60/45/30 seconds

Lie on your back with legs at 90

degrees to the floor and feet on a

Swiss ball. Support back of your

head with hands and lift up into a

crunch. Don’t lift your head with

your hands.

SEATED DUMBBELL

SHOULDER PRESS

Sets: 2-3 Reps: 6-8

Rest: 60/45/30 seconds

Sit upright with a straight back

and hold a pair of dumbbells to

each side of your shoulders with

elbows below wrists. Press weights

up until arms are extended

overhead.

DIPS

Sets: 2-3 Reps: 6-8

Rest: 60/45/30 seconds

Take hold of parallel bars and raise yourself

up with fully extended arms to support

entire weight of your body. Bend elbows to

lower yourself down until you feel a mild

stretch across shoulders, then use arms to

push up into start position.

SEATED DUMBBELL

LATERAL RAISE

Sets: 2-3 Reps: 6-8

Rest: 60/45/30 seconds

Sit upright with dumbbells hanging by

your sides, palms facing in with elbows

slightly bent. Lift arms up and out to

your sides (not back) until level with your

shoulders, then lower slowly.

TWISTING SIT-UP

Sets: 3 Reps: 6-8

Rest: 60/45/30 seconds

Lie with knees bent at 90 degrees

and feet flat on floor. Interlock

hands behind head and twist as

you lift torso up, bringing right

elbow towards left knee.

Alternate sides.

LEG RAISE

Sets: 3 Reps: 6-8

Rest: 60/45/30 seconds

Lie flat on the floor with legs

together and your hands placed

face down underneath your

bottom. Keeping lower back on

the floor, raise legs until they

are perpendicular to the floor

then lower. Do not let your feet

touch down.

FLOOR BACK EXTENSION

Sets: 3 Reps: 6-8

Rest: 60/45/30 seconds

Lie face down on a mat and place

hands on the floor in front of you.

Contract your stomach, then

squeeze lower back to lift chest a

few inches off the floor.

POWER EATING

Sports nutritionist Jane Griffin tells you how a low-fat, six-meal diet will help you achieve your goals

MEAL ONE 7.15AM

Two Weetabix with

semi-skimmed milk

and honey

This meal replenishes

low blood sugar levels

and reduced stores of

carbohydrates in the

liver. These have been

used to provide fuel to

the brain and other

organs while you’ve

been asleep. The

honey provides a

quick source of the

energy you’ll need to

exercise but contains

fewer calories than

sugar.

MEAL TWO 9AM

Wholemeal bagel

with smoked

salmon

The bagels will

continue to replace

the carbs that were

lost during training

and are quickly

digestible. The salmon

provides the lean

protein you need to

repair the muscles

after your workout. If

it’s too dry for you

then add the good fats

of an avocado.

MEAL THREE

11.30AM

An apple

Apples contain a range

of antioxidants. These

will help if you’re

following a hard

training programme

as they speed up your

recovery between

sessions and will help

stop you getting ill

from a sudden

increase in activity.

MEAL FOUR 2.30PM

Wholegrain rice

with tuna,

sweetcorn and

peppers

Refuelling with carbs

and protein after hard

training is vital. The

rice and sweetcorn

provide good, low-GI

carbs (see facing

page), while the tuna

delivers low-fat

protein.

MEAL FIVE 7PM

Chicken with

broccoli

Chicken is a reliable

source of lean protein

to aid muscle growth

and the broccoli is

packed with vitamins

and nutrients to

benefit your stressed

immune system.

MEAL SIX 10PM

Two tablespoons

of peanut butter

Peanut butter contains

good fat, protein, fibre

and the amino acid,

tryptophan—used to

make the moodregulating

serotonin

that will get you the

sleep you need.

Peanuts have one

of the lowest GIs of

all nuts.

58

Director.co.uk January 2010

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