Top-to-toe tips for getting in shape

Nov 28 2009 The Journal

Fitness expert David Fairlamb gives a guide to getting fit for the festive season.

LEADING up to and beyond Christmas, I will be guiding you through exercises from top to toe.

I will be showing you two exercises which work a specific particular area. The exercises can be viewed by video via The Journal website.

I will also give you tips on how to keep the calories under control leading up to Christmas, while still being able to enjoy yourself during the festive period.

After Christmas, I will change things and keep you motivated for any weight loss New Year’s resolutions!

I will also write training options of at least three sessions a week. Variation is the key:

1 - Interval session

2 - Constant exercise

3 - Workout in the home including body sculpting.

Here are this week’s training options. Remember they are a guideline and can be adapted to go within your own training programme or you can simply pick certain sessions or exercises to do.

Every individual is different, with their own goals and ideas of what they want to achieve.

Always make sure you warm up before each workout and cool down and stretch afterwards.

A longer workout – 45 minutes max

Do up to 45 minutes’ sensible exercise where you are working hard to the point where you are slightly out of breath when you talk. If you feel good, work harder for the final 10 minutes.

Exercises could include, walking, running, cycling outside or any cardiovascular machine in the gym.

Interval workout – 20 to 30 minutes

Within your workout add six to 12 hard intervals of 30 seconds. An interval means you work hard in a short burst.

Your speed and recovery depends on your level of fitness. If you are used to training, you may take 30 seconds off between.

If you’re not, you could take up to two minutes. As your fitness improves, you will be able to work quicker with less rest. But be patient for now!

Workout in the home: body sculpting – 30 minutes

Here we are concentrating on the legs and stomach. Squats, lunges and bum exercises are all on The Journal videos from previous weeks. Look to do up to 30 seconds per exercise, three to five times. The order is up to you with the rest periods sensible.

Try not to rush; good technique is the most important. This is the same with the stomach. Look at the previous exercises and today’s new ones. Keep the pace slow and stick with reps of 10-15 but do them well.

As you develop the home workouts I would like you to add aerobic exercises. Skipping ropes, a small trampoline and resistance bands would be a good options as Christmas presents.

For an all-in-one exercise programme, attend my Beach Bootcamp workouts on a Saturday morning and Wednesday.

Find out more about David Fairlamb Fitness Consultants at www.davidfairlambfitness.co.uk or call 0771 364-0899.

Nutrition tips for Christmas

AT buffets or Christmas nights out, rather than reaching for junk food go for the protein option such as lean meat, chicken, fish or eggs.

This will keep you feeling fuller for longer and should stop you craving in the manner you would with fat and sugar-rich foods. Also try to use this option at home rather than reaching for biscuits or chocolate.

Turkey is a very good source of protein, naturally low in fat.

In fact, it contains about half the amount found in red meat.

It also has nutrients that help keep cholesterol down, protect you against heart disease, boost the immune system and assist in many of the body's healing processes.