5 fitness tips that your love handles will hate!

bicep curls

Love Handles? More like Hate Handles!

It  can be frustrating when they won't shift, especially when you are exercising regularly, eating well and staying hydrated.

YMCA Club's personal trainer Rich Allsop gives us his top 5 tips to try when you need to ramp up your fitness.

1. Attend a Cycle Class

There is now a fantastic new set of bikes in the Cycle Studio so there is no excuse to get in there and do a class. Cycling is great exercise to keep you fit and burn calories, each class you should aim to increase: 

  • Bike resistance
  • Sprinting duration
  • Pedaling power
  • Cardiovascular endurance
  • Lower body strength

The class is upbeat and high tempo workout in a safe, structured and supportive environment.

Rich teaches a 45-mins all-levels class on Wednesdays at 12:30pm so come along and give it a go! Check out the timetable

2. Kettlebell Swings

There's nothing like the virtuous feeling of a mastering a kettlebell swing with a heavier weight than you are used to. Stay focused and remember that swings are all about explosive power using your glutes and hips. My top tip is to slowly and safely increase the weight you are lifting to make sure you are getting the most out of the exercise. Come along to a workshop to learn the basics or ask me for some pointers. I teach a Kettlebell class at 1pm for 30mins every other Tuesday, have a look at the timetable for other classes.  

3. Compound Exercises

To maximise your calorie-burning potential during your resistance workout, I suggest performing compound movements first and saving the isolation work for the end. Compound exercise are movements that that employ more than one joint and/or muscle group. Examples include:

  • Deadlifts
  • Squats/Lunges
  • Bench & Shoulder Presses
  • Pull/Chins ups
  • Rows

To burn more calories in less time you can even try combining a compound and isolation exercise together. Examples include:

  • Squats with a shoulder press
  • Lunges with a bicep curl
  • Press ups with a row

If you would like to try these moves and I can show you how to perform them and how best to structure your workouts, just send me an email or find me in the Club.

4. Explosive Movements

To really ramp up your calorie-burning potential, try moving with explosive speed and power. 

My favourites are:

  • Squat thrusts
  • Jumping lunges
  • Burpees
  • Tuck jumps

This exercise will train the whole body in both strength and endurance. Remember these moves will have you using a long of energy so keeps the reps or time low and the rest high. My top tip is to do 2-3 sets as a finishing exercise at the end of your regular workout routine.

5. Cardio - Interval Training

We are all used to doing Cardio for extended periods of time at a steady pace, but I suggest that you mix things up with an interval training session. Interval training requires you to work at or near your maximum effort for short bursts with rest in between and is a fantastic way to burn lots of calories in as little as 10-15mins.

Not sure where to start? Try the 30:30 option on the rowing machine. It’s a pre-set option that allows you to go as hard as you can for 30secs followed by a 30secs recovery period. Aim for 5 rounds as a start point and then aim to try and better your distance each time you do it. My top tip is to do it once a week at the end of your usual workout routine.

Please note: Although the benefits of exercise have been well documented, we do recommend that when trying any new training plan, always consult your doctor. If you have any questions, injuries or existing medical condition speak to the Gym team or a PT for advice.

For more info on how to get the most out of your workout routine or for some helpful healthy hints email Rich here.

To see the kind of results Rich can help you achieve visit his website.

If you find it hard to be healthy when you are too busy with work, take a look at www.flo-ldn.com and learn how you can work out, refuel, relax and reenergise in no time.

 

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ymca | 4 February 2016