In the second week of our pre-Christmas fat-destruction programme, Gary Dawkins, of Creative Conditioning, takes aim at calories.
Week 2
Week 2 Tip: To improve fitness, we must have enough energy to exercise to the point where we "overload" the body. This is where we will make the fitness gains. The body must have enough fuel to recover quickly and be ready for the next session. And the body needs to have enough antioxidants, in the form of vitamins and minerals, to keep the immune system strong so it can manage the excess load.
For fat loss, the equation is simple: if calories in are greater than calories out, we put on weight in the form of body fat. If calories in are less than calories out, we lose weight in the form of fat loss.
There are three ways to "unbalance" the energy equation to cause fat loss. They are:
• Maintain caloric output and decrease caloric intake below daily energy requirements.
• Maintain caloric intake and increase caloric output through additional physical activity.
• Combine these two by decreasing daily food intake and increasing daily caloric expenditure.
For most of us the third option is the desired method to achieve lasting fat loss. By no means do we need to take a "fad diet" approach to reducing our caloric intake. In fact this is the worst way to achieve lasting fat loss.
Once we combine a sensible eating plan with our 2011 fitness and fat-loss programme and a generally active lifestyle we can easily achieve a negative energy balance and subsequent fat loss.
The program
E1: (Endurance 1): Walk at a moderate pace on the flat for 15 minutes or bike for 20 minutes on the flat or aqua jog for 20 minutes.
E1A: (Endurance 1 Advanced): Walk for 40 minutes with hills included or bike for 40 minutes with hills included or aqua jog for 30 minutes and swim lengths for 15 minutes.
E2: (Endurance 2): Walk for 40 minutes and power-walk (as fast as you can) every second lamppost or jog 3 minutes and walk 3 minutes for 40 minutes or bike 3 minutes fast and in the highest gear for 5 minutes and cruise for 5 minutes for 40 minutes.
E3 (Endurance 3 Advanced): Complete E2 plus jog a total of 10 minutes or bike up a hill for 10 minutes at the end.
BW1 (Bodyweight 1): Complete bodyweight squat (photo 1) for two sets and 8-15 repetitions each set, complete flat press-ups on floor and on knees (photo 6) for two sets of 6-12 repetitions each set, complete standard dips (photo 7) for two sets of 4-10 repetitions.
BW2 (Bodyweight 2): Complete bodyweight squat (photo 1) for 3 sets of 15-20 repetitions, complete forward stationary lunges (photo 2) for 3 sets of 12-18 repetitions, complete 2 sets of side lunges (photo 3) for 12-20 repetitions, complete 2 sets of incline full press-ups (photo 4) for 10-20 repetitions, complete 2 sets of standard dips (photo 7) for 10-15 repetitions.
IN1 (Interval 1): Choose a staircase that has about 100 steps and complete a power walk up by stepping on every step and then walk back down slowly (complete this 4 times).
IN1A (Interval 1A): Complete IN1 6-8 times and run some (or all) if you can.
S1 (Stretch 1): Spend 15 minutes stretching today: stretch the hamstrings (back of the upper legs), the calf muscles, the chest and the back.
C1 (Core 1): Complete 3 sets of straight-back sit ups (see photo) for 6 to 12 repetitions, complete 2 sets of lying abdominal leg cycles (see explanation) for 2 sets of 10-20 repetitions.
C2 (Core 2): Complete 4 sets of straight-back sit ups with twist (see photo) for 14-30 repetitions. Complete 4 sets of leg cycles advanced (see explanation) for 20-36 repetitions.
New exercises
STRAIGHT-BACK SIT-UPS (BEGINNER): Have your feet under something that will brace them, and your legs bent at 90 degrees. Your back begins straight and upright. Let your upper body recline 20-40 degrees from the vertical, then come back up to the starting position. While completing each repetition make sure you emphasise your abdominal muscles by squeezing them throughout.
STRAIGHT-BACK SIT-UPS (ADVANCED): You can come right down to 45 degrees while keeping your back straight at all times. While down at 45 degrees perform an upper-body twist either way before coming back up to the starting position. This is counted as one repetition.
LYING ABDOMINAL LEG CYCLE: Lie flat on your back and lift both feet off the ground and proceed to cycle them as if you were riding a bike. Keep your lower back flat on the ground at all times. To start with, keep your legs high off the ground when cycling. As you get stronger you can cycle your legs while they are a lot closer to the ground. This is the advanced version.