Lose the lockdown weight

Let’s face it, over the lockdown period we have all gotten a little less fit, and maybe a little rounder around the sides…

Despite the best efforts of Joe Wicks, as lockdown went on, people’s motivation started to drain, and without gyms and swimming pools open, and JustEat and

FoodHub offering no-contact delivery direct to your door, a lot of people are now finding themselves in worse shape than three months ago.

However, now some gyms are open again with outdoor space, we thought we’d take a look at some workouts and exercises to get your heart pumping and to get fit ready for the summer… A lot of people are now finding themselves in worse shape than three months ago

CARDIO Jogging and cycling have been great for people to build their cardio over the past few months. To get the most from a cardio session, there are a few things you can do… Interval Training – Interval Training

HIIT – HIIT means High-Intensity Interval Training. Which in simple terms means switching between high-intensity work and lowintensity work, for example… 5-minute warm-up – 2-minute

1-minute sprint – 2-minute jog – 1-minute sprint – 2-minute jog – twenty minutes.

Steady State – Steady State cardio is the best form if you have a high percentage of body fat to lose. The aim is to get your heart rate up enough and to get sweating and to stay there for 30-45 minutes. 10-minute warm-up on a rower, a stationary bike or a jogging machine, followed by 30-minutes at a steady pace that keeps your heartbeat up.

is the bridge between HIIT and Steady State. Mixing high-intensity bursts with longer steadier states of training, for example…

1-minute sprint, for a total of sprint – 5-minute steady pace – 2-minute sprint and so on…

RESISTANCE TRAINING If you think resistance training is all about lifting heavy weights while grunting like a meathead, then think again. Resistance training combined with cardio is the best way to lose weight and tone up at the same time. Compound Movements – Compound exercises, otherwise known as full-body exercises, are the fastest way to burn fat and get toned.

Squats – Squats are one of the best exercises for weight-loss. Start with a heavy weight on a barbell balanced on your shoulders. Bend your knees, while keeping your back straight, go as low as you can, and then push up.

Deadlifts – Start with a barbell on the floor and your legs at shoulderwidth. With your knees slightly bent, and your back straight, grip the bar an equal distance apart and raise to standing position keeping your core tight.

Incline Bench Press – With a weight bench set at an incline of 45 degrees, using a pair of dumbells

or a barbell, lay back on the bench (you may need a partner with a barbell) and slowly raise them above your chest, keeping the motion fluid and steady.

Pull-Ups – Using either a pull-up machine, which makes pull-ups easier using weights inside, or a standard pull up bar, grip it with either an overhand or underhand grip and pull yourself up towards the bar to your chin.

Isolation Movements – Isolation movements, otherwise known as Isolation exercises, are those which involve just one muscle group.

Cable Push-Down – Cable PushDowns are perfect for working the triceps. Using a pull-down machine, add a rope bar, grip at both ends, and while keeping your core tense, pull down bending at the elbows. Triceps are more important than biceps if you’re looking for toned arms.

Standing Lateral Raise – If you’re looking to improve your shoulders, Standing Lateral Raises are the best exercise for you. With a dumbbell in each hand (don’t go too heavy) raise each dumbbell to the height of shoulders outwards. Keep your elbows locked to keep your form good and avoid injury.

Dumbell Fly – The perfect accompaniment to the Incline Bench Press, the Dumbell Fly will work other parts of the pectorals and shoulders. Lay back on a flat bench with a dumbbell in each hand. Keeping your arms straight, with a slight bend at the elbows, bring your arms together in a wide arc above your chest.

Standing Barbell Curl – Simply the best exercise for your biceps. Go with a heavy weight if you’re looking to build strength, or a lower weight if you’re looking to tone up. Standing with your legs shoulderwidth apart and your grip the same on the bar, slowly raise the barbell to your chin, and then slowly lower it again to the starting position.

A mixture of cardio and resistance training will work best if you are looking to lose weight and tone up. Remember, for any weight/ resistance training, it isn’t how much you can lift, but how good your form is. Don’t be intimidated by the weights, mixing low weight with high reps, and high weight with low reps will offer you the best overall outcome.