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SET YOURSELF A REALISTIC GOAL AND TIME FRAME
Decide what you want to do – whether it’s inch loss from the abdomen, weight reduction or simply an overall feeling of fitness and of being more toned. Pick something measurable and achievable to help you to stay on track and reach your goals.
YOU ARE WHAT YOU EAT
It may sound clichéd but getting your diet right is just as important as your exercise regime. A great technique is to keep a food diary for a week and then look for small changes and improvements that you can make. Try to make one change every week. For example, cut down on rice and carbohydrates and replace them with vegetables, pulses and whole grains. Don’t skip meals.
FIRE YOURSELF UP TO BURN FAT
Increasing your metabolism will help you to burn fat faster. You can do this by pushing your body through its comfort zone and using your muscles to burn off the calories…
High intensity interval training – that is short bursts of high activity followed by short rest periods – is a great way to achieve this result. Your training sessions should focus on full body resistance work so that one area is not becoming too fatigued or over-tired as this incurs the risk of injury. Combine your resistance work with a cardio element.
LEAN LEGS AND GLORIOUS GLUTES
A pert and perfectly formed bottom is particularly important for many women. Variations on the squat, lunge and step up exercises are the key to toned, beach-ready legs and bums. Using the front (quads), backs (hamstrings) and bum (glutes) all in one exercise allows for maximal effect on many lower body parts from just one exercise. Although leg exercises will hit the glutes you can also look to isolate these muscles to work on their own – really toning your behind.
It’s a common misconception that powering out hundreds of crunches will tone the waist and help lose centimetres around the middle. Any form of core exercise will certainly tighten the abdominal area. But, if it’s sitting under layers of fat then the benefits of having this strong, lean core will never be seen. It’s important that you look to incorporate an element of cardio exercise into your training programme to work on reducing weight around the waist and really allow the work you have done on the abs to show through.
CARDIO IS KEY
As well as increasing muscle through resistance and weight-based training to help to sculpt your beach body, more women and men also want to get that lean look that many celebrities manage to achieve. Cardio exercises, such as swimming, running, cycling, skipping or any other exercise that really elevates the heart rate, will go a long way to help remove fat from the body, which in turn makes the muscles more defined and shapely. The most effective type of cardio training for fat burning is high intensity interval training. This means short bursts of intense effort at a more maximal level are followed by periods of rest. It has been shown that the harder and more intensely you work out the more energy your body needs to recover and this consequently means that you are burning more calories. And it proves that with expert advice a little effort can achieve great results.