Locals in Melbourne could be forgiven for forgetting that we’re a few weeks into the Spring time now, with only a few nice sunny days mixed in amongst some pretty ordinary weather with no shortage of cold wet days. Nonetheless we’re edging closer to Summer and this is the time to be knuckling down and getting ready to break out the bikini or boardshorts ready to hit the beach or the pool.
As for how to go about it, well there is more than one way to skin a cat, but in this case one element is absolutely essential and of crucial importance. Of course I am talking about good nutrition and specifically a reduced calorie diet. The actual amount of calories required will vary from one individual to another but in all cases we must have a deficit of calories below the maintenance level for our height, weight and level of physical activity. There are a number of formulas by which to determine this maintenance level and I will talk about this in more detail at another time.
I’ve said many times in my articles, in any goal in life you have to set the game up to win and work to your strengths. It may also necessary to have the strength of character to undertake some forms of exercise that you find less enjoyable than others in order to achieve your goal, but your chances of success are greatly improved with a strategy that is based upon forms of exercise you will enjoy performing on a regular basis.
So on to my plan in progress to be in my best shape ever for the start of summer. To begin with I have cut my daily intake of calories to under 2000 calories, with slightly more on alternaiting days. In the gym I am continuing with a strength building 5 day split weights routine, which will change to a 3 day split push / pull routine in November. Working opposing muscle groups in superset or circuit format has the advantage of maintaining a high intensity, effectively turning resistance training into a cardiovascular workout. I’ll write up the details of this program in another entry.
In addition to this I have added in some circuit and interval training. The circuits largely resemble those in my Body Weight Resistance videos, although I also incorporate some medicine ball, fit ball, bosu and resistance band exercises for variety and increased level of difficulty. Again the strategy with these exercises is to work opposing muscle groups and also alternating between legs and upper body. In between exercises there’s also some running, either just to my back fence and back, or up and down the hill on my street. Again, different levels of intensity on different days.
I’m using some similar approaches with my clients depending on their individual goals and requirements, and expect to be able to post some great success stories by summer. Stay tuned for that!