While slow, sustainable weight loss is often the best strategy, sometimes you need to get things done a bit quicker. A big event or occasion is coming up, all eyes are going to be on you and you have to look good for that. Whether you’re about to hit the beach in your bikini or you need to get toned and trim for a wedding, here are a few fast fitness tips from wellness experts.
1. Get a Jump on Weight Loss: Michael George, trainer and owner of Integrated Motivational Fitness in Los Angeles, recommends, ‘Add plyometric box jumps to your workout to improve your cardiovascular stamina and leg strength — you’ll really sculpt your hamstrings, quads and glutes. Find a sturdy box that’s at least one foot high [like a Plyo Box, $139.95; 888-556-7464; performbetter.com]. Starting from a standing position, explosively jump to the middle of the box, then jump back down. Repeat 20 times.’
2. Don’t Skimp on Carbs: According to Cindy Sherwin, RD, personal trainer at the Gym in New York City, ‘Your body needs them to fuel a workout, so reach for fruit or high-fibre crackers an hour beforehand. If you’re exercising for 90 minutes or longer, include some protein so that the carbs break down more slowly, giving you longer-lasting energy. Your best bets: low-fat cheese and crackers, trail mix or half of a peanut butter and jelly sandwich.’
3. Maximize Your Crunches: ‘Don’t relax your abs as you lower your chest away from your knees during a crunch,’ warns Steve Ilg, founder of Wholistic Fitness Personal Training and author of Total Body Transformation. ‘You get only half the ab-toning benefit! To get the firmest abs possible, you need to sustain the contraction on the way down.’
4. Intensify Your Push-Up: LA-based trainer Keli Roberts explains, ‘Squat-thrust push-ups get you in great shape because they work your upper body, core and lower body and improve agility, strength and endurance all at once. From a standing position, bend down, put your hands on the floor shoulder-width apart, and jump your feet back into plank position. If you’re strong, cross your ankles; otherwise, jump your feet wide apart. Do a push-up, then jump your feet together or uncross your ankles. Jump your feet back to your hands and stand up. Do eight reps total, rest for one minute, and repeat.’
5. Paddle It: ‘Go kayaking to get a taut stomach,’ instructs Barbara Bushman, PhD, associate professor of health, physical education and recreation at SouthwestMissouriStateUniversity. ‘It’s ideal because much of your rowing power comes from your core. Mimic the motion and resistance of the water at home by looping an exercise band around the bottom of a table leg or other fixed object. Sit on the floor with legs extended, knees slightly bent; grasp one end of the band in each hand. Rotate your torso to one side as you bring the elbow back slightly, then switch sides. Do three sets of one to three minutes each.’
6. Keep it Short: Stephen Holt, 2003 ACE Personal Trainer of the Year, advises, ‘Unless you’re training for a marathon, skip long, slow, distance running – sprinting builds more muscle. Add a few 10- to 60-second sprints to your run, slowing down just long enough to catch your breath between them.’
7. Super-Sculpt Your Butt: ‘Get great glutes by targeting the muscles and connective tissues buried deep in your body,’ says Steve llg. ‘To hit them, do high-intensity squats, such as jump squats. Then, blast off butt flab with cross-country skiing, bleacher running and stair climbing.’
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