Fight fat fast with our top workout tips from celebrity personal trainer, Myke Gray
Myke Gray, celebrity keep-fit guru and personal trainer at the May Fair Hotel, gives us his 10 top tips for keeping fit
Prioritise!
Start your workout with whatever your priority is. For example, if your goal is to build muscle, then do your weight training first. If you spend 30 mins on a treadmill before weight training this will tire you out and reduce your strength gains. http://www.marieclaire.co.uk/celebrity/best/9990/1/0/celebrity-diet-tips.html
Leg It
Leg exercises will get rid of that fat around your tummy quicker than performing hundreds of crunches. The reason being is that you can't spot-reduce body fat. Fat accumulates all over the body and works on a last-on, first-off principle. The secret is calorie expenditure, and leg exercises will burn more calories than any other body part because they have the biggest muscles. http://www.marieclaire.co.uk/celebrity/best/9990/1/0/celebrity-diet-tips.html
Leg It
Leg exercises will get rid of that fat around your tummy quicker than performing hundreds of crunches. The reason being is that you can't spot-reduce body fat. Fat accumulates all over the body and works on a last-on, first-off principle. The secret is calorie expenditure, and leg exercises will burn more calories than any other body part because they have the biggest muscles. http://www.marieclaire.co.uk/celebrity/best/9990/1/0/celebrity-diet-tips.html
Water Works
Drink lots of water. Glycogen, the energy supply that is stored inside your muscles, can only exist in water. So if you are dehydrated you reduce the amount of energy in your muscles. http://www.marieclaire.co.uk/celebrity/best/9990/1/0/celebrity-diet-tips.html
Muscle Must-Dos
If you want big muscles perform exercises with heavy weights combined with low repetitions. If you want lean, toned muscles, perform exercises with lighter weights combined with high repetitions. http://www.marieclaire.co.uk/celebrity/best/9990/1/0/celebrity-diet-tips.html
Longer Exercise = Higher Fat-Burning
If you want to burn off body fat with cardiovascular exercises, remember that the body will not get into the fat burning zone until about 30 mins. When you start exercising you are drawing energy from your muscles and fat at about a 50-50 ratio. The longer you exercise the higher the fat percentage. After about 1hr the ratio is about 75-25% in favour of fat as an energy source. http://www.marieclaire.co.uk/celebrity/best/9990/1/0/celebrity-diet-tips.html
Weight Training = Weight Loss
The more muscle you have the more calories you will burn. Maintaining muscle requires large amounts of energy. So I recommend that resistance/weight training become a vital part of your training program if your goal is weight management. I recommend three, 45-min weight training sessions a week, and two, 1hr cardiovascular sessions a week.
Eat 5 Times A Day
Instead of eating 3 large meals a day, try to eat the same amount of food but split into 5 meals. Eating stimulates your metabolism, but eating too much drains the body of energy and makes you sleepy. http://www.marieclaire.co.uk/celebrity/best/9990/1/0/celebrity-diet-tips.html
Shake Up Your Shape-Up Routine
Do not train the same body part every day. Muscles need time to recover. To be fed and watered. If you like to train everyday then split your programmes. A very common split is legs on Monday, back and biceps on Tuesday, chest and triceps on Wednesday. http://www.marieclaire.co.uk/celebrity/best/9990/1/0/celebrity-diet-tips.html
Do Your Stretches
Make sure you stretch out after your workout. Having optimum muscle length is vital for long, lean and healthy muscles. Working out damages and shortens muscles, as does sitting behind a desk all day - so stretch out to realign your skeleton. http://www.marieclaire.co.uk/celebrity/best/9990/1/0/celebrity-diet-tips.html
Vary Your Workouts
Vary your workouts. The body adapts very quickly to exercise, so keep surprising it to give it new stimulus. For bookings and further details on The May Fair Personal Training Suite, contact Myke Gray directly on 07879 410467, mykegray@btinternet.com or visit www.themayfairhotel.co.uk.
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