From having over 17 years as a personal trainer and having helped thousands of people get in shape, I can tell you honestly it is easier than you think. I apply what is known as the S.P.I.D. Method and if you do this, then you simply get “Your Sexiest Body Ever”.[one_third]
how it works:
- Simple & Short
- Portion Size
- Intensity Level
[dropcap]S[/dropcap] – Starting with Simple and Short. This is key, to ensure you can find the time and have the confidence that you are doing it right. 15 minutes is a small but meaty enough chunk of time. The routine is always to have a mix of cardio and toning, this way the cardio burns the fat and increases your fitness, and the toning helps define and sculpt your body, and helps to keep your daily calorie burn nice and high. The beauty of this approach is that you can do it in your own front room. Just put on your favourite tunes, and then add moves like jogging on the spot, travelling lunges, planks, abdominal moves, and even star jumps. Simply do each move do for 1 minute. And each week research online to add some new moves to your workouts. [dropcap]P[/dropcap] – Then Portion size. To get that amazing body takes a marriage of two things: good exercise and good food. And let’s be honest, you can never squat your way out of a dozen krispy kremes. So what you eat is how you look. But aside from that, we should be looking to eat well for more than just weight issues. It’s also for our health, well-being, energy, and even to give us that glowing skin. So it’s important to eat plenty of vegetables, fresh fruit, lean meats, fish, nuts, and wholemeal grains; but more important than anything is the Portion size, as nowadays sizes are frequently double and in some case treble what they once were, so it is no surprise that obesity is now so large a problem!! So always ensure you stick to the following size portions for each food group, and you can then see how easy weight loss can be.
|Food Groups||Portion Size||Daily Allowance|
|Meats||Deck of playing Cards||Once per day|
|Fish||No bigger than a cheque book||Once per day|
|Dairy||Credit card||Once per day|
|Vegetables||CD||3- 5 times per day|
|Fruit||Tea-cup||2-3 times per day|
|Carbs||Tennis ball||2 times per day|
[dropcap]I[/dropcap] – Intensity level. You could go for a leisurely 45 minute stroll, or a gentle jog, and get moderate exercise. This is still good for you, but if you want to melt off body fat, sculpt your body, and supercharge your fitness, you have to crank up the intensity, and you can then shorten the time. How this works is that you produce an effect known as EPOC, which stands for Excess Post-exercise Oxygen Consumption, and this means the short intense burst of exercise stimulates your metabolic system to go into overdrive, and this stays elevated for hours after your workout, meaning you are still burning a higher level of calories, whereas moderate exercise does not ignite this effect.
Always add a burst of training as hard as you can from between 20 – 40 seconds, and then give yourself 1 minute recovery. Repeat this several times, and hey presto you will leave your body burning off more fat than with an hour’s training at a moderate pace.
[dropcap]D[/dropcap] – Last but not least Determination. This is the Captain of the ship, as without him the rest does not work, but the more you apply him, the easier it becomes. Determination is equivalent to your trainer turning up, so apply bundles of this and then you will see the results. Just 5 times a week do your 15 minute workout and stick to eating the right size portions and training hard, and as I said, you will find it so easy to then have your Sexiest body ever!
Lucy Wyndham-Read is a worldwide leading fitness and weight loss expert, and is a regular on TV and in the national press, with best selling Fitness Apps & Books. Lucy works with clients on a one-to-one basis to design bespoke fitness and lifestyle tailored packages. For more information on her get in shape workouts, personal training, and to follow her workout videos, please visit her website at LWR Fitness and on twitter @lucywyndhamread