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SIX-PACK
We could not make losing your gut any simpler. Short of wiring your jaws together and sending you to a health farm we could not ask you to employ less willpower. Just do exactly as we tell you. Pick the gut which looks like yours, follow the fat-blasting aerobic plan and engage in one stomach exercise per day. In just one month you’ll be bidding a final farewell to your fat out front

TURN ANY OLD BELLY INTO A PERFECT

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FOR BIG FELLAS »
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Put your feet on a chair, aiming to form a 90-degree bend at both the knee and hip joints. This position ensures that you are only using your stomach muscles to haul yourself up.

You are more than a stone overweight Don’t do any regular exercise Find climbing more than one flight of stairs a tough mission

Slide your hands forward as you lift your head and shoulders off the ground.

HOW MANY? You should be aiming to perform two sets, working up to three sets, of eight to ten sit-ups with a short rest in-between each, every second day. Lift and hold for a count of three and lower for a count of three – doing them slowly will do you more good.

THE B A C K - S AV E R According to exercise physiologist John McCarthy, it is very important to keep your body balanced (and free from injury) by also exercising your lower back. Lie on your front with your hands straight out in front of you. Walk your hands back towards your body until your back is arched upwards and you are feeling a

gentle stretch in your lower back. Breathe out and hold for five to ten seconds. Lower and then repeat five times.

You should be lifting the front of your chest towards the ceiling, as if you are being lifted by a piece of string.

Keep your head and neck as straight as possible, so that you feel you are bending at the hips, not at the neck. Return to the floor.

L O S I N G T H E FAT 28-DAY OBJECTIVE: By the end of 28 days you will be able to jog for 20 mins, cycle for 1 hour, or swim for 30 mins. That means you’ll be able to burn off around a pound of pure fat every week.

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MONDAY WEEK 1 Walk for 20 mins non-stop

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

»WEEK 2mins Walk for 30
non-stop
WEEK 3 »walk for 40 mins Fast

Swim for 30 mins, slowly, resting 1 minute at the end of each length Swim for 30 mins, slowly, resting 30 secs every other length

Cycle 20 mins at low intensity (fairly gently) without stopping Cycle at a moderate effort for 5 minutes, tick over for 2 mins, repeat 3 times

Swim for 30 mins, slowly, resting 30 secs at the end of each length Swim for 40 mins, slowly, resting 30 secs every other length

Walk for 20 mins, include slow jogging, for 30 secs every 2 minutes Rest or just the abdominal workout

Rest or just the abdominal workout (see left)

Long cycle ride 40 mins at low intensity

Walk for 20 mins, but jog slowly between every second and third lamppost

Long cycle ride 50 mins at low intensity

non-stop
4 »WEEKjogging Alternate

Swim for 30 mins, nonstop at a slightly quicker pace than last week

Cycle at a moderate effort for 8 mins, tick over for 2 mins, repeat twice

Swim non-stop for 8 mins, rest 2 minutes then repeat twice

Rest or just the abdominal workout

20 mins alternate walk and jog every minute

Cycle 1 hour at low intensity

2 mins and walk 1 min for 20 mins

Swim for 30 mins, resting 10 secs every other length

Cycle for 1 hour with 4 fast 5 mins bursts

Swim non-stop for 15 mins, rest 2 mins then repeat

Fast walk 45 min non-stop

Jog 5 mins, walk 2 mins, repeat 3 times

Cycle 1 hour at low intensity

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FOR AVERAGE MEN »
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You’ve started to feel the urge to wear your shirts untucked Exercise occasionally – the odd game of squash, walking the dog Generally you don’t
Cross your feet at the ankles to provide some stability.

HOW MANY? Do three sets of eight to ten repetitions at least every second day. Remember that the important thing is quality. There is no point pushing yourself to do more if you’re doing them badly.

THE B A C K - S AV E R This exercise is to strengthen your back and balance the abs work you are doing. Lie on your stomach with your hands by your sides. Lift your chest away from the floor until you feel a contraction in your lower back, and then lower. Every time you lower, turn your head

to a different side so that you are not straining one side of your neck. Aim to do two to three sets of ten.

Lie on your back and lift your legs so that you have created a 90-degree angle at your hips and knees (the same position as for ‘big fellas’ but it’s harder without the chair).

Don’t pull yourself up so far that you feel you are having to use your neck.

Rest your fingers at your temples, elbows out. Again keep your head and neck as straight as possible and pull yourself up until you feel a good squeeze in your abs.

L O S I N G T H E FAT 28-DAY OBJECTIVE: To burn off fat at the same time as building your abs.

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MONDAY WEEK 1 Jog 20 mins non-stop

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

Swim for 20 mins, slowly, without stopping

»WEEK 2mins at a Run for 20
moderate pace

Cycle 30 mins at low intensity (fairly gently) without stopping Cycle 30 mins, include 8 x 1 min fast, with 1 min easy in between

Swim for 30 mins, slowly, resting 30 secs at the end of every other length Swim for 40 mins, slowly, resting 1 min every 8 lengths

Rest or just the abdominal workout (see left)

Jog 25 mins non-stop

Long cycle ride 45 mins at low intensity

Swim for 30 mins, nonstop at a comfortable pace

Rest or just the abdominal workout

Jog 35 mins at low intensity

Cycle 75 mins at low intensity

»WEEK 3 at low Run 25 mins
intensity

Swim for 30 mins, nonstop at a slightly quicker pace than last week

Cycle at a moderate effort for 8 mins, tick over for 2 mins, repeat twice

Swim non-stop for 40 mins at a slow, even pace

Rest or just the abdominal workout

Jog 40 mins at low intensity

Long cycle ride, 60 mins at low intensity

»WEEK 4easy, then Run 5 mins
10 mins at a moderate pace, repeat twice

Swim at a faster pace for 8 lengths, rest 2 mins and repeat twice

Cycle for 1 hour with 4 fast 5-mins bursts

Swim non-stop for 45 mins at a slow even pace

Rest or just the abdominal workout

Jog 45 mins at an easy pace

Cycle slowly for 90 mins or mountain bike crosscountry for 1 hour

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FOR SLIM BLOKES »
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You are fit Enviably slim Desperate to finally get your abdominal muscles to show
HOW MANY? Do three sets of ten to 12 daily. According to John McCarthy, you should start to do these sit-ups with resistance when you have got to the point where you are finding it easy to do three sets of 20 reps without added resistance.

According to John McCarthy, having your legs in this position disables the hip flexors. If you’re not doing your ab exercises properly, these powerful muscles which bend your hip joint can end up doing more work than your stomach muscles.

THE B A C K - S AV E R This will build up your back muscles to counter-balance the extra work you’re doing on your abs. Lie on your front and put the tips of your fingers behind your ears. Lift your chest away from the floor until you feel a contraction in your lower back. As you lower, turn your head to a different side each time so that you don’t strain one side of your neck. Do not

attempt to lift your chest and feet at the same time. Aim to do three sets of ten.

Hold a 3 to 5kg single weight on your chest throughout the set. The weight should be enough that you can only do about ten to 12 repetitions in each set. As this becomes easy, progressively increase the weight.

L O S I N G T H E FAT 28-DAY OBJECTIVE: Shedding the last few pounds of excess fat covering your abs.

MONDAY WEEK 1 Run 25 mins at a moderate pace

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TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

2 »WEEKmins at a Run 3 x 8

Cycle for 40 easy mins, include 4 x 5 mins bursts at a moderate pace Cycle at an easy speed for 1 hour

Swim 30 mins non-stop

Run at an easy pace for 45 mins

Swim 25 mins, alternating fast lengths and easy lengths Rest or just the abdominal workout (see left)

Run 40 mins at an easy pace, then 20 mins at a moderate pace Run 40 mins at an easy pace, then cycle for 40 mins at an easy pace

Run at an easy pace for 45 mins

moderate pace with a 3 min jog in between
3 »WEEKmins at a Run 5 x 5

Swim 40 mins, working hard for 8 lengths with 2 lengths easy

Cycle 10-mile time trial to monitor progress

Swim 45 to 50 mins at an easy pace

moderate pace with a 2 min jog in between

Cycle at an easy pace for 60 to 75 mins

Swim 40 mins, working hard for 6 lengths with 1 length easy

Run for 40 mins+ at an easy pace

Swim at a fast, even pace for 25 mins

Cycle 60 mins at an easy pace, then run for 25 mins at an easy pace

Run for 1 hour at an easy pace

»WEEK 4 at a Run 30 mins
moderate pace

Cycle at an easy pace for 75 mins with occasional 3 min surges

Swim at an easy pace for 45 mins

Cycle for 1 hour including 3 x 6 mins burst at moderate to fast pace

Rest or just the abdominal workout

Run 45 mins at an easy pace, then cycle for 45 mins at a steady pace

Swim easily for 1 hour, with the occasional quicker length

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