- Start by standing with your feet hip width apart
- Step one leg forward and raise the back foot on to ball of the foot.
- Slowly decent, loading the weight through the back of the front foot while maintaining the back foot ball of the foot
- Lunges are a front leg exercises so focus on pushing through the front leg
- Do not allow the front knee to pass the front foot and do not allow the front leg heal to rise.
Perform 3 or 4 sets, each set being between 10 and 15 repetitions.
Interval cardio training
- This can be done on any cardio machine or on a challenging landscape such as your local hill.
- Begin with a 10 minute warm up and some light stretching
- The intervals of intensity can be as short as 20 seconds long to 2 minutes followed by a recovery period.
- Be sure to challenge yourself and raise the heart rate.
It is best to do Interval training in shorter segments of around 30 minutes.
70% of your metabolic rate is determined by your muscle mass therefore it is vital to include exercises such as the squat.
- Place feet shoulder width apart
- Place hands out in front with one on top of that other (if using bodyweight)
- While maintaining an arch in the lower back, slowly bend your knees
- Be sure to keep shoulder blades retracted
- The majority of the weight should be through the back half of the foot
- Do not let the lower back round or the weight shift to your toes
Perform 3 or 4 sets of 10 to 30 repetitions.
70% of your metabolic rate is determined by your muscle mass so if fat loss is your goal, muscle is your greatest weapon.
There is no difference between muscle and lean muscle. The difference is fat sitting on top of the muscle giving you a bulky look. To ensure you get the lean body you desire make sure your diet is high is protein and monitor your calorie intake.
Want to flatten your stomach and get toned abs? Give this exercise a try...
- Lie on your back
- Lift your legs to 90 degrees
- Lift shoulder blades off the matt
- Keep your lower back flat by squeezing your abdominals
- Slowly extend 1 or both legs while maintaining a flat back.
Perform 3 sets, each set being anywhere between 6 and 15 repetitions.