Total Body Development System
Mark has developed a system known as Total Body Development System (TBDS), which will help you get fit by working out just once a week along with additional cardiovascular exercise.
We picked Mark's brain about his highly effective programme and put some frequently asked questions to him about kick-starting an exercise routine for the active woman. Check out his answers and feel free to ask Mark any questions to help you in your own fitness regime.
For full details about Mark's fitness programme, click here.
iVillage: What is the Total Body Development System?
Mark: It's one workout that you can do once a week. It combines strength, stamina, speed, flexibility, core functioning - it's a complete fitness circle. It is scientifically endorsed by Dr Tom Crisp, the UK's leading sports physician. There's no other system like it. It changes your physique dramatically in 12 weeks without putting too much stress and strain on the body's reserves.
iVillage: There's the 45-minute workout. What else do you have to do to achieve your goal?
Mark: The American College of Sports and Medicine recommends that you do a minimum of three lots of 20 minute-cardiovascular exercise per week: walking, swimming, running. The aim is to try and accelerate your heart rate so you speed up your metabolism and work your heart and lungs to become cardio-fit.
The maximum amount of time you should spend per session is 45 minutes. A lot of people grow bored of doing three lots of 45-minute exercise. So, I recommend two lots of cardio work lasting 20 minutes and one lot lasting at least 30 minutes.
iVillage: What is a realistic timescale for you to begin seeing results when you start exercising?
Mark: If someone has been relatively inactive, and suddenly they become active, they instantly feel a sense of well-being. At the end of the second week of cardiovascular work, you feel fitter within yourself. But, when it comes to results in the reduction of body fat - going down a dress size or noticing an increase in lean muscle - it's normally between 6-10 weeks, and then in the 11th and 12th week, the process slows.
iVillage: I want to lose weight but really can't be bothered to put in the work. What's your advice?
Mark: You have to believe that if you are willing to put time, effort and money into something, it's going to create a huge positive area of your life. It will change it. I think self-belief is very important in whatever you do.
iVillage: After that, where do I start?
Mark: Your exercise routine will need to start off moderately. Ideally, walking, because it is only one-and-a-half times your bodyweight. Plus, you don't need any apparatus. Do that for the first two to three weeks.
Statistics show that if you walk three times a week for 30 minutes in a year, you'll lose 14 pounds of body fat with no change in your diet. That is equivalent to a stone.
iVillage: Is there any such thing as a quick fix when it comes to exercise?
Mark: No, absolutely not. You need a good exercise programme, loads of water and a healthy eating plan.
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