Tone It And Own It: Fast And Furious Week 1
Welcome aboard! This is the start of the Fast And Furious fitness plan from personal trainer Tommy Matthews, designed to give you the best possible start to the New Year in double quick time
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Are you too busy to exercise or can you just always think of something better to do? Well you're not alone, there are millions of people in the world who struggle to find time to keep fit and just simply can't motivate themselves to even do the small amounts that could make such a difference.
Over the next 28 days you're going to find out how to fit exercise into your hectic schedule. We will be focusing on quick, easy ways to burn fat fast, without boring you senseless. I'm here to show you that anything is achievable.
You'll learn what type of exercise gets you in shape quickly, how to push yourself without risking injury and how to keep variety in your routine to ensure boredom never kicks in.
The first thing you need to do is get prepared. Here's a quick list of pointers:
A good pair of training shoes Comfortable clothing to workout in Set yourself some realistic goals, i.e. what do you want to achieve in 28 days? Have you got somewhere to exercise?
Once you're 100 per cent happy and ready to start the plan it's time to go, so check out the beginners guide to exercise and good luck!
We're looking to increase your exercise levels across the week by doing little bits, often. By doing short exercise bursts you'll keep you're energy levels up burn more calories and at the same time not eat into your hectic lifestyle.
One of the quickest and easiest ways to increase your weekly exercise levels is to start walking everywhere. Just by walking more than you usually would you'll increase your calorie burn. If you walk briskly for 30 minutes a day you'll burn approximately 150 calories!
It doesn't matter how fit you are, the key thing to remember is that if you do more than you usually would, you'll lose weight.
How can you fit walking into your schedule?
Try and walk to work, or get off a few stops earlier and walk the rest, it's a lot better than sitting in traffic not burning any calories Walk to your meetings or in your lunch hour Think of ways that you can combine exercise with your daily routine and the minutes will soon start stacking up
Find out more about walking and weight loss
It is important to progress gradually and within your limits. If you push yourself too soon, you'll end up doing yourself more harm than good. The body not only needs exercise to improve, but it also needs sufficient recovery time to repair and develop.
This plan is designed to gradually increase the intensity of the exercise so that your body doesn't go into instant shock and you are able to exercise at least a little bit everyday. Because everyone is different and fitness levels will vary, you have to learn how to push yourself to the correct levels. Here are a few easy pointers:
If you find walking for 30 minutes too easy, then simply walk faster or walk up a hill to challenge your body. By always pushing yourself that little bit more you'll find that you get fitter quicker and never plateau.
From now on the lift is banned at work, always use the stairs where you can. This will help you boost the amount of calories you burn everyday. Just by walking up the stairs for 10 minutes a day you could burn 80 calories. Add that to the walking you're already doing and you'll start making some serious in-roads to losing those extra pounds.
Get more tips on how to raise your energy levels and read up on the best times to eat and exercise
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