Fitness

Wednesday 23 July 2014

Strength training will help you get ready for the beach

Siobhan Byrne

Published 02/06/2014|02:30

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Siobhan Byrne
Siobhan Byrne

It's that time of year yet again when people completely lose the run of themselves, hit the gym seven days a week and try to stick to some God-awful diet that would send you to the loony bin in a day.

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Hopefully, that's not you and if you have been consistent with your strength training and controlling your food, you wont have too much to do for your holidays.

As I always say, strength training is one of the easiest ways to develop great shape, so if you manage to control the diet in some reasonable way you will look great all year round. Having a holiday planned is one of the easiest ways of hitting that diet that bit harder to be in perfect shape.

Start about 4-6 weeks out and – depending on what your goal is – look at increasing intensity, volume and consistency. Set yourself a goal and push those weights to failure. You will see the benefit of it.

For me, I like to add in extra cardio short bursts between strength training sets to really increase the heart rate. Adding in interval sprints has always been a favourite of mine – they are a great calorie burner to add into an already intense strength training workout.

They are a brilliant way of amping up your workout without adding extra time to your training.

Don't just look at the treadmill in terms of intervals. I love working off the cross-trainer, stepper and bike for interval options whether I'm training legs, and especially glutes, as it gives me no let-up throughout the workout. Remember, though, if you're hoping for that spot reduction magic formula, it's just not there.

Those extra calories you burn will come off the body in fat all right, but in predetermined areas that you will have no control over, so by all means work the muscle but control the food to show it off.

Holiday Training Part 1:

Gladiator Press

Support your body off the floor, resting on your forearm and one foot, with the other foot stacked, holding a kettlebell in your top hand at your shoulder with your elbow bent. Then press the kettlebell up over your shoulder into a straight arm position. Lower the kettlebell down to start position and repeat. Repeat all reps on one side before changing to opposite side.

Tricep Kickback

Start in a bent over position at your waist with your knees slightly bent and your back flat holding a kettlebell in one hand with your elbow bent at 90 degrees. Then straighten your arm back and up keeping your back flat throughout the exercise. Repeat all reps on one side before changing to opposite side.

Pullover with kettlebell

Start by lying on the floor holding one kettlebell in both hands, with your arms extended up over your chest then lower the kettlebell back behind your head keeping your arms straight. Raise the kettlebell back up over your chest to start position.

Twitter: @Mrsbodybyrne

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