Wednesday 26 October 2016

Siobhan Byrne: Training and diet should suit you

Your healthier living regime should work for you and your lifestyle, says our fitness expert

Siobhan Byrne

Published 05/07/2016 | 02:30

Siobhan Byrne: look at your own shape and be the best shape you can.
Siobhan Byrne: look at your own shape and be the best shape you can.
Crossover push-up 1
Crossover push-up 2
Crossover push-up 3
Sumo squat
Sumo squat 2
Spiderman 1
Spiderman 2
Spiderman 3
Reverse lunge 1
Reverse lunge 2

There’s no such thing as a magic bullet when it comes to achieving better fitness — if you don’t train hard, watch what you eat and know exactly what you are doing, you will just not get in great shape. Instead, you will waste valuable time doing things that don’t work for you and then getting despondent about it.

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There may be many so-called social media fitness gurus out there who can get in shape themselves, but their particular regime might not work for you if you have 20 years on them and have had a few children as well.

Look at your own shape and be the best shape that you can, rather than try to achieve someone else’s shape.

It is important to find a balance in your lifestyle, enabling you to comfortably incorporate training and nutrition into your everyday routine.

Spending five days a week in the gym and adopting a strict diet, with no social engagements to knock you off track, will not work for everybody — and trying to achieve it could cause you to give up before you even get to a place where you start to see results.

Remember — take it slow — just two sessions a week in the gym may be all you need if you can control your food intake.

Then look at other ways you can get extra exercise in between your gym sessions — maybe you could achieve that in the 15 minutes before your household gets up in the morning?

Or take a walk in the evening, especially with the lighter nights, or cycle or walk to work and home again. If you take the lift in work, try taking the stairs instead. Simple daily adjustments like these can all add up to helping you on your journey to better fitness and to achieving your body shape goals quicker than you thought.

Strength training

Crossover  push-up

1/ Support your body on your toes and hands with your elbows bent and chest nearly touching the floor.

2/ Push up to a straight arm position.

3/ Move one hand across the other, crossing at the wrists. Move the other hand out and away, opening your hands again to shoulder-width apart. Lower your chest towards the floor, bending at the elbows.

Sumo squat

1/ Start by standing upright with your arms straight and your feet wider than shoulder-width apart.

2/ Simply lower yourself toward the floor, sending your hips back and down and bending your knees. Then push through your heels to return to the start position, keeping your back straight and head up throughout the exercise.


1/ Start in the top position of a push-up with your arms straight.

2/ Then bend your elbows and lower your body towards the floor while at the same time bending one knee and bringing it to your elbow with your foot off the floor.

3/ Push back up to the top position and repeat with opposite leg.

• For the more advanced, try the crawling version. Start with your right knee at your elbow, immediately extend your right hand out to crawl, then bring your left knee towards the left elbow and repeat the move.

Reverse lunge

1/ Stand upright with your arms straight by your sides (you can hold dumbbells if you wish).

2/ Take a step backward, dropping your back knee to the floor and leaning your torso slightly forward with your weight on your front leg.

Push off your front foot to return to the start position.

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