Thursday 19 April 2018

Siobhan Byrne: Consistency will keep you on track

Our fitness expert continues her top tips to avoid common diet and training mistakes

Siobhan Byrne: consistency is key to fitness. Photo: Marc O'Sullivan
Siobhan Byrne: consistency is key to fitness. Photo: Marc O'Sullivan
Sumo squat 1
Sumo squat 1
Cross-over push-up 1
Cross-over push-up 2
Cross-over push-up 3
Jumping squat 1
Jumping squat 2
Jumping squat 3
Mountain climber 1
Mountain climber 2
Mountain climber 3

Siobhan Byrne

Last week, we looked at some of the ways in which you may be sabotaging your efforts to get into great shape: making simple mistakes like eating cheat meals when you are not following a healthy diet the rest of the time, and following fitness gurus on social media who may offer advice that is confusing and not correct for you.

Other key mistakes you may be making are:

Lack of consistency

Failing to be consistent with your diet or training will inevitably have an impact on the body shape you want.

Stick to a correct training programme to build muscle and fitness.

Skipping meals too can slow your metabolism, especially if you are aiming to lose body fat.

Perhaps you are trying to make too many changes at once? Remember that small changes will make a difference, so developing an eating and training plan that you can stick to is key to attaining the results you want. If you adopt a stricter approach, even for a short period, it will simply leave you struggling to maintain your training and diet regime - and you will be back to square one in no time.

Being a slave to the scales

Are you too hung-up on weighing yourself? If you strength-train, you need to look at measurements instead of weight.

Muscle weighs more than body fat, so your weight may not have changed much, yet you may have lost a few inches around that mid-section.

One of the best ways to judge your progress is the fit of your clothing - do garments hang more loosely than before?


Developing muscle and losing fat takes time. In essence, it is about achieving a better body shape, and better posture, but you can't do it overnight.

It takes 21 days before you start noticing changes and 12 weeks before you start hitting your desired results if you are on a weight-loss plan, so be patient - it will all be worthwhile.

Body shape # Part two

Sumo squat

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

2/ 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.

Cross-over 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.

Jumping squat

1/ Start with your feet shoulder-width apart, with your arms by your sides.

2/ Bend at the hips and knees into a semi-squat position, leaning your torso slightly forward.

3/ Then push off your feet, jump straight up in the air and land in a semi squat position.

Mountain climber

1/ Support your body on your toes and hands with your arms straight.

2/ Bring one knee in towards your chest, keeping the rest of your body in push-up position.

3/ Straighten this leg and repeat on the other side.

Keep your back flat and your hips in line with your shoulders throughout.

Tip: If you are advanced, try the mountain climb movement with hands placed on a Swiss ball to work the core even harder.

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