Does getting fit by summer, staying healthy and not feeling deprived feel impossible? Don't panic! Coach Olivier has put together a programme to help you melt away unwanted pounds and get the sculpted body you want.
How much time do you need to start losing weight?
You'll need at least three months to start to see progress. It's best to get a jump on things to lose weight before summer arrives. Doing so will keep you from having to go overboard on sport and dieting.
What's the secret recipe for getting your figure back?
To lose weight, there is no secret: you have to do sport and maintain a balanced diet. You need to combine cardio with strength training to slim down. As for diet, eliminate industrial, processed foods (pre-prepared meals, cold cuts and sausages, etc.) and limit your intake of sodas, sweets, desserts, ice cream and alcohol.
To slim down, there is no secret. You just have to follow a few basic principles.
Training frequency: between 2 and 4 times per week (the more you work out, the sooner you'll see results!)
Intensity: it depends on your level. Whether you're a beginner or seasoned athlete, you should be working out at a moderate level, which means you should be able to have a conversation - but not sing!
Workout duration: from 20 minutes to 1 hour per session
Ramping up: your 1st, 2nd and 3rd sessions should be different, and the same goes for your 1st and 2nd weeks, months, etc. Your frequency, intensity and duration should change, as well as your recovery periods, which should be increasingly shorter.
A home weight-loss programme
This 20-minute session will help you sculpt your body without even having to leave the house. No need for special equipment - just grab a bottle of water to rehydrate during your recovery time and a fitness mat for exercises on the floor. Do these exercises at least twice a week to see real results. Repeat the sequence as many times as you need to reach 20 to 30 minutes.
Stretching and warming up
You need to give yourself about 5 to 7 minutes to raise your body temperature, get moving and warm up your joints to prevent injury.
Stretch, lengthen and release your back by stretching towards the ceiling, rounding your back, expanding your chest or by moving from side to side.
Get your joints moving: do circles with your arms, bring your knees up to your chest to work your hips, press your heels against your bum to stretch your knees and do heel lifts to warm up your ankles.
Dynamic warm-up: For your lower body, jog in place, jump rope, go up and down a step/stair or do knee lifts. For the upper body, move your elbows and shoulders.
20 to 30 minutes. Between each exercise, give yourself 10 to 30 seconds maximum recovery time (like when running).
5 to 20 reps to strengthen your thighs and glutes.
Performing the exercise: Stand with your back straight, feet at shoulder width. Inhale, then bend your knees, keeping your upper body as straight as possible. During the movement, your knees should not go beyond a 90° angle. Exhale and come back to your starting position, pushing through the heels. Remember to squeeze your abs during the entire exercise. Look at a point in front of you to keep your balance.
You can do the following variations by round: squats with feet together, sumo squats (spread your legs out wider than the hips), squats with the feet at hip width apart, etc.
5 to 20 reps (change by round: hands far apart, hands together, legs straight, one knee on the ground, both knees on the ground) to strengthen your chest, shoulders and triceps.
Performing the exercise: Place your hands flat on the ground, wider than your shoulders with your fingers spread out and facing forward. Spread your feet to hip width. Push yourself up with your arms, keeping your body straight. Your head should stay aligned with the rest of your body. Inhale as you lower back to the ground by flexing your elbows until you reach your starting position. Start the movement again. Remember to keep your body straight and contract your abs throughout the exercise.
5 to 20 reps to strengthen the quads, glutes and hamstrings.
Performing the exercise: Stand with one foot in front, arms down at your sides, upper body straight. Inhale and flex your knees to 90°. Exhale as you come back up. Remember to keep your upper body straight and contract your abs throughout the exercise. Look at a point in front of you to keep your balance.
You can do the following variations by round: reverse lunges, forward lunges, side lunges.
Between 15 seconds and 1 minute with the option of using your knees, to strengthen your core and abs (rectus, transverse, obliques).
Performing the exercise: Supporting your weight on your forearms and toes, raise your hips until your legs, hips and core are aligned. Squeeze your glutes and contract your abs to get your back into position and hold. Breathe slowly and deeply. Remember to keep your hips up by squeezing your abs and glutes.
You can do the following variations by round: side plank with one arm and hips stacked, facing the side; back plank, lying on your back, knees bent at 90° above the hips.
5 to 30 reps to strengthen the rectus abdominis.
Performing the exercise: Lie on your back, bend your legs and bring them towards your stomach until you reach a 90°angle. Place your hands behind your neck for support (but don't pull your head forward). Inhale, then exhale as you roll your chest forward and up (keep your chin tucked). Contract your abs and keep your lower back touching the ground. Return to your starting position slowly with a smooth motion.
You can do the following variations by round: crunches towards the centre, side, crossed, etc.
5 to 10 minutes: do the same stretches as during your warm-up but hold each for 20 to 90 seconds.
Now you know everything you need to get a sculpted body in time for summer. If you don't have time to hit the gym but feel like you need a coach, try our free online classes: Body Light, Body Training and Body Energy. Check them out here.