Flare June 2009 Issue -Stop The No Results Workout! (I’m Quoted)

Kick The Top – 10 Habits In the Way of Your Best Body

Eva Redpath in Flare Magazine

Eva Redpath in Flare Magazine

by: Yuki Hayashi

Think short and sweet when it comes to your workouts. Forty-five-minute workouts that incorporate periods of high intensity are the fastest route to a lean, toned appearance, says Tommy Europe, personal trainer and host of Slice’s The Last 10 Pounds Boot camp.

Plus, interval training will get you sweating quickly and recovering before fatigue or pessimism sets in. After your warm-up, do “30 seconds of hard [cardio] work at nine out of 10 on the effort scale. interspersed with 90 seconds of light cardio at four out of 10 on the effort scale,” says Stuart Phillips of McMaster University’s exercise metabolism research group in Hamilton. Repeat this high-intensity/ low-intensity cardio (run/light jog, hard rowing/gentle rowing, hills/plains) for 10 minutes, then round out your workout with 30 minutes of strength training.

During a workout, “your heart rate should hit 80 percent of your age-predicted maximum,” says Phillips. You don’t have to stay in that high-intensity zone for the entire workout (see tip No. 4), “but intermittent bouts are effective and have marked effects,” he says. So wear a heart-rate monitor or use the guides on the machines (keep in mind, though, that they may not be exact).

“It’s important to stay consistent with exercise in order to see results and, even more important, stay excited and inspired,” says Eva Redpath, a Toronto certified personal trainer. Whether you commit to three days a week or five, the point is, you have to commit.

If you go it alone and regularly find yourself bailing, join a group class or enlist a personal trainer or workout buddy.”Don’t isolate yourself if you don’t have to,” says Redpath. If regular workout peeps are what get you to the gym, find some.

Beware the workout rut. You need to mix things up and keep your body challenged or the desired slimming will stop, as your body uses less muscle strength and effort (which translates to burning fewer calories) when it becomes used to a particular workout.

“Don’t let your body become adapted to the ‘stress’ of exercise,” says Phillips. “Change your routine every 2-4 weeks. Novelty prevents metabolic efficiency from setting in.” Redpath, who created Body Conditioning by Dancers, a dance-, Pilates- and yoga-based group class, says ways to do that include adding speed, distance or resistance to a current program or trying something completely new.

“Workouts should be intense, challenging and consistently changing” says Europe. Your results are going to mirror the effort you put in,” says the Vancouver-based former professional football player. True, watching E! while chugging away at low intensity on the elliptical machine will improve your heart health somewhat, but it’s not going to blast away belly fat or carve muscles.

Using this cousin to collage (as a visualization to make your dreams a reality) is a bit dorky, but a fitness journal, on the other hand, maybe just what you need to kick your own butt at the gym. Motivate yourself with encouraging phrases. Record and ramp up incremental fitness goals. Keep track of achievements and setbacks. Add tear sheets of exercises or recipes you plan to try. “If you write about your efforts, you’re more likely to follow through on your goals,” says Redpath.

Think your hard-core Thai kickboxing class justifies scarfing down that cheeseburger afterward? Sorry no. “Only the combination of more physical activity and dietary restraint will [allow you to achieve] healthy weight loss,” says Charlene Chen, a registered dietitian at Vancouver General Hospital. Chen says recent studies point to a higher-fiber, higher-protein diet as the best way to curb hunger and increase your sense of fullness so you don’t overeat.

Super-athletic ladies aside (those gals may need more calories to prevent injury and to maximize performance), if you’re aiming to lose weight, says Chen, the healthy average woman should aim for a 50-25-25 split between colorful (non-root) veggies, protein and complex carbs at mealtimes. What would that look like? One or two cups of leafy veggies, 4-6 ounces of lean protein (such as grilled chicken or flsh) and half a potato (skin on; if you peel it, you’ll lose tons of nutrients found right under the skin) or half a cup of brown rice.

“And drink plenty of water,” says Chen, because thirst is often mistaken for hunger. Snacks are your friends, though, specially before a long workout. Consider carb snacks that are about 100 calories, such as a banana or three medium-sized high fibre wheat crackers, suggests Chen. That will ensure you have enough energy to complete a good workout. Anything more than that might get stored as fat or interfere with your workout.

Your best friend looks hot, so copying her workout is the way to go, right? Wrong. “Women of different builds have to work out a little differently. If you want to achieve a lean, toned appearance, you need to know how your body reacts to resistance training,” says Europe. Your fitness regimen and your diet-as well as your results-will differ depending on your build. (For tips geared at different body types, check out Edward J. Jackowski’s book Escape Your Shape.)

Do you drive to the office to save time getting to your apres-work Spinning class? Or let your BF walk Coco alone because you’d rather sleep in? Don’t use workouts as an excuse to get lazy outside the gym, says Phillips. The formula for slimming” is still just energy in, energy out,” he says. You need a calorie deficit to lose weight (that is, you need to burn more than you eat; see sidebar). If you’re slothful outside the studio, your workout isn’t going to work any miracles.

Strength training is very misunderstood. It’s worth saying, once and for all, that lifting weights won’t-repeat, won’t make you look like Mickey Rourke in The Wrestler. Women don’t have enough testosterone or lift weights heavy enough to bulk up like that, says Phillips. Strength training will, however, make you stronger, more toned and more likely to shed poundage, since it keeps your metabolism elevated for as long as 24 hours post-workout (unlike cardio).

If your workout is a drag, you’ll be less motivated to make it to the gym and it will feel like a sentence.

Who wants to live like that? Things to do to shake it up:
– lnvest in a new iPod and killer playlist.
-Try something completely different, such as break dancing or hooping (think hula hoops, version 2.0, with weighted hoops and advanced dance moves).
-Splurge on premium toiletries for your gym bag.
-Stock only discount-store products at home so you need to work out to use the luxe stuff.
-Buy new workout clothes that flaunt your curves.

Eva Redpath in Flare Magazine

Eva Redpath in Flare Magazine


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2 Responses to “Flare June 2009 Issue -Stop The No Results Workout! (I’m Quoted)”

  1. luisa Says:

    I really liked the article along with the picture of the woman’s red bathing suit. Is there any way you can tell me where I can find that?

  2. maggie roper Says:

    some great info here!
    im adding this to my bookmarks…

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