Last updated 09:43, Thursday, 01 May 2008

Fitness tips with David Little

A good start to the day

WHETHER you’ve booked your summer holiday or just want to look your very best for the – hot? – months ahead, here are my first five tips for a healthy body.

TABATA INTERVALS: What can you do today then? Twenty minutes on the treadmill? How about 20 minutes on the rowing machine... yawn, I’m feeling quite tired today I’ll just do 10 minutes on the stepper. My diagnosis is disillusionment. I prescribe a course of tabata intervals five times a week.

Tabata intervals were designed by Professor Izumi Tabata who made participants perform different levels of interval intensity training. Tabata Intervals came out the big winner and improved the aerobic efficiency of the people who took part.

They are simply the best for producing quick results. They will make you fitter in less time and provide your body with a stimulus to grow. There is still a place for 20 minutes on the treadmill but consider how long you want to spend in the gym. An hour is more than enough time to gain the results you need. Tabata Intervals are based on 20 seconds of high intensity with 10 seconds rest. Perform this eight times, so in total you are working out for four minutes.

Treadmill, rowing machine, versaclimber, free weight, weights machines are all good for performing tabatas. Vary it as much as possible.

OLYMPIC LIFTING: Good technique delivers results, it’s simple. Training is all about making the most out of the time you have. Think about the hour you have: tabata intervals have already been performed so you now have 56 minutes left. No don’t do the usual four sets on chest, three sets on back. Let’s spark some power and conditioning into your programme.

Olympic lifting has two main disciplines, the clean and jerk and the snatch. Power lifting at its best basically uses the main and smaller muscle groups.

The clean and jerk incorporates four major exercises: the deadlift, the upright row, the front squat and the shoulder press. In one slick movement you have the best conditioning and strength exercise around. Technique is key here: my tip is to start with the deadlift and work to the upright row; as time moves on bring in the other exercises. If you are experienced you will already know the benefits.

The snatch is as much about stability as it is strength. An explosive movement which makes you power the bar above your head and then uses your legs to power your body into an upright position. Initially when powering the bar above your head your legs are in a lunge position, at this point it’s all about stability – keeping your Core tight is key.

These exercises should form the backbone of your strength training – forget about the other exercises you consider important, have a week where all you do is these. You will see a considerable improvement.

PORRIDGE FOR BREAKFAST: For those of you who want to lose weight many of you might think skipping breakfast is the best way to do so. In fact skipping breakfast can make you put on weight because you are stressing the body which in turn will make you crave food later on in the day.

Start the day with some porridge made from semi skimmed milk and a little bit of honey. Porridge is a slow releasing carbohydrate that will release energy gradually over the morning stopping those hunger cravings.

PLENTY OF WATER: Every magazine has different views on how much water you should drink. The guide is for every calorie you burn drink 1ml of water. So if you burn 2500 calories in a day drink 2.5 litres of water.

Water helps increase metabolism, it cleanses your skin and keeps you rehydrated during the day. Start the day with some nice cold water – it will help burn a few more calories in the morning.

DROP SETTING: The king of all setting techniques, this produces power of the highest order and works the muscle harder than any other setting technique. Drop sets can be performed using any exercise and with the right timing can finish off a bodypart within minutes.

Try and squeeze drop setting in at the end of a workout to maximise full potential. You can either start on a heavy weight and work down or you can start on a light weight and work up. Starting on a light weight is the hardest to do so I recommend this.