David Lloyd’s celebrity trainer Samuel Hulme tells Closer how to shape up for bikini weather
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Avoid long slow cardio sessions to avoid muscle wastage. Do more HIIT (high-intensity interval training) based exercises to retain muscle muscle. They burn a ton of calories over a shorter amount of time
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Incorporate compound exercises into your workout such as squats, deadlifts, press ups as well as your ab exercises. These will target your core muscles and help you achieve that flat stomach
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Drink plenty of water. 3/4 litres a day, this will help to reduce cravings and also decrease water retention.
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Have protein with every meal, but don't cut all carbs as they are needed to metabolise fat.
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Drink green tea as it’s thermogenic effect helps increase metabolism which then aid with fat loss
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Get 7-8 hours of sleep a night. Allow your body time to recover.
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Cut out sweets, refined sugar, alcohol and fast food as these have no nutritional benefits.
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Don't forget to eat breakfast! Literally breaking you fast, this jump starts your metabolism and keeps you feeling fuller throughout the day.
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Keep a food diary to see what you are actually eating so you are aware of how many calories you are consuming. If you are going over your daily recommended amount, try to see where you can make changes
Some HIIT exercises to try:
Abs workout:
12 crunches
12 Russian twists
12 leg raises
Do exercises back to back 3 times with 30s rest in between.
24 heel taps
12 oblique crunches
12 reverse curls
Do exercises back to back 3 times with 30s rest in between
For more info, please go to: www.davidlloyd.co.uk