NOW’S THE TIME TO SHAPE UP

NO TIME FOR THE GYM? NO EX­CUSE!

Style Magazine - - Health And Wellbeing - BY NAOMI WHITE

Here are some great tips on how you can get “sum­mer ready”. Per­sonal trainer Ri­cardo Riskalla says you can do an ef­fec­tive work­out at home.

“At home you can do body weight ex­er­cises that are su­per safe,” he says.

“To start your jour­ney, on top of daily out­side walks, do some push-ups. An­other great ex­er­cise is sit-ups.”

Ke­to­genic diet: A sim­i­lar, but stricter, reg­i­men to the Atkins Diet, this calls for a very low carb in­take and high in­take of pro­tein or good fats.

But ac­cred­ited prac­tis­ing di­eti­tian and spokes­woman for the Di­eti­tians As­so­ci­a­tion of Aus­tralia Me­lanie Mc­grice cau­tions there are mul­ti­ple ver­sions of this diet and ad­vises high pro­tein over high fat ver­sions.

Cut the treats: The Na­tional Nutri­tion and Phys­i­cal Ac­tiv­ity Sur­vey found Aus­tralians get a whop­ping 35% of their to­tal en­ergy in­take from dis­cre­tionary foods – think cakes, bis­cuits and al­co­hol – which Me­lanie says can have a big over­all im­pact.

Por­tion sizes: Me­lanie says re­duc­ing

por­tion sizes can be an easy and ef­fec­tive way to re­duce your weight as many of us un­in­ten­tion­ally overeat.

“Peo­ple are of­ten eat­ing dou­ble what they ac­tu­ally re­quire.”

In­ter­mit­tent fasting: The CSIRO re­cently re­leased its Flexi diet, which in­cludes in­ter­mit­tent fasting three days a week with some meal re­place­ment shakes and one day of eat­ing with­out re­stric­tion.

Di­eti­tian and ex­er­cise phys­i­ol­o­gist Gabrielle Mas­ton says it’s a pos­i­tive diet ap­proach.

Make it count: How you work out can also im­pact how much you lose, trainer Blake Wor­rall-thomp­son says.

If you’re look­ing to burn fat quickly, it’s more along the lines of in­ten­sity than du­ra­tion.”

Try on your sum­mer clothes: It’s easy to over­look win­ter weight gain when you can hide it un­der lay­ers and big coats.

But try­ing on your swim­mers through the colder months can help you face some truths give you some mo­ti­va­tion.

Set goals: Gabrielle ad­vises set­ting “do­ing goals” that are re­al­is­ti­cally achiev­able.

“Make short-term goals which leave you feel­ing ac­com­plished and feel­ings of suc­cess and then build on those.”

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