YOUR 4-WEEK SHAPE-UP FOR SUMMER

PREPARATION IS KEY

So you’ve already achieved the toughest part of this Shape-Up Plan – mustering up the motivation to get fit and healthy for that well-deserved summer holiday. But before you start, there are some important factors you need to tick off your checklist They will ensure that not only do you see the best results for all your effort, but that you stay safe while you follow the plan. Here are the main things you will want to consider, or do, before your first workout.

1 CONSULT WITH YOUR DOCTOR

Before starting any type of fitness programme, whether it is geared towards building muscle or consists simply of regular cardio sessions, it’s important that you consult your doctor first to make sure you are healthy and ready to exercise. If you’ve had any health concerns in the past, now is the time to get them straightened out. Tell your doctor what you are planning to make sure you don’t have any special considerations you need to take into account.

2 EQUIPMENT

For your resistance and core workouts you’ll need a few small pieces of equipment; a set of dumb bells (a set to match your current ability, 2.5-4kg should be plenty), a skipping rope, a mat and finally a light or moderate resistance band. You will find these in a sports shop or at Argos. Start gently, and increase intensity gradually. If you’re new to resistance training, familiarise yourself with the basics.

3 TRACK YOUR PROGRESS

Figure out how to track your progress. It will give you a sense of achievement and keep you motivated to stay on track. It might be something very simple like taking notes in a journal, writing down the weights you lift and the foods you eat. You could also track your measurements — maybe even take before and after pictures.

“Progress is not achieved by luck or accident, but by working on yourself daily” Epictetus