HOW TO TRAIN
Ditch the biceps curls for now. “Compound exercises that hit lots of muscle groups at once are best for fat loss,” says trainer James Adamson. “Because you’re working your whole body, these increase the metabolic demand of your workout. The farmer’s walk, which involves every muscle in your body, is your new best friend. Grab a pair of heavy dumbbells and aim to walk 200m with them, resting as little as possible.”
Tripling up on your exercises isn’t just efficient, it’s also more effective than traditional training. In a 2011 study published in the Journal Of Strength And Conditioning
Research, subjects who did six moves in two mini-circuits made the same strength and muscle mass gains as people who did each exercise alone – but the circuit training group lost more fat and finished faster. Do eight reps each of dumbbell bench presses, flyes and rows with a minute between sets.
LOWER THE IMPACT
If you’re packing a bit of extra timber, stress on your joints from jumping or running is something you should aim to minimise, especially when doing high-rep, highintensity interval training (HIIT). Kettlebell swings are a full-body move that mimic the movement of jumping with zero impact. For cardio, think rowing – do 100m, rest for 40 seconds and repeat eight times. That’s your new sessionending finisher.