• Wedding Fitness Plan Part 1

    Wedding Fitness Plan Part 1

    Take a Good Hard Look at Your Body

    You are getting married and you want to be in the very best physical shape for your big day. The first thing you need to do is decide how much work you need to do to get your body ready for your big day.

    Questions you should be asking yourself are:

    •     How much body fat do I have?
    •     How much muscle do I have?

    You can buy a set of scales that will tell you this information, a great investment. A good make and model is Tanita Inner Scan. Some of the cheaper scales are unreliable and can be a total waste of money.

    Once you have the answers to these two questions, find out where your results lie in the table below. The table displays what I think are reasonable values for regular women. If you are exercising more than 6 hours a week then your body fat percentage can be lower than 18% and still be healthy.

    ? Excellent Good OK Poor Awful
    Muscle >48kg 45-48kg 41-44kg 38-40kg >38kg
    Fat 18-22% 23-27% 28-32% 33-40% <18% OR>40%

    Losing fat

    The best way to lose fat is by changing your eating habits, modifying your lifestyle, and by doing the right type of exercise for your body. If you have a high paced lifestyle, doing lots of intense aerobic exercise might be counterproductive to losing fat. That is because intense aerobic exercise can increase your stress hormones, which tends to promote fat storage.

    Gaining muscle

    You should aim to increase your muscle mass as part of your pre-wedding training, unless you are a body builder. Focusing on increasing muscle will give your body more definition.

    The best way to gain more muscle definition:

    • Train 3 to 4 times a week focusing on exercises using free weights, for example dumbbells, olympic bars, medicine balls.
    • Aim for 8-12 repetitions of each exercise
    • Repeat each exercise three times and rest for 1-2 minutes in-between each set
    • Make sure your workouts are challenging

    Lorna is a female personal trainer based in Shoreditch, London. You can find out more about how she works. You can also book a free consultation with her.

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