The May Fair

The May Fair hotel blog

12 Jan 2011

Guest blog: Burn off those Christmas calories with Ben 0  

Posted in Spa & Gym

We promised you in December that he would be back! Resident Personal Trainer at The May Fair Ben Kilner will be joining us once a month from The May Fair gym with some fabulous health and fitness tips, advice and exercises to keep you looking tip top. Thanks Ben!

Burn off those Christmas calories Tabata style!

The May Fair gymNo time and little equipment, but still want to burn fat and get the body that will turn heads and make you feel great? Then Workout with Tabata circuits!

The basis of Tabata training is to perform intense intervals/circuits working for 20 seconds followed by 10 seconds of rest continuously for a total of 4 minutes. High intensity resistance workouts like this will not only build muscle tissue and help tone but will also raise your metabolic rate and keep it raised for the remainder of the day causing you to burn more calories after you have finished training.
Firstly, start with a light warm-up for 3-5 minutes to help raise your heart rate and prepare your muscles for exercise. This can be completed on one of the cardio machines at the gym or simply performing a combination of step-ups, star jumps and shuttle runs at a moderate intensity. Follow this with some dynamic stretching (stretching with movement that replicates the chosen activity).

The Tabata circuit

– Perform each exercise for 20 seconds, with a 10 second transition to the next exercise in the exact exercise order listed for 4 straight minutes. You should therefore be able to complete 2 full circuits in exactly 4 minutes.
– After completing the last exercise, take a 1 minute rest
– Depending on your level aim to perform this 5 minute sequence 4 times or 20 minutes in total.

Exercise 1 – Jump Squat

Exercise 2 – Press-up

Exercise 3 – Plank

Exercise 4 – Running step-up (Use a block or step and run up and down as fast as you can for the 20 seconds)

Nutrition tips to follow for a leaner body:
The May Fair gym1. Have five or six smaller meals a day to increase your metabolism.

2. Stop eating the foods which get converted into layers of fat. This includes starchy carbohydrates like bread and pasta, high sugar and confectionary foods, and fast foods which contain high levels of hydrogenated fats.

3. Have a source of protein in every meal, (lean meat, fish, nuts,

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eggs), eat more fresh fruits and vegetables and drink 2-3 litres of water a day to flush through toxins.

Wow thanks Ben! Try this out and let us know how you get on or if you need a little motivation, come down and see us at The May Fair gym to arrange some one-to-one personal training sessions or email Ben at ben.kilner@themayfairhotel.co.uk for more information.

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Posted in Spa & Gym

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