Chest. Beginner programme…Part 1

FOR MOST GUYS, “CHEST DAY” IS the best day of the week, training-wise. Here we set you on the right path in your chest quest with a machine-heavy routine that primes your pectorals for more specialized training down the road.

Some things to keep in mind… » As a beginner, err on the light side when choosing a weight. If you can’t finish the listed reps, it’s too heavy. » As a note for here and throughout the issue, if you see a decreasing rep scheme, pyramid up the weight each set; if the reps are the same set to set, choose one challenging weight and use it for all the listed sets of that exercise.

TURN YOUR RIDES INTO A WORKOUT

Up the ante during your cycle rides by using these clever training techniques to target your troubles zones and add challenge to your sessions.

Work your legs

Put the spotlight on your legs by using the ‘ride easy’ position: keep your hips midway back on the saddle, hands shoulder-width apart on handle bars and peddle through with a flat foot. This position balances the work around the entire leg.’ says Blain,

For hill rides, Blain recommends the ‘seated climb’. Position your hips to the back of the saddle, hands slightly wider than shoulder width, pushing through, focusing on pushing your heel down first. This focuses more work towards the back of the leg, activating your gluteus (bottom) and hamstrings – the endurance muscles of the leg,¹ says Blain. ‘Whether you have flat or clipped pedals, the emphasis should always be on smooth technique, working with your bike not against it,’ says Blain. ^‘If you re “clipped in”, you’ll be able to push and pull the pedals to ensure there’s always one part of your leg working, powering you along.’

Train your upper body

Use your ride to strengthen your upper body by standing up on the pedals. Simply stand in a central position when on an incline or, for explosive power, lean your upper body forwards so you’re centre over the top of the handlebars, known as the ‘attack’ position.

‘Cycling standing up means you can use your upper body to anchor the power through your legs as well as using your body weight to power the pedals,¹ says Blain. But standing up also means you have to work hard to carry your body weight/ Riding over changing terrains and cornering also helps develop your upper body and increases your effort says Blain.

Strengthen your core

As soon as you get on your bike, you’re working your core to balance yourself. But you can enhance the demands on your abs for greater results. You can actively engage your core by simply drawing your belly button in towards your spine, ‘says Blain ‘Focus on tightening your abs, but don t hold your breath/ Use your core to keep your back flat, shoulders down and stomach held in for the ideal ergonomic position that will also prevent fatigue and help maximize your leg work.

Pump your heart

lo get your heart beating, try a low-res (stance interval session/Start in a low gear with only a little resistance and slowly increase your pace over five minutes, Chen slow down and repeat several times,’ says Blain. This gradually makes your heart work longer and harder and improves cardio fitness levels. Cycle in the ‘racing position’ with your hips forward on the saddle and toes pointing down. This is ideal for prolonged high-pace riding as it’ll train you to work harder for longer.

Swing yourself fit…Part 2

WARM-UP
Make sure you do these moves before the main workout to help avoid injury.

GLUTEAL BRIDGE
REPS: 10 EACH LEG
Lie face-up with your knees bent and feet flat on the floor. Lift one leg off the floor so the foot’s pointing to the ceiling (a) and raise your hips so your body forms a straight line from your shoulders to your supporting knee (b). Pause, then lower your hips towards the floor.

TUBE WALKING
REPS: 20 EACH DIRECTION
+ Step into an exercise band so it’s just above your ankles. Bend your knees into a slight squat and place your hands on your hips (a).

+ Pull your belly button in toward your spine and sidestep to your right, making sure your feet face forward at all times (b). Repeat, stepping to the left.

Swing yourself fit

Kettlebells rev up your metabolism and shape your body fast. Here’s how to get the most from them

Kettlebells are all the rage at the moment. ‘Fitness gurus everywhere are excited about these cast-iron weights,’ says celebrity trainer Nick Mays of ikeepflt.com ‘They’re user-friendly (you can use them in or out of the gym and only need one bell to get an all-over workout) and allow you to swing from one move to the next without stopping, creating a cardio and resistance workout all at once.
Researchers recently found a 20-minute kettlebells workout can torch almost 400 calories, the equivalent of running a six-minute mile pace, or cross-country skiing fast uphill. This is just one of a long list of benefits’ says Mays, ‘You’ll not only gel a higher-intensity workout than standard weight-training routines, you’ll add definition to your entire body while improving heart and lung efficiency and working the body in a completely different way. This is because the kettlebells’ weight isn’t evenly distributed, so your stabilizer muscles have to work extra hard to keep your body balanced.
Do the following exercises back-to-back with as little rest as possible. Rest for two minutes, then repeat for a total of three circuits.

Power – food partners!

Boost digestion
PROBIOTIC YOGHURT AND BANANAS
Natural yoghurt with good’ probiotic bacteria helps boost your digestive health and imrnunitv by keeping bad’ bacteria in your gut at bay. But probiotics also need prebiotics – non-digestible fibres found in many healthy foods -to help the beneficial bacteria survive and thrive in your system. Eating a diet that includes prebiotics and probiotics may help increase the levels of these friendly bacteria/ says nutrition scientist Errirna Williams from the British Nutrition Foundation. Bananas are top sources of prebiotic fibre, along with artichokes, barley, berries, flaxseeds, garlic. leeks and onions, chard, kale and honey. Top your morning yoghurt with chopped banana and a sprinkling of ground flaxseeds.

Protect your heart
GREEN TEA
AND LEMON JUICE
Green tea is rich in antioxidants called catechins; when drunk daily, studies show this wonder tea helps cut your risk of cancer, heart disease and stroke Trouble ft, only about 20 per cent of the valuable tatechins in a cup of tea survive digestion and are able to be absorbed bv the body A studyat Purdue University In the US found squeezing lemon juice into your cuppa helps stabilise the ant lorid ants, allowing around 80 per cent of the catechins to survive and be absorbed. Orange and lime juices work too. but lemon has the most powerful effect.

Protect against cancer
TOMATOES AND OLIVE OIL
I omatoes contain lots of ly cope ne, the red carotenoid pigment thought to be protective against certain types of cancer, such as lung, prostate and stomach cancer and cardiovascular disease,’ says Williams, ‘Some small studies suggest when tomatoes or tomato-based products such as sauce are consumed with fat, such as olive oil, lycopene may be better absorbed by our bodies and therefore potentially be of more benefit’ Top your pasta with a tomato sauce made with olive oil.

Benefit your eyes
CARROTS AND AVOCADO
Carrots, and other orange fruit and veg such as sweet potatoes and mangoes, are rich in carotenoids and are a good source of vitamin A, which is essential For your eye health. ‘Some studies have shown absorption of vitamin A from these foods can be enhanced if they’re eaten with fats or foods containing fat. such as avocado. This is because carotenes are fat soluble/ says Williams. A carrot salad topped with avocado is a perfect choice.