Page 1 Page 2 Page 3 Page 4 Page 5 Page 6 Page 7 Page 8 Page 9 Page 10 Page 11 Page 12 Page 13 Page 14 Page 15 Page 16 Page 17 Page 18 Page 19 Page 20 Page 21 Page 22 Page 23 Page 24 Page 25 Page 26 Page 27 Page 28 Page 29 Page 30 Page 31 Page 32 Page 33 Page 34 Page 35 Page 36 Page 37 Page 38 Page 39 Page 40 Page 41 Page 42 Page 43 Page 4432 • THE RIVER SUMMER 2016 • FOR THE SOUL Don’t panic, it’s not too late to get in shape and face the summer with confidence by David Jordan and Yasmin Saadi t’s finally that time of year we have all been looking forward to; the sun has started to shine and the winter coats and heavy sweaters can happily be stored away. But with that comes a wave of panic about how much more of us will be on show; kick starting a frenzied search for quick fixes to get in shape fast. Before you buy in to the latest detox tea that just dehydrates you, or the 15 minute Jumping-Jack routine that will leave you hot, sweaty and injured: take a minute to read The Fitting Rooms’ top tips for diet, exercise and lifestyle habits that will help you look your best: 1. Give yourself a realistic time frame for improvement. One month isn’t generally long enough to get yourself in shape healthily and you really should allow between eight to twelve weeks. Remember: the shorter time frame you use, the more drastic your changes will need to be, making them far less sustainable in the long term. 2. Lower your calorie intake but don’t do so drastically. A 10-15% reduction is plenty as long as your calories are coming from the right sources. Home-prepared foods made from whole food sources should always be favoured over pre-prepared, processed meals and sugary snacks should be swapped for satisfying savoury snacks like nuts, hummus and celery sticks or a chunk of cheese. A good way to check your daily intake is to use diet tracking apps, like MyFitnessPal, which can make you realise how quickly those pesky calories add up and see how sugar levels can really sneak up on you. For most people, a reduction of 200-300 calories should be sufficient. 3. In terms of exercise, you should favour high-volume weight training which generates a huge calorie expenditure both during and after training making it far more effective than cardio for fat loss. Specific methods that are proven for great results in fat loss and toning are German Volume Training, giant sets, drop-sets and strength circuits: a quick browse through YouTube should give you a good explanation of these methods. Aim for two to three weight sessions a week. ‘‘ specific methods for great results in fat loss and toning are German Volume Training, giant sets, drop-sets and strength circuits