Wedding Day Fitness and Nutrition

George Watts: I know it took us more wedding, I think its serious amount of exercise to get rid of these lumps and bumps. Well, I’m here at the City Point Club to meet uncertain medium expert, let’s go take a look. Okay, now the most important question to start with is everybody wants to look fantastic on their wedding day, where do we start? Lyn Clay: Okay, first of all, the most common mistake is that people stop eating. When you think I want to get into that dress and they stop eating to try to get in there; the problem with that is when metabolism slows and they lose muscle and so it actually makes weight loss harder and harder; so that first hit is to eat regular meals, small regular meals. Space your calories throughout the day so you’re having breakfast and mid-morning snack; lunch and mid-afternoon snack and evening meal. George Watts: And of course, we need to talk about, you know, time scale, because, you know, a bright planned out wedding, when do they start thinking about how to look fabulous? Lyn Clay: Okay, that would really depend on the bride; I would tend to get people to work back and get themselves plenty of time; so if somebody has 14 pounds to lose, I would ask them to take 7 weeks. So really, 2 pounds a week is what you should be looking at as the average for weight loss. George Watts: Now we’ve got to the big day looking fantastic, fit into the dress, what do we have, you know, for the wedding breakfast? So we just stick with the diet or do we get full packed? Lyn Clay: Well, I think it depends what do you want to go into the day, some people would like to relax through the day and just tease off, other people really want to stick more to their regime and maybe sort of pick a cordon bleau meals so you put a little this side portion of meat, that’s no way have a come, and then you got a small amount of vegetables George Watts: Okay, so here is in our top 5 tips to look tauntly gorgeous for your big day. Lyn Clay: Tip number 1, eat small regular meals, then work out your calories, divide them between 5 to 6 meals a day. Tip number 2, add protein to each meal; protein makes us feel fuller for longer and it drives on metabolism, so it makes weight loss easier. Tip number 3, get those vegetables, that fruit into your diet, whole grain, pasta, whole grain cereals, they’re all full of fiber and fiber full us up for longer also. Tip number 4; add ingredients to your diet to accelerate your results; so green tea is a fantastic one. Tip number 5, drink more water; make sure you’re drinking 2 to 3 liters of water per day, that’s going to help us to mobilize fats as well, and it’s going to make sure your skin and your hair of glowing for your special day George Watts: Okay Lyn, now lots of great tips there in terms of food, now it’s the bit that one quite scared of to say the least, the gym. Are you ready? Lyn Clay: I am George Watts: Come on, let’s go Lyn Clay: Come on let’s go. George Watts: Lyn, when you step a boarding machine, is this where we start when we told gym? Lyn Clay: It certainly is, for the cardio equipments start with intermittent exercise, is the most effective exercise at burning calories; so we might think we have to plot on here for 20 minutes and it’s going to be really hard work, break with that 20 minutes off into 3 minutes sections for example, so we did 3 minutes running, get the pace so we can manage, then we stop, then we walk for a couple of minutes. George Watts: So at home, what do we do? Lyn Clay: Okay, first of all, obviously, did we have good equipment that we have available in the gym, so you got to look at doing those exercise again, involve thick muscle course, so we can start for something like a simple squat, that’s very, very effective exercise for toning and defining the leg, muscles in the legs. So if you just stand with your feet, just wider than the hip, land apart, and then you juts sit back keeping your knees behind your ankles and you have to always re-balance yourself with your upper body, so your knees George Watts: And you can feel the pull here, can’t you? Lyn Clay: Absolutely, yes. So again, we can work from doing 12 repetitions of those, again, slow and three-fold George Watts: Okay Lyn, so your top 5 tips for looking body-perfect Lyn Clay: Great, okay; so when you, if you’re going into a gym, then first of all get instructions from a PT, to show you how to use the equipment and can recommend some exercises for you. The second one is to exercise at least 3 times per week, if you want some results so you need to put I that commitment 3 times per week. The third one is to combine cardiovascular exercise, the runner, the treadmill, the rower with resistance exercises whether it be the squats and the lunges that we just looked at, or whether it be the weights equipment we did the test press that we looked at as well. The fourth tip is to make sure regularly use large muscle grips. The exercises that we looked at all concentrates on large areas of muscle, you’re going to burn more calories by doing that, I mean, get a greater effect. And finally, if you’re going to hit the gym, all you’re going to be doing your exercise at home, make sure you’re well-hydrated. If you’re not hydrated well, you’ve not been drinking your 3 liters of water per day, you’re going to feel sloppy and the signs you’re going to be thick fully hot George Watts: Thanks for all that informations out there, it’s been great; I promise I will get to the gym from this time, but the cruel of that, let’s do a course and look at this runner, come on.