Middle East, 18 September 2018: When it comes to fitness, the results are unlimited. Whether you’re looking to lose weigh or tone up, a clear training plan can help you achieve the results you want.
Here, Fitness First National Academy Manager, Katherine Benson, and Fitness First Nutrition Manager, Banin Shahine, provide class recommendations along with nutrition tips for four different goals: weight loss, toning up, increasing endurance and building muscle.
Results: Weight Loss
Class recommendations: Cycling, Circuit Training, MasterSwim/Aqua and BodyBalance
Ultimately if you are trying to loose weight the main focus should be on creating a deficit with energy in versus energy out. Therefore you should be looking for classes with high-energy (calories) expenditure as well as looking at the energy (calories) that you are consuming.
Cycling is a bike-based class that will maximise energy expenditure and raise your heart rate too, this coupled with a circuit training class will ensure that you are targeting muscular endurance as well as aerobic endurance.
A water-based session is another excellent example of a high-calorie workout but is low impact, plus you enjoy the beautiful weather the region offers – absorbing sunlight will always lift your mood.
At Fitness First, we always recommend complementing your workouts with stretching – BodyBlance is a mixture of yoga, tai chi and Pilates that will mobilise the body as well as targeting your core.
Nutrition: Drink enough water and do not skip breakfast. Try to eat small but frequent meals and make sure half of your plate is always filled with vegetables. Increase your protein intake and limit high-fat and high-sugar foods.
Results: Tone Up
Class recommendations: BodyPump, X45, Tone and Pilates
If your aim is to tone up then you need ensure you are lifting weights – this could be body weight, fixed machines or free weights like dumbbells and barbells. BodyPump is a barbell-based class that aims to increase your muscle tone using high repetitions.
X45 is a signature class at Fitness First Middle East class, which combines high intensity interval training (HIIT) with selected body weight exercises using dumbbells. HIIT will give you an ‘after-burn effect’, helping you to continue burning calories even after you finish your workout – this alongside the weighted exercises it will help tone your major muscles.
Tone is a new Les Mills class, which we have recently introduced at Fitness First. It uses bands to strengthen and lengthen your muscles – but don’t be fooled, this is not an easy workout. You will be challenged and even those muscles you thought you didn’t have will be targeted.
Use Pilates to tone your core – a stronger core will help develop posture and balance between the muscles you are shaping whilst attending the other recommended classes to help you tone up.
Nutrition: Eat every three hours and make sure your plate is 50% vegetables, 25% complex carbohydrates and 25% lean protein. Avoid ready-made meals and high fat food and do not skip meals, especially breakfast. Keep hydrated with plenty of water.
Results: Increase Endurance
Class recommendations: RPM, Charge, BodyAttack and Yoga
RPM is a cycling class that helps to build aerobic endurance; this 45-minute class is structured to improve your cardiovascular system, which involves the heart and lungs. You will ride through flats, climbs and sprints to ensure maximum results.
Charge is another signature Fitness First class, which includes self-powered equipment like the Woodyway, Ski-Erg, rowing machine and assault bikes. Combine this with body weight stations and the results speak for themselves.
MasterSwim is a water-based programme delivered by the Swim Academy; this class will really help to improve your endurance levels, plus it complements other group classes.
The combination of these classes will definitely improve your endurance levels but I believe wellness is all about balance, therefore, I would also suggest yoga as it will help lengthen the body and make it more mobile following the high energy classes advised previously. But don’t worry, you don’t need to be flexible to go to yoga – start with a beginner class and try and do this at least once per week and you’ll quickly see improvements.
Nutrition: Increase your intake of Vitamin C and complex carbs. Avoid heavy food before exercise and before sleeping. Look at your calorie intake and ensure you are eating right for your weight and height.
Results: Build Muscle
Class recommendations: TUFF, BOXX, Brazilian Butt Blast and Core
TUFF is a signature Fitness First class that is a whole body workout. The class combines body weight, barbell and plate training and aims to improve muscular strength and endurance in three dimensions. This class will absolutely test you.
BOXX is a class that will develop your strength and speed. You’ll work on boxing combinations with pads and bags. Combine this upper body workout with Brazilian Butt Blast, which specifically targets the lower body and you are sure to build muscle from head to toe.
Remember that to maximise strength gains, you need to keep the weight high and the reps low – always consider this when selecting your weights.
Don’t forget your mid-section – CORE is a 30-minute workout that can complement any of the other classes mentioned above. Designed to strengthen your trunk – a strong core will mean you can lift heavier, with better form in the future.
Nutrition: Eat every three hours. Include protein in your snacks and try to eat your protein just after exercising. Switch from simple carbs to complex ones and include omega 3 sources in your meals.
Fitness First members have the option to access to unlimited classes at all Fitness First clubs throughout the region.