Page 28 - WW_Magazine-TheClub-Spring2020-A4P

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WENTWORTH AT HOME that run without trying so hard, an adaptation WORKOUT 1

by your body to find a way of wasting
(burning) less energy so over time the energy
YOUR FITNESS cost of each run becomes less. You didn’t PUSH UPS
think your body increased your fitness to
benefit you did you? Nope, your body’s goal
is always to find the least stressful way to live
Push up off your knees if necessary. Slowly lower your body as far as you can
off as little energy as is necessary for survival. with a straight torso between either feet and shoulders or, if on knees, between
Our Head of Gym Gideon Coe has a few helpful hints & workouts to keep you fit Burning extra is more effort and wear on the knees and shoulders. Push up fast, around 70% max speed and lower in double
system and, just as driving to work is more
appealing than cycling, the less the better. the time per rep (about 1 second up and 2 down). continue in this fashion (don’t
race) until total muscle failure (where you cannot perform another repetition).
What about the skinny people I see in the
gym? You’re making the mistake of assuming FREE SQUAT
that’s why they look how they do. Did you
see them a short time ago 30lbs heavier only With your legs slightly wider than shoulder width and feet slightly flared
to miraculously slim down? Assumption outwards, slowly drop into a squat as deep as you can to where your hip joint is
regarding exercise (or anything) can often the same level as your knees keeping the weight of your body on both heels
lead to the wrong conclusions. A Track with feet flat. Simultaneously move your arms forward as necessary during
cyclist’s huge legs are no more the result of descent. Push through your heels and rise up to almost complete lockout over
extensive bike riding than basketball players 2 seconds. Lower over 3 (one Mississippi etc.). Aim for 20-40 reps. Don’t race
are tall because they bounce a ball well. Most
Track cyclists train extensively with heavy ABDOMINAL DOUBLE CURL
weights and squat regularly with over double
their bodyweight. They’re effectively Lie on the floor or mat face up, knees tucked toward chest,
hands supporting head.
strength athletes who happen to ride a bike,
albeit, brilliantly. Try Googling ‘Sir Chris Hoy Lift both the lower body and upper body toward each other as if you
squatting’ and you’ll see what I mean. are trying to touch your knees to your ears. Let the elbows go outside the
knees and contract hard at the point of no further movement. Slowly return
For those of you dumbstruck by my audacity to the point where your thighs are vertical and your upper back touches down
and apparent discourtesy toward a regular and repeat. Take around 4 seconds to lift ad 4 to lower. Squeeze as hard
gym practice that has, perhaps, served you as you can at the top and aim for 10-15 reps.
well for years; this is not aimed at you. You
know as well as I do that your well maintained
physical self is not the result of merely adding REPE AT COMPLETE SEQUENCE OF THREE
moderate intensity cardio training to a E XERCISES 1-2 MORE TIMES
o, you want to get in shape but your first time is total control over what you do. Three times per week and you’ll be just haphazard (read, normal) lifestyle. Nor did
beloved gym just closed down along You get to call all the shots. over 1000Kcals in credit - or so you think. you likely start out with pounds to lose only
with the rest of the world. All is far Now, factor in the fact that you were going
Sfrom lost as you now have far more What if you were to come out of this to burn 50-70 Kcals during that 30 to add a few sessions per week and hey 1 - So, a diet basically. Of course you can lose weight with diet
control than ever before. situation in the summer 14-20lbs lighter, minutes anyway and that you never track presto - new you! Neither am I trying to take alone but muscle will likely be lost along
leaner and fitter? If you’ve been trying for your daily intake but go through each day away the other obvious benefits of said I know you hate the word and you’ve read with bodyfat. You may see this as
Every working day I talk to people who want the last couple of years then it hasn’t been in the hope that by some miraculous training, such as feeling more energetic, that they don’t work, bla bla bla. Personally, insignificant but every pound of muscle
to change their body shape only to be met working. Well now it can. chance you’ve consumed only enough sleeping better, more clarity of mind or over 20 years of working with all manner of you carry requires approximately 40Kcals
with the same obstacles; energy to fuel your body for the day simply taking the stairs and not getting out of people I’ve never found a diet that didn’t per day just to exist. A pound of fat requires
It’s going to take some work and some without surplus (that could eventually be breath. These are all fantastic benefits, some work that met that primary requirement. It approximately only 3Kcals per day to exist.
• I travel a lot mental fortitude, but without all the stored as body fat). of which you possibly hadn’t foreseen before stands to reason; regularly eat less than you So, lose 10lbs of muscle and you will
outside pressures, or anyone to let down embarking on an exercise program. However, need and your body will slowly cannibalise subsequently burn 400Kcal less per day
• I have no time to prepare my food you can embark on a plan with no work or Now, this can swing wildly day to day but for many of you, losing weight or more its own body tissue to meet the reduced than before, i.e., you would need to eat
ahead of the day. social consequences. This will hopefully assuming you’re not a gluttonous maniac accurately, fat was numero uno on the energy requirement. Adherence is another 400Kcal less to just remain the same
• I’m always on the go; never know where never happen again in our lifetime which it’s probably an average surplus of 200 or priority list. Taking solace with all the other issue but suffice to say, if energy consumed weight, all the while being weaker and less
benefits can be wonderfully cathartic but still
makes it an opportunity not to be missed.
I’m going to be. so Kcals per day or 1400Kcals in an doesn’t scratch that original itch. is less than that expended over a reasonable able. Moreover, muscle is always the right
shape. It is the very structure atop our
ordinary week (if you never go out, lounge
• We entertain a lot so it’s impossible to So, with the gym closed you’re beginning around on the sofa eating crisps or hit that Yes, regular cardio training burns energy. The period of time, it always works. skeletons and responsible for all our
stick to a plan. to panic about how on Earth you’re going deserved bottle of wine). 2 - Some sort of action required to convince movement and capability. Only excess fat
to get your fix of energy expenditure. only problem is the fat burning payoff is so your body that it needs to keep your over the top, and in worse cases amongst
• My friends are always inviting me out Locked down with no chance of hitting There are approximately 3500Kcals in a poor. For most people who can actually run muscle mass. our internal organs can make us appear less
and won’t take no for an answer. that treadmill or bike for your daily chore pound of fat that you carry on your body. for 30 minutes, it would take 12 to 16 such (or more, depending upon your point of
will have you gaining weight faster than you With the above example, the 1000Kcals runs to burn a pound off your body and only This means resistance training which can view) shapely.
• Once I’m at the bar, I can’t help myself. can say ‘no thanks’, to a donut - or will it? burn is actually only about 800Kcal. Tie then, if you never over consume over most obviously be achieved by lifting
that in with the 200Kcal average surplus baseline Kcals. Most people overeat to the I didn’t include cardiovascular training as it’s
• Regular mealtimes are hard to stick to Don’t take this the wrong way; after all, my that you’re consuming each day (1400 for point of accommodating all exercise plus a weights, though circuit training, Pilates and not a primary requirement in that if the
job is to sell exercise so please bear with week) and you’re 600Kcal over the top. So, little more. It’s no secret why so many people certain types of yoga can work if intense above conditions are met, fat loss will occur
Well… not anymore, eh? You are now in a me. The amount of energy most people in effect, your three virtuous visits to the are 3 pounds heavier than last year despite enough. Without resistance training and without further exercise.
position to use this unfortunate situation to burn at the gym is not terribly effective at an effective Kcal deficit, significant
your advantage. You’re not socialising, having creating much of a difference to your body gym have resulted in you getting fatter, regular exercise. Hint; it’s not lack of running. amounts of muscle will be lost resulting in Now, before you brand me as some sort of
to bend to peer pressure, working so weight. A thirty minute run at a regular slower. Think on that for a moment. Effective fat loss requires two primary things; less fat loss and a slower metabolism which anti-cardio activist, I think that a structured
erratically that you have no control. In fact steady pace will burn approx Of course you will have become much 1 - A regular and sustainable energy deficit & subsequently curtails the effectiveness of plan of cardio exercise is very beneficial to
the one thing you have, for quite possibly the 300-350Kcalories. Do that diligently fitter over time and can probably bash out 2- maintenance of lean body mass. the diet. the above requirements. It promotes good

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