heaLth & Beauty
to adapt. sometimes, you may cheat too
much and try to compensate by skipping Easy EXErCisEs
meals elsewhere. Missing a meal will Convenient, quick and easy, you LaTeRaL Raises
only make you stressed and irritable, so can do these exercises anywhere. 1. Sit on a chair with your back
it’s best to just carry on punishment-free. Even if you’ve no weights to hand, straight, holding weights in
a full tin of beans will do the trick! each hand.
DiEt Don’ts To get arms Jennifer Aniston 2. Bend both elbows at 90 degree
With all sorts of programmes offering would be jealous of, do these angles and contract your
speedy weight loss in short spaces of exercises three times a week with abdominal muscles.
time, it’s easy to be taken in by these a day off in between. Do three 3. Keeping the shape of the
unbelievable promises. fast, fad diets sets of 10-12 repetitions for each elbows, slowly raise your arms
are notorious for being effective only in muscle worked. to shoulder level.
the short term. Losing weight fast means 4. Lower and repeat.
you will lose water and muscle weight RemembeR:
– which means the weight will rebound 9 Never lock your elbow or benT-oveR Rows
back on you in no time. knee joints 1. With a weight in each hand,
your weight loss regime should aim 9 Gentle, smooth movements bend at your waist so that
for no more than one or two pounds per are key – don’t rush things your chest is leaning forward
week. if you are aiming for significant 9 Breathe in when relaxing; over your feet. Keep your
weight loss, consult a dietitian. Visit breathe out when flexing head up and your shoulders
the irish nutrition & dietetic institute back. Do not curve your back.
website (www.indi.ie) to find an expert TRicep exTensions 2. With your knees slightly
in your area. 1. Stand with your feet shoulder- bent and your feet just over
width apart, a weight in each shoulder-width apart, fully
Work out to Work it hand, hands resting by your extend your arms and allow
healthy eating combined with regular sides and elbows slightly bent. the weights to hang down
exercise yields the best results as far 2. Raise your right arm so it is around your shins.
as weight loss goes. depending on above your head. 3. With your thumbs pointing
your goals, you should be doing 30-60 3. Keeping your upper arm in inwards, lift the weights up
minutes of cardio exercise four to six position, bend your right arm toward the stomach in a
times per week and two to three weight at the elbow and lower the rowing motion.
training sessions for muscle definition. weight behind your head. 4. Return to starting position
Cardio exercise does not have to take 4. Straighten out your arm to and repeat.
place on a machine – running, walking, raise the weight back above
biking and swimming can all be done your head. push-ups
5. Repeat with left arm when 1. Lie with your stomach on top
repetitions have been of an exercise ball and both
completed. feet and hands on the floor.
2. Staying on top of the ball,
TRicep dips slowly walk yourself
1. Sit on a chair and place your backwards until your stomach
hands either side of you, next is directly over the top of the
to your hips. ball and both legs are
2. Gripping the edge of a solid extended back behind you
chair, lift yourself upwards with feet placed hip-width
and move your hips forward apart. Your arms should be
until your torso is hovering over resting on the ball.
the floor in front of the chair. 3. Place your hands on the
3. Bend your elbow (no more sides of the ball, close to the
than 90 degrees) and lower top and directly below your
your hips towards the floor, shoulders.
keeping your back straight 4. Push your body upwards your
and your shoulders down arms are fully extended.
(don’t shrug). 5. Hold this position for a second
4. Raise yourself back up and or two.
straighten your elbows. 6. Lower yourself back to the
5. Repeat from step 3. starting position and repeat.
the White paGes 55
TWP_43-86-EM 2.indd 55 28/07/2009 15:49:44
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