For The Body You Deserve


Donna Hubbard - Gymophobics Founder


Each month Donna Hubbard, Founder of the Gymophobics chain of ladies Gyms and inventor of the acclaimed Resisted Tension exercise system, shares her secrets on diet, health & figure improve- ment with the Flyer readers.


As we all know, the key to losing


weight is to burn more calories than we consume. If you have been read- ing my earlier columns you will know that the best way to do this is to avoid extreme diet and exercise by doing a little more exercise and eat- ing a little less.


Most slimmers turn to cardio activity such as jogging but cardio won't help unless you were planning to run for about five hours every week! A vigor- ous cardio session will make you sweat but will burn so little fat as to be an irrelevance


If it is fat you want to reduce rather than fluid you will need to do exercis- es that cause your muscles to burn more calories. Of all the parts that make up our body, i.e. Bones, Muscles, Fat, and organs, t is our muscles which burn most calories. It makes sense therefore to focus on your muscula- ture.


When you exercise muscle you cause more muscle fibres to 'switch on'. Repeat this often enough and gradu- ally more and more fibres will remain 'switched on' even while we sleep! That means they will burn far more calories as 'switched on' muscle fibres burn more energy than those that are 'switched off'.


You can see the evidence for this


when you look at someone whose muscles are highly toned. Most ath- letes can eat huge amounts of food without gaining weight. Their muscles are burning huge amounts of calories 24/7.


So the key to fat burning is sensible eating and exercising our muscles.


What to do? Concentrate on exercis- ing the three largest muscle groups in the body at least three times each week. That's the Chest, upper Back and Thighs.


Resistance exercise is best as you can do enough for each group in just ten to fifteen minutes.


Today I will give you a Thigh exercise to start you off. Do it three times each week. Do just 12 repetitions, have a short rest and then repeat. Gradually increase the number of repetitions that you do. If your Thighs feel a little sore at the end of a session it indi- cates that the exercise is working. Within four to six weeks you will be amazed at how much your thighs have


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toned up. Best of all however is the knowledge that you are in the process of turning your body into a fat burn- ing machine! Remember, toned mus- cles burn more fat.


Thigh Exercise - Seated leg raises Sitting on the floor - One leg bent, one leg straight, the foot on the straight leg should be flexed. Place hands behind back with palms down and facing forward.


Raise the straight leg as high as possi- ble then lower towards floor, without touching the floor then repeat move- ment. Try 12 reps if possible then change over legs. Repeat 2 sets if you can on each leg.


Just watch those thighs tighten and tone before your very eyes.


Diet Tip Be very careful about fruit drinks. Most contain plenty of sugar and even the so called natural fruit juices can contain far more calories than you realise. Simply check the label.


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