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product is not only the highest quality of Hydrox it is priced the lowest. Because I found
out that most diet products are used for more than 8 weeks I decided to keep our product
at an affordable price so that you can continue to see results......Consult a Doctor before
starting any diet program! Asthmatics should be careful which diet pill they chose to take. I
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The four-week bikini body plan
by Antonia Court
It’s not summer, and chances are you’re in a bit of a panic about how you’ll look in your bikini.
But even if you only have a few weeks before you jet off on holiday, the good news is you can
give yourself a makeover in as little as a month
Fitness expert Josh Salzmann has put together an intensive four-week workout plan to help
you look and feel your best. ‘You will have to work pretty hard over the next few weeks, but
bodies are quick to adapt to exercise,’ says Josh. ‘If you follow the programme properly, after
four weeks you should see a reduction in body fat and look more toned,’ he adds.
Each week, Josh introduces a new element of keeping fit, allowing you to build up an effective
cross-training programme. As he points out, looking good and feeling healthy in the long term
involve following a healthy diet, drinking a lot of water and continuing to work out regularly.
Although the next month is important, don’t just stop after the four-week plan is over – this
programme is a great way to help improve your fitness level and get your routine back on
track, not just for summer but throughout the year.
Week 1
Your task: to burn fat
How: through interval training
Your goal for this week: three 30-minute interval training sessions.
Interval training is one of the best ways to burn fat. It involves changing the intensity or level at
which you are exercising for a couple of minutes during your workout. For instance, during
your 30-minute workout, try running (or walking) at your normal pace for three to five minutes,
then run (or walk) at a faster pace for three to five minutes, and slow down to your normal
pace again. If you’re working out on the step machine in the gym, step at a normal pace for
three to five minutes, then take the resistance up for three to five minutes, and so on. Build up
the intervals, so with each high intensity burst you’re working harder than the one before.
By working hard for short periods of time and allowing yourself time to recover, you can push
yourself harder than if you tried working at a high intensity for an extended period of time. In
working yourself harder, you push your muscles, lungs and heart to their capacity, thereby
improving your overall fitness level and, consequently, your body’s ability to burn fat.
Josh recommends doing your interval training sessions in the morning if possible, as this will
kick-start your metabolism for the rest of the day and ensure you burn as many calories as
possible. This is because by working out in the morning you raise your metabolism and keep it
elevated throughout the day. However, if you work out in the evening and then go to sleep,
your metabolism slows down, so you don’t benefit as much from the increase in your metabolic
rate.
Week 2
Your task: to banish cellulite
How: through deep stretching
Your goal for this week: three 30-minute interval training sessions, followed by 15-minute deep
stretch sessions.
Cellulite is like any other fat in your body, but the difference is in the way it’s stored. In women’
s bodies, the connective tissue that runs between the layers of skin is tighter and closer
together than in men’s bodies and, as a result, forms several bucket-shaped chambers. Fat is
then stored in these chambers and, once they fill up, the fat protrudes over the top of the
chamber, creating lumps and bumps that appear through the skin.
Marja Putkisto, author of The Method Putkisto (Headline Books, £12.99) has pioneered deep
stretching to help eliminate cellulite. Her method actually alters the length of your muscles and
the shape of the fat storing chambers, so that the fat is spread more widely across the tissues
and is less likely to protrude over the top and produce dimply-looking cellulite.
So how does deep stretching work? Marja explains that it begins where a normal 30-second
stretch ends. This kind of stretching involves lengthening the stretch for two to three minutes,
using visualisation and deep breathing. The idea is to start by taking the stretch to the point
where you feel the muscles resist, then hold it, breathe and focus your mind on relaxing and
lengthening the muscle. When the feeling of resistance stops, stretch further and do the same
thing again until you feel you can’t go any further. The result is increased flexibility, longer
muscles and cellulite-free skin.
You can start with the following lower body stretches, but don’t push yourself too hard. If any
stretch feels extremely painful, stop immediately.
Hamstring stretch
Sit on the floor with one leg extended in front of you and the other bent so that your foot rests
against the inner thigh of the extended leg. Bending from your waist, reach forward towards
your toes with your hands, ultimately trying to press your stomach and your chest against your
leg. You should feel the stretch along the back of the extended leg. Take hold of your shin or
foot (however far you can reach) and keep stretching until you feel your muscles resist, then
slowly push deeper into the stretch.
Gluteal stretch
Lie on the floor with both knees bent and your feet flat on the floor. Cross your right leg over
your left knee so that your right ankle is resting on your left knee at a 90-degree angle. Reach
forward and wrap your hands around your left thigh so that your hands clasp just under your
knee. Lift your left leg so your foot lifts off the ground, and pull your left leg towards you. You
should feel the stretch deep in your right buttock. Keep stretching until you feel your muscles
resist, then slowly push deeper into the stretch.
Inner thigh stretch
Sit on the ground and bring the soles of your feet together, letting your knees drop out to the
sides. Then sit up straight, rest your elbows along your inner thighs and gently try to press
your knees to the floor. You’ll feel the stretch along your inner thigh. Keep stretching until you
feel your muscles resist, then gently push deeper into the stretch
by Antonia Court
It’s not summer, and chances are you’re in a bit of a panic about how you’ll look in your bikini.
But even if you only have a few weeks before you jet off on holiday, the good news is you can
give yourself a makeover in as little as a month
Fitness expert Josh Salzmann has put together an intensive four-week workout plan to help
you look and feel your best. ‘You will have to work pretty hard over the next few weeks, but
bodies are quick to adapt to exercise,’ says Josh. ‘If you follow the programme properly, after
four weeks you should see a reduction in body fat and look more toned,’ he adds.
Each week, Josh introduces a new element of keeping fit, allowing you to build up an effective
cross-training programme. As he points out, looking good and feeling healthy in the long term
involve following a healthy diet, drinking a lot of water and continuing to work out regularly.
Although the next month is important, don’t just stop after the four-week plan is over – this
programme is a great way to help improve your fitness level and get your routine back on
track, not just for summer but throughout the year.
Week 1
Your task: to burn fat
How: through interval training
Your goal for this week: three 30-minute interval training sessions.
Interval training is one of the best ways to burn fat. It involves changing the intensity or level at
which you are exercising for a couple of minutes during your workout. For instance, during
your 30-minute workout, try running (or walking) at your normal pace for three to five minutes,
then run (or walk) at a faster pace for three to five minutes, and slow down to your normal
pace again. If you’re working out on the step machine in the gym, step at a normal pace for
three to five minutes, then take the resistance up for three to five minutes, and so on. Build up
the intervals, so with each high intensity burst you’re working harder than the one before.
By working hard for short periods of time and allowing yourself time to recover, you can push
yourself harder than if you tried working at a high intensity for an extended period of time. In
working yourself harder, you push your muscles, lungs and heart to their capacity, thereby
improving your overall fitness level and, consequently, your body’s ability to burn fat.
Josh recommends doing your interval training sessions in the morning if possible, as this will
kick-start your metabolism for the rest of the day and ensure you burn as many calories as
possible. This is because by working out in the morning you raise your metabolism and keep it
elevated throughout the day. However, if you work out in the evening and then go to sleep,
your metabolism slows down, so you don’t benefit as much from the increase in your metabolic
rate.
Week 2
Your task: to banish cellulite
How: through deep stretching
Your goal for this week: three 30-minute interval training sessions, followed by 15-minute deep
stretch sessions.
Cellulite is like any other fat in your body, but the difference is in the way it’s stored. In women’
s bodies, the connective tissue that runs between the layers of skin is tighter and closer
together than in men’s bodies and, as a result, forms several bucket-shaped chambers. Fat is
then stored in these chambers and, once they fill up, the fat protrudes over the top of the
chamber, creating lumps and bumps that appear through the skin.
Marja Putkisto, author of The Method Putkisto (Headline Books, £12.99) has pioneered deep
stretching to help eliminate cellulite. Her method actually alters the length of your muscles and
the shape of the fat storing chambers, so that the fat is spread more widely across the tissues
and is less likely to protrude over the top and produce dimply-looking cellulite.
So how does deep stretching work? Marja explains that it begins where a normal 30-second
stretch ends. This kind of stretching involves lengthening the stretch for two to three minutes,
using visualisation and deep breathing. The idea is to start by taking the stretch to the point
where you feel the muscles resist, then hold it, breathe and focus your mind on relaxing and
lengthening the muscle. When the feeling of resistance stops, stretch further and do the same
thing again until you feel you can’t go any further. The result is increased flexibility, longer
muscles and cellulite-free skin.
You can start with the following lower body stretches, but don’t push yourself too hard. If any
stretch feels extremely painful, stop immediately.
Hamstring stretch
Sit on the floor with one leg extended in front of you and the other bent so that your foot rests
against the inner thigh of the extended leg. Bending from your waist, reach forward towards
your toes with your hands, ultimately trying to press your stomach and your chest against your
leg. You should feel the stretch along the back of the extended leg. Take hold of your shin or
foot (however far you can reach) and keep stretching until you feel your muscles resist, then
slowly push deeper into the stretch.
Gluteal stretch
Lie on the floor with both knees bent and your feet flat on the floor. Cross your right leg over
your left knee so that your right ankle is resting on your left knee at a 90-degree angle. Reach
forward and wrap your hands around your left thigh so that your hands clasp just under your
knee. Lift your left leg so your foot lifts off the ground, and pull your left leg towards you. You
should feel the stretch deep in your right buttock. Keep stretching until you feel your muscles
resist, then slowly push deeper into the stretch.
Inner thigh stretch
Sit on the ground and bring the soles of your feet together, letting your knees drop out to the
sides. Then sit up straight, rest your elbows along your inner thighs and gently try to press
your knees to the floor. You’ll feel the stretch along your inner thigh. Keep stretching until you
feel your muscles resist, then gently push deeper into the stretch
Week 3
Your task: to tone and sculpt
How: through strength training
Your goal for this week: three 20 minute interval training sessions followed by 20 minutes of
strength work. Finish off with 15 minutes of deep stretching.
So far, you’ve been burning fat and getting rid of cellulite, but if you want your body to have
that super-sculpted look, you need to do some strength training. Aside from making you look
more toned, strength work also speeds up weight loss. This is because muscles require more
energy than fat to function. While fat is simply stored energy in your body and doesn’t require
fuel to maintain itself, muscles are active so they need to be fueled in order to function. Even
when they are not being used, muscles require fuel to recover from exertion. Consequently,
the more muscle you have, the more fuel they need and the more calories you use, or burn.
It is important to do strength training or resistance exercises for your whole body. Start with
your larger muscles and then do more specific exercises to target the smaller muscles as well.
For instance, to tone the area around your buttocks and thighs, start with exercises such as
squats and lunges that use all those muscles together. Then move on to exercises such as leg
curls and leg raises that isolate smaller muscles.
Week 4
Your task: to combine the previous routines into a weekly plan
How: through cross-training
Your goal for this week: Four to five workouts.
Cross-training refers to a programme that involves combining strength work, aerobic work,
stretching and relaxation. You’ll be using different muscles each day, which means you’ll be
able to work out at an intense level without overstraining your body. It also means you’ll see
quick results.
From this point on, you need to take all the exercises you have done for the past three weeks
and alternate them so you do different workouts every day. Here’s a sample weekly plan:
Monday: do your strength training and deep stretch workout
Tuesday: do your interval training and stretch workout
Wednesday: take a day off
Thursday: go back to your strength training and deep stretch workout
Friday: do your interval training workout
By the end of the four weeks, you will notice a change in the way you look as well as the way
you feel.
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