As for cardio work, those long, tedious runs on the treadmill need to be made a thing of the past.

It has been proven to be far more effective to complete your cardio work in short “bursts” of high intensity work with rest intervals between.

For example, you might split a 25 minute jog up by working at a comfortable pace (one where you are not too out of breath and can carry on for a long period without any problem) for 2 minutes, then increasing the work rate for 1 minute to a fast walk/jog/run that you can only keep up for the 1 minute and not much more. Then reduce the speed back to your comfortable pace and repeat this cycle for the 25-minute period.

You will find you get a much more interesting and harder workout from working like this and you can also keep it down to as little as 20 minutes – you’d struggle to keep this going for 30 or 40 minutes if you’re doing it right.

There are many ways to split an interval workout so by all means try different exercises such as rowing, skipping, swimming, cycling, cross-training, and not forgetting that you can do “cardio” work whilst using weights – remember, if you’re out of breath – it’s cardio. You could even mix them up during the same workout to spice things up a bit.

As you get fitter you can work harder, reduce rest periods, increase work periods or find other ways to increase the workout. Which leads me nicely onto the next port of call….Progression.

In order to continue to get results you need to increase the intensity of your workouts every time you go to the gym (or wherever you workout). This could be as simple as trying to get one more rep out in a set, increasing the weight you are using, changing the speed of the reps or simply progressing an exercise to a more challenging version. Without this constant increase, your body will adapt to the challenge it has been set and then stay there!

As for frequency, aim to be doing some form of exercise every day, this doesn’t have to mean hours in the gym, but get an exercise routine together that you can complete in 15-20 minutes that you can do every morning/evening at home. This could be anything from a brisk walk with the dog to a workout DVD (again, try to choose one that uses resistance – either weights or bodyweight). Aim to get a longer session (an hour or so) in at least a couple of times a week, but do these small workouts every day.

So, with the basics of nutrition and a fair idea of what you should be doing you should be ready to start your journey. Don’t think… Just do! These methods have proved results time and time again and they will work for you if you stick to them.

So if you’ve been struggling to drop those extra inches from your waist using more “conventional” methods, give this a try, you’ll be amazed at the results you can achieve!


Good luck!

Mark Broadbent

Dip. PT, Dip. IIST, KCA



If you’ve read this report and it makes sense to you, you may be left wondering “What now?”
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