The bridal workout: how to get fit fast
07 Feb 2017
If you've set your sights on weight loss or improved muscle tone, here's how you can do it quickly and healthily
It can prove difficult to make the most of a new gym membership without professional guidance, especially if your wedding is imminent and you need to stay focused.
K West Hotel & Spa’s personal trainer, Clifton Goldson (who has trained the likes of Calum Best, Made in Chelsea’s Proudlock, and England and Southampton footballer Ryan Bertrand) lends his top tips for achieving fitness goals and how best to simultaneously maintain a fit and healthy lifestyle in the lead up to the big day.
Don’t be afraid of the weights
What’s the secret to achieving the highly-desired dancer physique? Step off the cross trainer and pick up a pair of kettle bells. While cardio develops overall fitness levels and stamina, using weights in compound exercises – such as squats and burpees – is the key to building long, lean muscle mass. I advise high repetitions of back-to-back exercises using a low weight, followed by 30/60-second rest.
A balanced diet
80% of how we look is related to diet, so despite endless hours in the gym, you really are what you eat. Try to avoid fad diets and instead opt for a portion-controlled, balanced diet.
R & R: rest and rehabilitation
On a mission to get fit, overtraining may seem like a good idea, whether it’s a 2/3-hour session or two workouts a day. However, resting your body is just as important as exercising, as without rest progression can plateau. Schedule two rest days each week, and a full week out every three months. Getting a full eight-hour sleep each night will also ensure maximum results.
Too much of a good thing can be bad. The optimum amount of water needed to keep you fully hydrated is two litres, as much more than this can dilute sodium levels in the blood. Similarly, coffee has great health benefits as it helps speed up the metabolism and aids in fat-burning, but should be enjoyed only once a day.
Defining targets and measuring results
Do you want to feel fitter? Or tone up? Whatever your aim, it’s vital to set targets to stay motivated and to measure your progress. Steer clear of regularly using the weighing scales and instead quantify your progress using a measuring tape or before/after photos.
Enjoy the process
Fitness is a 50% physical, 50% mental challenge, so it’s important to enjoy what you do. Wear comfortable gymwear as you’re more likely to exercise for longer, and don’t forget your headphones if music is your big motivator. I advise to always finish your training with one exercise that you really love, as you will leave the gym feeling great on a post-workout high.
The main focuses should be portion control and a variation of both cardio and weight exercises. When combined, these will ensure the desired results in time for the big day.
Clifton's three five-minute daily fat-busting workouts
These three exercise circuits are ideal for brides-to-be, as they each target a different area of the body, so can either be repeated as many times as possible to target a specific area, or can all be combined for a really effective full body workout.
Do each exercise continuously for 30 seconds, then rest for 30 seconds before moving on to the next one. To make the circuits more challenging, weights can be added to most of the exercises, or if you’re working out at home, use a heavy bag of flour.
Circuit 1: Core + Cardio
- Mountain climbers
- Front plank
- Side plank (30 seconds each side)
- Russian twists
Circuit 2: Lower body
- Squat jumps
- Front and back lunges
- Spot sprints
- Glute bridges
- Single-leg squats
Circuit 3: Upper body
- Bend over rows
- Biceps to shoulder press
- Skullcrusher (overhead tricep press)
- Side and front shoulder raises
- Tricep dips