PHOTOS: HOW TO GET FIT IN JUST THREE WEEKS

DEBORAH’S FITNESS AND DIET PLAN

Deborah’s programme, a compressed version of Adrian Collins’ eight-week plan, was devised by Adrian to get her fit and to address her posture issues in just three weeks. 

FITNESS REGIME 

Day 1 – First session

Gait analysis of the client to find out any movement issues or irregular movement patterning. It’s important to make sure the body alignment is in place before setting out on an exercise routine. This allows me to specifically target exercises to the areas in need of attentions.

Day 2 – First session usually at the gym

Pilates session focusing on core exercises and more body balance activities.

a Selection of exercises that focus on strength and conditioning of postural muscle groups.

Day 3 – Boxing and HIIT to get the metabolic rate pumping.

Day 4 – Pilates session focusing on core exercises and more body balance activities.

Day 5 – Weight Strength and conditioning

Concentrating on full body compound exercises – I like to use the barbell and bring up the session with Higher Intensity and Core work during the last 20 minutes.

Weekend – Adrian devises a 20 minute exercise plan for the client which they can do on days he doesn’t train with them.

A mixture of circuits including sprints, HIIT, body weight exercises which will set you on the right path for the weekend.

DIET PLAN

Start the day with lemon water around 30 minutes before consuming food to help cleanse the liver

Breakfast ideas: Oats, Greek yoghurt, berries, nuts, seeds, eggs, salmon (fish) whole fruits, avocado, leafy greens (spinach)

Pre training: apple, banana, hand full of almonds

Post training: Avoid fat intake at this time. Carbohydrate and protein uptake is optimal during the hour post training – leafy greens broccoli, basmati rice, sweet potatoes, 150g chicken/fish.

Midday snacks: leafy salads, seeds, nuts, cottage cheese,

Lunch: beans, lentils, rice, fish, meat

Afternoon snacks: cottage cheese

Dinner: 150g chicken, white fish, red meat (try keeping lower to 2x portions per week), leafy greens, sweet potatoes

ADRIAN’S TIPS 

Vinegar increases insulin sensitivity. Use it as a salad dressing or take two tablespoons of apple cider vinegar before big meals.

Stick with organic foods especially with red meats.

Try drinking green tea throughout the day switching to a non-caffeinated drink after 4pm. Peppermint tea helps digestion after a meal.

To help combat sweet cravings eat a small piece of dark (70/80 per cent) chocolate high in anti oxidants.