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DEAR HEARTLAND,
I am in my early 40s and I'm putting on weight. I've never had to exercise, but this new weight gain is becoming
a worry. Another worry is that I'm noticing men don't give me the same attention as I've been used to. Can you
give some sensible pointers?
Mark, Leicester
DEAR MARK,
Obviously, for controlling weight and looking good, you need a sensible lifestyle - so pay attention to your diet,
and go for lower-fat foods. Small meals are better than big ones, because the body can absorb only so much protein
constructively. Any extra just goes to fat. To get or keep in shape you should aim for a minimum of a good work-out
twice a week. Some cardio-vascular work, ie running, bike-riding, swimming - followed by time with the weights.
Cardio is good for loosing weight, but remember you must exercise for at least 20 minutes. This is because for
the first 15 minutes, the body uses energy stored in the liver - only after that does it resort to body fat deposits.
When doing cardio, you need to be working within the 70-80 per cent range of your maximum heart rate - the guide
is that you should be slightly out of breath, but still able to talk.
It's important to do three sets of reps - the first warms you up, the second gives you more energy - the third
is the killer. That's the one to concentrate on. By exhausting your muscle group, and then eating and resting,
you will grow muscle, or replace fat with muscle. And the reward for this effort? I've had clients tell me that
after working at my plan, they've been cruised by guys who previously looked right through them!
Mark, qualified fitness / bodybuilding trainer
07596 479 672
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