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Be a slimmer swimmer

What will it do for you? A great low-impact workout,

swimming is easier on your joints, so

it’s perfect for beginners who have

a little extra weight to lose. Mix your

strokes and vary your pace to get

a full-body workout and boost your

metabolism. Expect to burn around

400 cals per 30 mins.

Will it work for you? Always have your swimsuit and towel

ready and set a regular time slot to

head to the pool that fits in with your

schedule – doing the training plan

(right) three times a week should be

your aim. Having a swim buddy can

help, but you need to be strict and set

yourself time and distance goals so

you don’t just lap and chat.

se e

r

Your training plan…Try the following schedule three

times a week

Warm up Do 5 minutes of

gentle swimming, followed by

5 minutes of gentle legs only using

a kickboard

main seT 10 x 2 lengths medium

pace with a 30-second rest. Do

backstroke, breaststroke or front

crawl, holding a kickboard. Wear

fins to work legs (except for

breaststroke)

recovery 4 lengths of gentle

swimming, full stroke. Tread water

for 30 seconds, rest for 30 seconds

and repeat 3-7 times. (Hold a float

if you need to.) Kick hard to work

your bum and thighs

To finisH 10 minutes of gentle

swimming, full stroke

Get started…All you need is a swimsuit and

goggles, but using equipment

will help you focus on the areas

you want to tone up. Try

holding a kickboard

and using just your

lower body to

work your core,

legs and bum.

Butterfly kick

is like doing

sit-ups or for

bingo wings, try

swimming with a

pull buoy between

your legs.

Don’t forget… At first, if you need to, stop for

a break after each length. Getting

the right technique will up your fitness

goals, so look into lessons with a trainer.

For all-over results at a gentler pace, dive in…

Sculpt your body and burn fat with weights…

Who does it? actress Tamzin outhwaite, 45 (right),

dropped a dress size in just six weeks

with twice-weekly swim sessions

after giving birth. Tv presenter mel

sykes, 45, also uses the pool as a way

to maintain her ultra-toned body. and

although she may have retired from

professional swimming, olympic

athlete rebecca adlington, 27, still

swam during her pregnancy and after

giving birth last year to stay fit.

Turn the page for more ➺

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What will it do for you? Expect to burn around 230 cals per 30

mins as you burn fat and tone up. And

as you raise your metabolic rate, it will

Keep tracKno need to count the lengths you do or work out the distance. a TomTom multi-sport cardio Gps Watch (£209.99, tomtom.com/en_gb) is waterproof, will track your distance and speed, plus it has a heart

rate monitor.

tracK Yourself

use a wrist-based heart rate

monitor, such as Garmin

vivosmart Hr (£119.99,

garmin.com/en-GB, to ensure

you are pushing yourself

hard enough but not

overtraining.

using a buoy and kickboard will help you get more from your swim session

Khloe Kardashian loves a selfie – but still lifts her weight in the gym

Kelly Brook tones up her curves with regular sessions

Corrie’s catherine tyldesley uses dumbbells to build muscle strength

Your whole-BodY training plan…Try the following schedule three

times a week

squaT or leG press 2 sets

x 12-15 reps

laT pullDoWn 2 sets x 12-15 reps

sTanDinG overHeaD sHoulDer

press 2 sets x 12-15 reps

one-arm DumBBell roW 2 sets

x 12-15 reps

BencH press 2 sets x 12-15 reps

sWiss Ball cruncHes 2 sets

x 20-25 reps

rememBer rest 45-60 seconds

between sets

right: control swimsuit, £30, sizes 10-20, M&co. Below: beach towel, £20, debenhamsleft: workout shorts, £15,

sizes s-l, dorothy perkinsBelow: 1kg dumbbells, £5 for two, primark

melt calories when you’re not training.

it will also improve your posture, boost

bone strength, improve sleep and work

wonders for your heart health.

Will it work for you? if you stick to three or four sessions

a week, you should soon see results.

Just don’t overdo it – give your body

adequate rest in between each session

as it’s quite demanding.

And don’t fall into the trap of thinking

you can eat what you like – weight

training isn’t an excuse to eat unhealthily.

Get started…new to resistance work? it’s a good idea

to get a trainer or fitness coach to show

you the correct techniques before you

go it alone– this is especially important

to avoid getting injured. And when you

start training on your own don’t feel

intimidated using gym equipment.

There are plenty of

women in the weights

room nowadays.

made simple

Don’t forget… For the maximum calorie-burning effect,

do an all-over body workout combined

with cardio. So time your workout at the

gym to coincide with a zumba class or

hit the treadmill. Weight training itself is

a form of high-intensity training.

Who does it? actress and model Kelly Brook,

36, keeps her curves in check with

regular gym sessions, while singer

adele, 27, reluctantly hit the gym to

help lose more than 3st and get fit

before her gruelling 10-month world

tour. plus, Corrie’s catherine

Tyldesley, 32, loved using weight

training to drop two dress sizes after

giving birth to her son alfie last year.

dweights

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