It’s nearly time to don those swim shorts. But don’t panic, you can still get in shape.
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Consider this your two-month warning. Despite the plans you laid on New Year’s Day to sculpt an impeccable beach body, you’re facing the uncomfortable prospect of being forced to take your sofa physique on holiday.
Muscle will most dramatically alter your shape and consistency, but is time-consuming to construct in any real quantity; attempt to bulk too impatiently by piling up your plate and you’ll wind up puffy – or just plain fat.
Blubber blurs definition, obscures your abs and is comparatively quick to shed. But if you’ve got no muscle to chisel around, then even if you do slim down, you’re practically inviting a bully to kick sand in your face.
Get loaded
It’s possible to build muscle and burn fat simultaneously. Simply take four or five compound exercises – eg, squats, deadlifts, chin-ups, rows, bench and military presses – and perform them in a circuit. Aim for 8-10 reps with no to little rest between each exercise (30 seconds tops), and only a minute or two between circuits. Your heart and lungs will be pumping along with the iron, thereby stoking your metabolic furnace.
You need speed
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You need to get moving – fast. Far too many gym-goers plod away interminably on the treadmill, going nowhere slowly.
