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Hybrid training

Hybrid training

The deadlift. Essential for a strong posterior chain.

DRINK MORE WATER, CONSUME MORE CHLOROPHYLL TO ALKALISE YOUR BODY AND EAT FOR YOUR BLOOD TYPE.

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power endurance, aka HIIT, on them. If you dive straight into it you’ll get hurt.”

4) The world needs more Versa Climbers “They only take up one square metre but they’re the ultimate cardio kit. If you find one, do this challenge: record how many metres you can climb in 60 seconds. 65m is fit, 80m is fit for an athlete, 95m+ is elite.”

Shift 4% of fat in 7 days

Need to get shredded fast? Coach Ruben Tabares can get you in shape quick with light weights and kale. No kidding!

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Tabares, a 400m junior running champion, coached former WBA heavyweight champion David Haye and has been PT to the likes of rapper/ mogul P Diddy and Hollywood actor Mickey Rourke. He’s packed a wealth of proven nutrition knowledge and training tactics into his 37 years, and here he distills his five key philosophies that’ll make the difference to your fitness and health.

1) Nutrition is number one “This is your first fix,” says Tabares. “Drink more water, consume more chlorophyll (from green veg) to alkalise your body and eat for your blood type. That means less pork and more fish for type A, less chicken and more red meat for type B. When I first worked with Haye he was struggling with cramp but switching from processed supplements to natural sources cured him overnight. Small tweaks to your diet like these can help you shift 4% body fat in just a week. Whatever you do, make it fun. Can’t stand kale? I blend it with frozen berries and almond milk and serve it as ice cream to my kids.”

2) Don’t get fanatical about food “All diets are valid but they do have flaws. You miss crucial brainhealthy animal fat on a vegan diet, for example. Read the science, trust your experience and adapt if your health is jeopardised.”

3) Earn your HIIT “I’m a longevity expert. When I start training someone I put them through a process called “adaptation” to condition their tendons, ligaments and joints using very light weights and high reps. That’ll last two months, then it’s strength training, then strength endurance and power work. Only then will I unleash 5) The deadlift is king “A strong posterior chain — hamstrings, glutes and back — makes everything easier, including HIIT. Deadlift every week. Never go above five reps. Build up to your lifting weight slowly, stay there for three to five sets. Rest then recover.” ■

Climb to fitness

The great thing about the Versa Climber is you can even use it in a small apar tment. It’s the ultimate space-friendly kit: excellent for HIIT workouts and improving cardio output and health. It also has a voice guidance/ feedback module display. bodytastic.com.au

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