This is all you need to know to get started on your path to looking slimmer in that little black dress.
It's that time of year again - Little Black Dress Diet time! This means you've got the next few weeks to get yourself into shape in time for the party season. If you follow this plan and try the great recipes that have been included - you'll be in shape in no time!
The plan involves fitness guides from Jane Wake, recipes from Lisa Faulkner and little black dresses as picked by Dannii Minogue. With this expert team, there's no doubt you'll be slipping into that little black dress in time for your Christmas parties this year.
You should follow Jane Wake on Twitter @janewake and tweet her and @itvlorraine how you get on. We are in this together!
Read the below to find out what Jane Wake has to say about the exercise part of the Little Black Dress Diet.
There are three parts to your workout routine:
Everyday Activity - This is the stuff you are already doing. Walking to the shops, round the house, doing the housework, playing with the kids or taking the dog for a walk. I just want you to do MORE of these so that you can build up to burning an extra 120 calories per day. Here’s how – every minute you spend doing an every day activity equals approximately 3 extra calories. Add that up to around 40 minutes every day, over the next 4 weeks, and that’s the equivalent of 1 pound of fat! Trust me – it’s worth it! And the more gusto you put into it, the more you will burn. This can also be done in 10 minute chunks so it really is doable.
Cardio Activity – This is the harder stuff but each workout can increase your calorie expenditure by as much as 600 calories in one workout. There are 3 different cardio ideas plus you can add your own, such as attending a Zumba class or going swimming or running. All my cardio ideas are designed to be done in the minimum amount of time. If you only have 10 minutes, do the cardio blast workout - the best way to burn calories and get fit in the minimum amount of time. If you are new to exercise you need to take these sections really easy. See my safety and intensity guide (below) and follow the cardio videos to get all my hints and tips on making the most of this.
Toning - These exercises are going to make all the difference to looking fab in your LBD. Technique is everything though so keep reading to the end of this guide. Some of the exercises will be using bands. This are really easy and cheap to buy but guess what – if you don’t have one – you can use a bag of spuds instead (yes really!) see the video clips on exactly how to do these and you can get more help from my website www.janewake.co.uk
Your other sections are warm up and cool down. Make sure you follow these before every toning and cardio workout. You don’t need them for everyday activities.
Finally ensure you have read all of my advice on safety and intensity (see below).
Once you have made yourself familiar with all these sections download our Little Black Dress Diet planner. On there you'll find a day to day guide on what to do when with extra hints and tips. Simply tick off every time you know you have completed your exercise goal. The more ticks the better the results!
All ABOUT SAFETY AND INTENSITY - YOU MUST READ THIS BEFORE YOU START
On your plan you will see the following intensity guide. It’s important to stick to this to get good results.
- Level 1 – can comfortably talk throughout, feeling hotter but not puffed
- Level 2 - can talk for 2 – 4 sentences, getting sweaty and bit out of breath but can continue at this pace
- Level 3 – can only talk for 1 – 2 sentences, can keep going but finding it tough
- Level 4 – can only talk for one short sentence, can only keep it going for 1 – 2 minutes
Always use perfect posture – this is also known as holding a neutral spine.
Stand tall, look straight ahead, keeping your chin drawn in – imagine holding an orange under your chin.
Maintain a small curve in your lower back – if sitting or standing you should feel like your tail bone is drawing to the floor without tucking right under.
Draw your shoulders back and down but don’t stick your boobs right out.
Use your inner core - these are the muscles that support your spine and make you taller and slimmer!
Pull up your pelvic floor. This is a deep muscle that lies like a hammock from your pubic bone to your tail bone, imagine pulling these two points together and drawing them up inside you.
Pulling up your pelvic floor (PF) should also signal your deep abdominal muscles to work, so when you pull up your PF subtly draw your belly in at the same time.
Flatten your shoulder blades into the back of your rib cage and gently draw them down.
Breathe deeply and slowly. Take big breaths, try to relax as you breathe out – this makes it easier to connect to your inner core and focus on your exercises.
Breathe slowly and aim to breathe out when you contract your muscles or push, pull, lift or draw into a movement.
To get good results you need to tire out your muscles in your toning exercises but in a good way! This should be where you can do the exercise as shown in the clips. Never let your back sag or your shoulders round. Tiredness in muscles is GOOD, pain is NOT.
Aim to start with the lower ranges given in each exercise - this completes 1 set. When an exercise feels easy, increase to the maximum number. If still easy, try the harder version.
Final bits on safety...
- Wear comfortable clothing that allows your skin to breathe and get yourself a good pair of supportive training shoes
- Always wear a supportive sports bra – doesn’t matter how big or small you are!
- Aim to eat a small meal 2 hours before or a snack like a banana 20 minutes before you exercise
- Drink water before, during and after your workouts
If you are new to exercise, start with the lower ranges of each exercise, keeping your intensity at level 1 – 2. Gradually build your exercise.
If you are pregnant or recently had a baby you need to keep your intensity low and should always consult with a doctor and for more advice go to www.baby-a-wake.co.uk
This programme is designed for healthy adults, if you have any health concerns you must consult with your doctor. It is always advisable to consult with your doctor before embarking on an exercise regime.
Always warm up and cool down. If you feel any pain STOP and reassess what you are doing.