The Programme, week 6: Alex Nisbett
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Your support makes all the difference.Alex: The diet has been the most interesting part of The Programme so far, and the easiest. Many of our friends are intrigued by Matt?s recipes. If you can lose weight and maintain energy levels people want to know more. The routine is starting to feel like second nature. We?ve purchased exercise equipment, an inflatable ball and what looks like a giant rubber band with a handle at each end for resistance training. Jo and I have been exercising before breakfast and we have felt faster, lighter and more righteous as a result. But, again, it has been frustrating to be so short of time.
Matt Lovell, nutritionist: Early-morning bike rides on an empty stomach have become a regular weekly fixture. If people can be bothered to get out of bed, these will make a serious impact on anybody?s body fat. Alex is enjoying the benefits of a largely organic (where meat and dairy are concerned), wholefood diet. Once the weight loss has levelled off the next step is to introduce fat-burners, such as caffeine or special capsules from health food shops.
Neal Chamberlain, trainer: Alex is particularly impressed by the fact that it is not a necessity to join or even go to a gym since most exercises can be done with minimal equipment; bands, dumb-bells and body-weight all act as resistance to movement. Their gear covers exercises for the whole body and they are capable of using them correctly, which is very important.
Exercises
Aerobic - every day
Cycling to work: 2 days at faster pace; 2 days with intervals - 2min fast, 2min moderate
Strength - twice a week
Press-ups and dumb-bell flies: 2x12 each
Shoulder presses and lateral raises: 2x12 each
Tricep dips and bicep curls: 2x12 each
Squats and jump lunges: 2x12 each
Flexibility - every day
Hamstring stretch: 30sec hold
Gluteal stretch: 30sec hold
Quad stretch: 30sec hold
Calf stretch: 30sec hold
Back stretch: 30sec hold
Core - twice a week
The plank on feet: 2x1min hold
Bicycle crunch (elbow to opposite knee): 2x12
Crunches on gym ball: 2x12
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