The Little Black Dress Workout- Week 1

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The Little Black Dress Workout

London Chicks Little Black Dress Christmas Party Programme

The problem with Xmas is we all want to have our cake and eat it! That’s also the problem with looking our best –  be it for Xmas, summer or whatever: we want to be able to eat and what we want leading up to the event and do no time at the gym yet still look perfect for the event. Right?
And now you’re expecting me to say: well, you can’t – but I’m not… entirely.

What I am going to say, is you can have a little bit of what you like leading up to the event, but if you want to look great in that little black dress, you are going to have to work for it. The second bit of good news, is that I’m not going to ask you to do hours of running on the treadmill at the gym or out on the icy roads. In fact, I don’t even need you to go to the gym – instead, I’ve got a little home workout you can do mornings and/or evening in front of the TV.

The honest truth is, that you are going to have to watch what you eat and drink, if you want to look great and see some changes over the next 4-6weeks. To be honest, food/nutrition is more than half the secret to your ideal figure, it’s more like 75%. Get your calorie intake right and you’ll be laughing. Ensure you get adequate amount of protein and you’ll be jumping for joy – and neither are that hard.

My top tip is to download MyFitnessPal onto your smartphone and input your data. Don’t be too over the top with the amount of weight you want to lose and be honest with all other info including the number of days you’ll train and how much you currently weigh.

Now you have MFP on your phone, use the enormous online database to add EVERYTHING you eat (yes, everything – even that single chocolate with your coffee from that fancy hotel business meeting this morning). It all adds up, and you need to be able to see it all. MFP has a barcode scanner if you are eating something with a barcode or, you can just type in what you are eating and everything everyone else has looked up and entered starts showing. Click and add. Simple.

Now, what this means is, using your weigh, height, age and activity level (how much exercise you’’ve said you’ll do) MFP gives you a calorie target. All you have to do is hit it. Don’t aim to be drastically under it, that won’t help. Just shy (100-150kcal) won’t hurt, but as close to the better. And slightly over won’t kill you – even the companies that put the calorie readings onto the foods aren’t 100% so this is all ball park stuff. What this does is give you an idea of how much you’re eating. Simply being aware will make huge differences.

So, as I said at the beginning, you don’t need to starve yourself or have none of the things you like. As long as you put them into MFP and account for the calories, you can have a latte, just be aware that when you get to the evening, you may be having a tuna salad with no dressing as you used your calories up earlier in the day.

My last bit of advice before our workout is protein. You want to eat protein with every snack/meal where possible. Especially at breakfast – “I don’t eat breakfast” – 50% of you shout. Well, you do now. Even if you have to prepare something the night before, do it – a cold boiled egg if you have to, but eat something and make it protein based. Eggs are great: scrambled, poached, even fried. Try fish (yes, those olden day kipper eaters had it right) is fine – failing that, have some cereal but add milk. It may be fatty, but it contains protein and you need it. But don’t forget to add it to MFP.

If you make some little changes like those described above, are aware of your food intake, you can still have a little of what you like within your calorie needs and still lose body fat and look better come the Xmas party. However, we still need to get a sweat on.

The biggest muscles of the body are in the legs. The more we work our muscles, the more calories we burn. Also, the more we work those leg muscles, the more our bum and legs will look like a Victoria’s Secret model in a tight black dress and less like that Xmas stocking stuffed with walnuts and satsumas. So, do one of the following at least 3 and up to 6 days a week.

There are three different levels of difficulty. So if you are new to the gym, I would suggest you start with the-

 

The “let’s give it a go-er”

Perform the following 3 times a week with 1 minute between sets and exercises to rest. Drink lots of water throughout and eat a meal within an hour of finishing.

Week 1:

  • 1. Clam complex 5reps of each, slow and controlled
    straight leg clam
    straight leg clam toes up
    straight leg clam toes down
    straight leg clam pumps
    straight leg clam with knee bend
  • 2. Squats 15reps x 3 sets
  • 3. Plank 15secs x 3sets
  • 4. Split squats 8reps per leg x 3sets
  • 5. Plank in press up position 10secs x 3sets
    2. Squats 15reps x 3 sets
  • 3. Plank 15secs x 3sets
  • 4. Split squats 8reps per leg x 3sets
  • 5. Plank in press up position 10secs x 3sets

 

If you do some exercise and know your body you might want to follow the next programme-

The “wanna look alright-er”:

Perform the following 3-5 times a week with 1minute between sets and exercises to rest. Drink lots of water throughout and eat a meal within an hour of finishing.

  • Week 1:
    1. Clam complex 10reps of each, slow and controlled
    straight leg clam
    straight leg clam toes up
    straight leg clam toes down
    straight leg clam pumps
    straight leg clam with knee bend
  • 2. Squats 20reps x 3 sets
  • 3. Plank 20secs x 3sets
  • 4. Split squats 10reps per leg x 3sets
  • 5. Plank in press up position 20secs x 3sets

 

If you are quite an experienced gym goer and just want a direction then this programme will be the one for you-

The “Gonna turn heads-er”:

Perform the following 4-6 times a week with 1minute between sets and exercises to rest. Drink lots of water throughout and eat a meal within an hour of finishing.

  • Week 1:
  • 1. Clam complex 10reps of each, slow and controlled
    straight leg clam
    straight leg clam toes up
    straight leg clam toes down
    straight leg clam pumps
    straight leg clam with knee bend
  • 2. Squats: Tabata timings (20seconds working, 10seconds resting x 8)
  • 3. Plank Tabata timings (20seconds working, 10seconds resting x 8)
  • 4. Split squats Tabata timings (20seconds working, 10seconds resting x 8) alternate legs each tabata round
  • 5. Plank in press up position Tabata timings (20seconds working, 10seconds resting x 8)
  • 6. Squat jump intervals: 10reps, 10sec rest, 8reps, 8sec rest, 6reps, 6sec rest, 4reps, 4sec rest, 2reps, 2sec rest

Whichever programme you choose, try to see it through to the end of the four weeks, keeping to the days you set yourself at the start. If your party is still a week or so away after you finish week 4, then simply repeat it – you can only look better!