As gyms fill up with people hoping to get into shape in the new year, celebrity personal trainers have revealed the best ways to get fit – in as little as 30 minutes a day.
Speaking to FEMAIL, Australian-based Luke Zocchi, Chris Hemsworth‘s personal trainer, revealed how small tweaks to your exercises will help you get more out of your workouts.
Meanwhile Cecilia Harris, the co-founder and head PT at Results with Lucy, the fitness app founded by former TOWIE star Lucy Mecklenburgh, suggested skipping the gym altogether could be the key to success.
In addition, Matt Fiddes, from the UK, who has helped to train the likes of Katie Price, Lizzie Cundy, Danielle Lloyd and Love Island‘s Megan Barton-Hanson, has shared the fitness trends we can expect to see in the coming year.
SET ASIDE 30 MINUTES A DAY
Australia-based Luke Zocchi, who trains Chris Hemsworth and is a resident instructor for the actor’s Centr app, explained you don’t need to spend hours in the gym to get in shape.
Speaking exclusively to Femail, Luke Zocchi, the personal trainer responsible for creating Chris Hemsworth famous body for the Marvel films, revealed that quality is better than quantity as short frequent workouts are better than lengthy ineffective ones
Instead focus on ‘quality’ exercises that work more than one muscle group – and remember that diet is key.
LUKE’S TOP WEIGHT LOSS TIPS
‘It is a common belief that cardio is the pivotal weight-loss tool, but it’s not the only one,’ he said. ‘I want to debunk the myth that heavy lifting will make you put on more weight.
TRY COMPOUND MOVEMENTS
‘Do not be afraid to venture into the heavy weights section of the gym, because those compound movements will help you burn fat.’
Compound exercises use more than one muscle group, like squats and deadlifts.
THE BIGGER, THE BETTER
‘The bigger the movement, the more fat you will burn.’
CHECK YOUR DIET
‘It’s crucial to note that without the correct meal plan to support your training, you will not get the weight loss results you’re after.’
‘If you’re lifting weights, stick to compound exercises that recruit more than one muscle group to build full-body strength, rather than focusing only on your biceps, for example,’ Luke said.
‘Squats and deadlifts are classic compound exercises. You can take it to the next level with barbell thrusts – where you combine a full front squat with an overhead shoulder press.
‘With cardio, stick to HIIT style training and incorporate weights like kettlebells for added resistance.
‘If you do your cardio workouts in the gym, pick equipment that challenges you – my favourites are the rowing machine, assault bike, stair climber or a simple treadmill on a heavy incline.’
FOR THOR’S GODLY MUSCLES
Luke said: ‘If it’s the Chris Hemsworth style upper-body strength you’re after, pay particular attention to pull-ups, bench presses (pushing the weight bar upwards, while lying on a weight training bench), overhead press (this entails using your shoulders and arms to lift the weight over your head) and shoulder-width dips (mainly working the triceps).
‘You’ll need to ensure you have good form to get results. For your lower body, focus on squats and deadlifts to build a strong foundation.’
SKIP THE GYM AND MAKE SMALL CHANGES EVERY DAY
Cecilia Harris is the co-founder and head PT at Results with Lucy, the fitness app founder by former TOWIE star Lucy Mecklenburgh.
Cecilia Harris (left) who is the co-founder and head PT at Results with Lucy, the fitness app founder by TOWIE star and health fanatic Lucy Mecklenburgh (right), said that she steers away from the gym, where memberships are expensive, and instead focuses on home workouts
SMALL CHANGES, BIG DIFFERENCE
Walk when you can
When you can, walk rather than take the train or the bus
Squat when you have a spare minute
‘The key difference between a goblet squat and a regular squat is the inclusion of either a dumbbell or kettlebell, at a weight of your choice.
‘With only a few minutes to spare I would suggest 15 reps, for three sets.
‘During this short time, you would have trained not only your glutes, quads and calves but also your arms and core.’
Change up your routine
By experimenting with various types of exercise you’re likely to find something that you enjoy and as a result you’ll be more likely to be consistent.
I would suggest sticking to your fitness plan for at least 21 days, so that you get used to exercise being part of your weekly routine, this will help to form healthy habits.
Keep a workout diary
This will help you to stay on track and give you a feasible expectation of how often you’ll be able to exercise that week. If you are in the early stages of your fitness journey don’t overwhelm yourself with achievable goals because this will end up being counterproductive.
Weight training presents multiple benefits to women, including weight loss, gaining definition and it can prevent osteoporosis.
Despite her career in getting people fit, the expert is not an advocate of going to the gym and prefers home workouts as well as daily lifestyle tweaks – like walking instead of taking the bus.
Speaking exclusively to Femail, she said people often use equipment wrong, and therefore don’t get their desired results.
‘I used to witness was that many women didn’t seem very familiar with gym equipment, or perhaps felt intimidated by certain apparatus and would end up sticking to the treadmill,’ she explained.
‘If you can relate to feeling like this, I would recommend testing out different gym classes and finding a few that you really enjoy, as there will likely be transferrable skills that you can incorporate into your individual gym session.
‘A couple of personal training sessions would also benefit you in the long run, as they can help you structure your future gym sessions.’
Adding that many people are busy and often don’t have much time to workout out, Cecilia continued: ‘At home workouts and incorporating more walking into your routine are really great ways of fitting in exercise to a busy routine.’
She continued: ‘I would recommend using the Results with Lucy app because it has thousands of workouts on it that you can do from the comfort of your own home.
‘If you’re on a work trip and staying in a hotel overnight, you can easily log on to the app and do a workout in your hotel room. It really can fit into everyone’s schedules.’
… AND THE 2020 WORKOUT TRENDS YOU NEED TO KNOW
Personal trainer to the stars Matt Fiddes, who has helped Katie Price, Lizzie Cundy, Danielle Lloyd and Love Island star Megan Barton-Hanson, has revealed the trends that will take the nation by storm as we enter 2020, including ‘plogging’, exercise streaming and fitness retreats.
Personal trainer to the stars Matt Fiddes, who has helped Love Island star Megan Barton-Hanson, pictured, has revealed the trends that will take the nation by storm as we enter 2020
Matt predicts Plogging – the combination of picking up litter while jogging – will become a huge hit over the next year.
People are doing more incidental exercise – which is an activity such as walking and cycling which is built up in small amounts over the course of day.
‘This will stay popular over the coming decade but things will take a step up,’ said Matt. ‘People will push themselves more with the advancement in apps and easier ways to get to and from work without jumping on a train or getting in the car.
‘I predict more employers will also allow a more relaxed work attire so it will become even more easier for people to walk or cycle to work without having the hassle of changing clothes when they get into the office.’
What started as an organised activity in Sweden around 2016 is predicted to become part of our everyday workout routine.
EXERCISE CLASS STREAMING
Digital exercise, including live stream classes and booking through apps, is predicted to be making moves in 2020.
Matt reckons live-streaming workouts will be a great way for people who feel self-conscious about exercising in front of people.
‘We used to have to pick up the phone to join a gym or class,’ he said. ‘These days this can be done without human contact hiding behind a computer or iPad. Booking in Apps have been a massive success for huge gym chains.
‘And give the exerciser an easier option to book in and take that difficult first stage to start an exercise programme. We will see a rise in online streaming.
‘Top fellow celebrity trainers are offering natural retreat fitness and wellness camps which range from all sorts of fitness activities such as “stone lifting” strong man training to yoga and meditation,’ he said.