LOUISE PARKER'S FIVE DAY KICKSTART

Part two: Fitness
Louise-Parker---HeadshotLouise ParkerKnown as the 'figure magician', Louise Parker's experience at the forefront of figure design spans two decades. The Louise Parker Method is all about changing habits through signature 6, 8 or 12-week programmes. Louise and her Belgravia-based team have been achieved success for thousands of clients who have completed ‘The Intensive’ and ‘The Optimum Weight Loss Programme’. The Louise Parker programmes result in dramatic body and habit transformations and because new habits are set, the results really do last a lifetime.

READ PART ONE HERE

'Walk your way to weight loss,' advises Louise. 'Walking is suitable for absolute beginners to exercise and is the most wonderfully simple way to lose weight. A simple trick is to walk for an hour before your breakfast, at a pace that undulates. When your blood sugar levels are low your body will use stored fat as fuel and you’ll notice quick results assuming your diet is good. Find a pace that challenges you and stick at it. Every five minutes, take it up a notch so that you are really sweating, before taking the pace down again.'

Follow this Five Day Walking Workout to enhance both your figure and your fitness...

Remember to walk with an empty tummy – ideally before breakfast or before your next meal is due. When your muscles are storing less glycogen, your body has to use fat as fuel for your workout – so you’ll optimise the effectiveness of your workout. If you don't respond well to this, have an apple before you head out.

Invest in a device such as Fit Bit to count your daily steps or even a simple pedometer will do. The following routine is intended for men or women 40+ who already keep reasonably active and are healthy. If you’re fitter than average, add an extra 25% to the routine and if you're an absolute beginner then reduce it by 25% and work slowly up to this level.

Remember that the walking workout is intended to ‘warm you up’ into your new exercise routine. Once you’ve blown away the cobwebs, you should start to do conditioning workouts at least three times a week. Chose a session with a personal trainer in your own home, swimming, yoga, Pilates or even a boxing or ballet class. Anything that tones your muscles will help to boost your muscle mass. An increase in muscle mass results in a more efficient metabolism and helps to build bone density.

Wear clothing that you feel good in. If you dress like a homeless person you aren’t going to feel good about yourself when you exercise so it’s worth investing in some fitted and comfortable clothing and a decent pair of walking trainers. Don't forget a waterproof so that you don't let a bit of drizzle deter you from your new habits. Beware of traffic if you are wearing headphones and always walk when it is well lit and where there are other people.

Vary the incline if you can. Where possible, embrace the hills, stairs and any inclines that you can find. Moving your body uphill or upstairs will challenge the larger muscles of your lower body and increase fat burning – not to mention tone and sculpt the stubborn buttock and thigh muscles to give you a more sculpted look.

Think of a difficulty level of 1-3. 1= manageable, 2= challenging, 3= difficult. Vary the rate at which you walk and be conscious of how hard you are walking. This will allow a simple walking workout to increase your fitness faster than you think and be sure to really take the speed up when you are working at a level 3. At level 1 you should feel comfortable and as if you could walk at this speed for hours. At Level 2 you should be walking as if you’re in a real rush for a bus. At Level 3 you should be really walking as fast as you can and should be sweaty and slightly out of breath, although still able to hold a conversation.

THE LOUISE PARKER METHOD WALKING PLAN

Day One
  • 500 steps at Level 1
  • 500 steps at Level 2
  • 500 steps at Level 3
  • Repeat
(Total of 3,000 steps)

Day Two
  • 1,000 steps at Level 1
  • 1,000 steps at Level 2
  • 500 steps at Level 3
  • 500 steps at Level 2
(Total of 3,000 steps)

Day Three
  • 2,000 steps at Level 1
  • 1,000 steps at Level 2
  • 500 steps at Level 3
(Total of 3,500 steps)

Day Four
  • 1,000 steps at Level 1
  • 500 steps at Level 2
  • 500 steps at Level 3
  • Repeat
(Total of 4,000 steps)

Day Five
  • 500 steps at Level 1
  • 500 steps at Level 2
  • 500 steps at Level 3
  • 500 steps at Level 2
  • 1,000 steps at Level 3
  • 500 steps at Level 1
(Total of 3,500 steps)

Final thoughts Going forward, you must alsoperform strength and conditioning exercises at least three days per week incombination with your walking (these must be taught by an exerciseprofessional). Ideally you will do 3 sessions per week of toning and 3 days per week of walking so that your combining metabolism boosting exercise with fat burning workouts.

The Louise Parker Method has been ‘a little black book’ society secret for over twenty years. Louise’s signature programmes ‘The Intensive’ and ‘The Optimum Weight Loss Programme’ intelligently combine the three secrets to her method: the mind-set to changing lifelong habits, the Louise Parker diet method and her metabolism boosting workout method. Her 40-strong team train you in the privacy of your own home, whilst programmes are monitored and supported weekly by her Dieticians at the Belgravia practice on Eaton Gate. The Optimum Weight Loss Programme is available worldwide and has a huge international following. Programmes start from £1,699. www.louiseparker.uk.com 0800 084 2828