Jarmila Jackson, Features Writer

Lunges are good for firming thighs and buttocks. - file

With the 2008 Summer Olympics now on, the whole world has caught 'Olympic fever' and, for many, it is a guarantee that between August 8 and 24, their eyes will be glued to the television screen. Often, in the centre of this kind of sporting spectacle, viewers find the inspiration to get rid of that beer belly. For those of us who want to get off the couch and into the gym, The Gleaner brings you tips on how to get that 'Olympic-ready' body.

"Many women think that if they lift more weights, they'll get bulky. The truth is, it is almost impossible for a woman to get bulky, and if she is, it means that she is building muscle underneath the fat. This is an indication of an error in the nutrition," says personal trainer Omar West of the Sand West Fitness Studio.

Combination

West explains that, in burning fat as well as building muscle, a combination of cardiovascular exercise, proper nutrition and strength training is essential. A combination of carbohydrates, protein and fatty foods (unsaturated fat) is necessary in order to sustain muscle growth, which speeds up the metabolism and burns fat.

He advised that, in addition to five days of weight training, those interested in burning fat do at least 30 minutes of cardiovascular exercise three days per week: jogging, swimming, dance, treadmill work and cycling are among the options here.

Much like a 'summer body', an 'Olympic body' is characterised by well-defined abdominals, toned thighs and buttocks, and let's not forget the arms. For many, it's the abs that are of major concern and, West warned, "Beware sit-ups because once your shoulder get's up three inches above ground, pressure is put on the lower back and legs, especially for those with back problems, crunches are better."

Squats

For firming thighs and glutes (buttocks), West advised squats at eight to 12 repetitions, ensuring that in doing so, the knees do not go further forward than the toes (since this could cause injury). Lunges are also good for this purpose.

The motion involves holding manageable weights at each side, then with arms down and back straight, taking a step forward bringing the trailing knee almost to the ground, then pushing up to the starting position "in one decisive movement", then alternating legs and repeating eight to 12 times.

"Starting out exercises on your own may start out well, but eventually your body will plateau and when that happens, it is time for a personal trainer," said West.