Resistance
- To avoid bulk choose lower weights and perform
more repetitions.
- Work slowly, contract your abs (no matter what
body part you're specifically working) and focus on engaging your
stabilising muscles.
- Vary your exercises to work the muscles from
different angles.
Cardio
- Aim for 200 minutes of cardio per week (that's
40 minutes 5x a week).
- How hard should you be working? If you can
drape yourself over the machine and read a magazine, you're not
working hard enough. Invest in a heart rate monitor -- Jonathan
recommends Polar brand.
- Choose exercise you like (or at least,
don't loathe), but keep in mind that cycling, uphill walking and
stair climbing add bulk to the legs.
- Swimming is for relaxing,
not for cardio.
Stretching
- Don't skip the stretching -- it's essential
for long, lean muscles.
- Stretch all the major muscle groups and
hold each stretch for a minimum of 15 seconds. If you only have
time to do the minimum, stretching the hamstrings, front of the
hips and glutes is essential.
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