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June 9, 2011
It begins in the gym
of support boost LAC
Bill Solomou as he
begins the JOIN BILL
CAMPAIGN to get fit.
WHAT a difference a week
makes. I would like to
thank all service mem-
bers for their encourage-
ment and support. The response has
Members have taken on my chal-
lenge and have asked for advice, rang-
ing from exercise techniques through
Nutrition will be discussed in com-
ing issues, so in the meantime I rec-
ommend limiting your meal sizes.
I know it's going to be hard; I
have started substituting some of my
favourite 'no go' foods like chocolate
At this stage, my motivation is
quite high -- my work colleagues are
making sure I don't fall off the train-
Under the guidance of PTI SGT
Shane Duncan I started the program
this week and am a little sore -- but not
The program is tailored at losing
weight, increasing muscle endurance
and improving cardiovascular fitness.
It is structured on low-impact but
high-intensity exercises. The program
PERFORM the conditioning cir-
cuit at least three days a week,
going through the circuit once in
each session in the first week
and twice in the following two
weeks. Break up the session with
30 seconds of cardiovascular
work -- run, skip, bike or row, etc
-- between each exercise.
On alternate days incorporate
the cardiovascular program.
And don't forget to take a rest on
Warm-up: rowing machine, light
intensity, for 10 mins.
Stretch for five mins.
Pec dec: 20 low-weight, high-
Sit-ups: 20/25 (ADF) standard.
Leg abductor: 20 low-weight,
Seated chest press: 20 low-
weight, high-intensity reps.
Back extension: 20 low-weight,
Seated leg curl: 20 low-weight,
Assisted dips: 20 low-weight,
AB coaster: 20 low weight, high-
Seated leg extension: 20 low-
weight, high-intensity reps.
Delt machine: 20 low-weight,
Alternate arm leg lifts: 20 high-
Squats: 20 high-intensity reps.
Lat pull down: 20 low-weight,
Knee raises: 20 high-intensity
Lunge: 20 high-intensity reps.
Cool down: five mins.
Week one (total of 50 mins):
Tuesday (15 mins); Thursday (20
mins); Saturday (15 mins).
Week two (55 mins): Tuesday
(20 mins); Thursday (15 mins);
Saturday (20 mins).
WORKING IT OUT: SGT Shane Duncan gives LAC Bill Solomou some
fitness tips in the gym.
Photo: LS Paul Berry
works your upper, lower body and
SGT Duncan encouraged person-
nel to join my campaign and recom-
mended people first see their local
PTI, medical staff and nutritionist for
"Set a realistic target, start off grad-
ually and build up to the target," he
"Don't try to do too much too fast."
Those who train on a regular basis
might want to think about inviting a
colleague for a walk or a session in the
gym. Your encouragement is all they
may need to start exercising.
In the last issue, I spoke about set-
ting a realistic goal and said I was aim-
ing to lose about 15kg. It's important
to set a goal and also take note of your
Measure your chest, waist, hips,
thighs, biceps and calves. Remember
to place the tape over the largest body
mass. For example, when measuring
your waist, make sure you have the
tape over your belly button.
The invitation stands -- join me!
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