How to Get Match Fit Again

Fitness Fitness How to ge t m atch fit again! SUPER-TRAINER LUKE WORTHINGTON HELPS A SQUAD OF MIDDLE-AGED EX-PRO FOOTBALLERS TO HIT THEIR FITNESS GOALS words: J Harry Dawson 62 ITV MAGAZINE ITV MAGAZINE 63 Fitness Fitness “Small changes in habit, LUKE’S lifestyle and diet can lead to 4 TIPS GET UP 10 MINUTES s one of the UK’s leading fitness trainers, TO FITNESS 3 EARLIER Luke Worthington enjoys a challenge, big changes in body shape, HEAVEN Small changes in habit, lifestyle and and here is one of his biggest yet: get a diet can lead to big changes in body bunch of middle-aged former England fitness and wellbeing” shape, fitness and overall wellbeing. A football legends back in shape for a FIGHT BOREDOM Luke recommends a slight tweak to match against Germany. In just 12 weeks. And all of 1 AND PAIN your alarm, so you have the time it on film for a new ITV1 show,Slimming for England. ‘Mix your training,’ says Luke. to make eggs (poached or ‘In their heyday, these guys were world-class,’ ‘You’re more likely to get bored scrambled) on brown toast says Luke, ‘but now they’re middle-aged blokes with doing the same thing and for breakfast. middle-aged blokes’ issues: dodgy knees, dodgy ankles unbalanced training increases and dodgy lifestyle choices.’ injury risk.’ Start with one MODERATE DRINK’S Managed by Harry Redknapp, with John Barnes low-intensity cardio session 4 HIDDEN CALORIES as his assistant, the squad contains some of the best (a swim or cycle) and one careful ‘A large slice of takeaway pizza has England players of the previous generation: David weights session. the same calorie count as a pint of Seaman, Chris Waddle, Neil Ruddock, Mark Wright, lager,’ says Luke. Several of his Mark Chamberlain, Lee Sharpe, Matt Le Tissier, AID ACTIVE England players got their biggest Paul Merson, Rob Lee, Ray Parlour and Robbie Fowler. For more inspiration on how 2 RECOVERY health boost by moderating their From day one, Luke knew he would have to get fit, pick up a copy ‘Just 15 minutes of stretching and alcohol intake. his work cut out to get the players match fit for the of the latest Waitrose mobility exercises on days off,’ big game. Some of them, it’s fair to say, were more Health magazine says Luke, ‘will improve results in physically fit than others. Their average weight was training and also aid recovery. One 100kg (15st 10lb), with the heaviest at a scales-straining session with a personal trainer can 153kg (24st 1lb). LUKE’S TOP 4 DIET TIPS be very helpful in this regard.’ ‘There was a big weight-loss element to the fitness SUSTAINABLE DON’T FEAR EAT SLOWLY REMEMBER LEARN TO PIMP YOUR and diet plans I devised for each of them,’ says Luke, CHANGES CARBS ‘Taking your time YOUR PROTEIN COOK WATER ‘but, ultimately, they had to play a football match at a ‘Don’t be draconian, ‘Carbs are the main when you have a meal ‘Protein is super ‘Cooking makes you ‘Hydration was high level, so we couldn’t just make them as thin as thinking only about source of energy for means the signals to important. The aware of what is going something we had Luke advises possible. They needed to perform against Germany. that beach holiday (or your brain as well as your brain that you are players were each into a meal. Buy fresh to address with the mixing your ‘These guys are all ex-athletes,’ says Luke, who is that England game…). your body. You need “full” actually have targeted to eat 2g ingredients and learn players, especially with training – start Think long term: make carbs to metabolise of protein per kg of new life skills at the the hot weather in the too. A former dual-code rugby player for Harlequins time to arrive there!’ with one changes that fit with fats so cutting them body weight, per day. same time. Cooking summer. Sugar-free says Luke. ‘You are low-intensity (union) and London Broncos (league), he retired due your lifestyle, that you out can hinder your This means you have your own meals may cordials were useful cardio session to a back injury aged 24 in 2004. Having already can live with on an progress if dropping less likely to over eat to make sure you get take more time but it’s for increasing and one careful worked part-time in gyms, he gained qualifications in ongoing basis.’ body fat is the goal.’ when you eat slowly.’ protein at every meal.’ quite therapeutic too.’ water uptake.’ weights session fitness and biomechanics and became an in-demand per week personal trainer and conditioning coach. Quite a different retirement plan, especially when compared with some of his England football legends. training – came later, when their fitness levels had ‘You might think former footballers have a bit started to improve. more time on their hands,’ he says ‘and a bit more The player’s nutrition plans also were driven by the disposable cash than other people their age, but their idea of gradual change. The slow-and-steady method lifestyle issues and health issues are exactly the is exactly what Luke conveys to his personal training same. We didn’t send them to personal trainers or clients, who include current pro footballers, rugby give them personal chefs for three months. They players, boxers, MMA fighters and celebrities. learned how to make healthy food and how to start, ‘I tightened the strings on the diet little by little – and continue with, realistic exercise plans that they going too hard too soon is exactly why people get fed could carry on with after the show finished.’ up and stop a fitness plan,’ Luke says. The players met with Luke once a week; otherwise ‘People always ask me, “What’s the best exercise they were on their own (although his mobile never programme?” and I tell them: it’s the programme that stopped beeping with text messages from them!). you can follow. Be realistic about how much time you From left, back row: Redknapp, Sharpe, [who is this?], Wright, Each player had an individual fitness plan, but there can give to training. Start gradually, and then build Seaman, Waddle, Ruddock, Chamberlain, Barnes. were common aspects. In the beginning, the fitness up as you feel better and stronger. These guys started Front row: Merson, Fowler, Le Tissier, Lee, Parlour. routines were low-impact and weight-supported with two sessions a week. By the end they could train Slimming for England comes to ITV in XXXXX. You’ll – a lot of time on bikes and in swimming pools. every day, whenever they wanted. It’s a slight mind find more heathy eating ideas at waitrose.com/recipes The harder stuff – runs, sprinting and weight shift to start with, but anyone can do the same. 64 ITV MAGAZINE ITV MAGAZINE 65.

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