If you need advice on fitness and training, please drop Vince a mail ... vlambourn@yahoo.com

Our three presenters were taken through their paces by Vince at Planet Fitness.

Each week C.I.G.A.R.E will feature a fitness section. The team will start with the basics and build the perfect training session throughout the series. You will be able to get health, fitness and training tips right here from our experts including Zino - ex Mr. South Africa.

The 3 presenters will also provide you with their own training programs and you will also be able to contact them with any questions re different types of workouts.

In our second episode we take a look at what is required to obtain that necessary muscle that you want super fast. However, in order to obtain the physique you want, you first need to get the body used to handling the weight.

This all begins with proper Conditioning. This routine is meant to be followed for 4 - 6 weeks, before moving on to your desired training regime.

1. Basic Lunge:

• Step forward, lowering the body so that the back leg is bent and almost touching the ground, while keeping the front leg bent at the knee at a 90 degree angle.
• Keeping the body positioned straight, step forward, switching the leg that the weight is placed on.
• Continue to this, repeatedly switching legs.
• Do 2 sets of 10 lunges each.
• REMEMBER: Make sure the tip of the knee does not go past the toe.

2. Squat:

• Use an exercise ball, placed between yourself and a support such as a wall or pillar, and squat down slowly until the thigh is horizontally even with the knee.
• Slowly raise yourself back up, allowing the ball to assist you by rolling with your movement, until the legs are straightened again.
• Do this for 2 sets, 10 reps each.

3. Calf Raise:

• Place the top of your right foot behind your left ankle, and elevate your body off of the ground, using your left foot.
• Raise foot until weight is supported on front of foot and toes.
• A support rail may be used to assist in stabilizing yourself.
• Do this for 2 sets, 12 reps on each side.

4. Crunches:

• Laying on your back, place your feet flat on the ground in front of you, knees bent.
• Place your hands behind your back, elbows outwards and raise the upper body towards the knees.
• Do this for 2 sets, 12 reps each time.
• REMEMBER: Don't pull on the back of your head as this might result in neck strain. Also, try and prevent the chin from touching the chest when crunching.

5. Bicycle Crunch:

• In the same position as the crunch, bring the opposite knee to the opposite elbow, in a movement where you are attempting to touch the two.
• Do this movement continuously, switching sides every time your knee and elbow touch.
• If the exercise is too easy, you may lower the level of your feet slightly.
• If this results in too much strain on your lower back, simply raise the feet slightly until comfortable level is achieved.
• If however you feel that the abdominal muscles are not working enough, you maybe widen the spacing of your elbows more and use you upper body to turn into it more.

6. Shoulder Press:

• Take a wide stance with your feet about shoulder width apart, your knees bent.
• Raise weights above head, keeping arms straight, and touch at top.
• Once you have touched weights at top, lower them so that the elbows bend, stopping when the weights are at the same level as the top of your ear.
• Straighten arms again, raising weights above your head, until they touch.
• Repeat this procedure for 12 reps.
• Do 2 sets of 12 reps each.

7. Bicep Curl:

• Take a wide stance, with your feet about shoulder width apart, your knees bent.
• Keep your hands close to your sides, and bend your arms inwards towards your shoulders.
• Lower your arm back down until arm is straight.
• Repeat this action for 12 reps.
• Do 2 sets of 12 reps each.

8. Bent-over Row:

• Bend your knees, and hold weights in front of your body, keep the arms straight.
• You may lean forward, just make sure the back is nice and straight.
• Pull the weights towards your hips, bending the elbow, and stopping once they are parallel with your hip bones.
• REMEMBER: Try and refrain from bringing the weights inwards to your chest, and rather bring them to your hips.
• Do 2 sets of 12 reps each.

9. Dips:

• Use a bench to support the body and allow for a raised platform, and place both your arms behind your back, using them to lower you down.
• Place them in such a manner, that the flat of your hands are on the bench, and your elbows can bend comfortably.
• Keeping your legs straight, lower the body down, until you almost touch the ground.
• Raise yourself back up, straightening the arm, then repeat.
• Do 2 sets of 12 reps each.

10. Shrugs:

• With weights in each hand, raise your shoulders to feel a contraction.
• Lower shoulders again, then repeat raise, for 12 reps.
• REMEMBER: Do not roll the shoulders as this will damage the shoulder over time. Simply raise the shoulder up, and back down.

11. Dead Lift:

• With the back straight, bend forward with the upper body, until the weights are at the same height as the knee.
• REMEMBER: Keep your back straight. Only use the hips to bend the upper body forward.
• Raise upper body again until in straight standing position.
• Repeat for 12 reps.
• Do this for 2 sets of 12 reps each.

This concludes Conditioning. Be sure to watch Episode 3, Wednesday the 21st of October at 20h30, on SABC3 to learn how to get your back looking like a barrel full of snakes.