Love Island’s Molly-Mae’s diet and exercise tips to get in shape – and still eat steak and chips
EVERYONE who enters the Love Island villa is in the best shape of their lives.
But this year’s bunch seem to be even fitter than ever.
You’ve got surfer Lucie, who’s a big fan of CrossFit – the super tough, intensity workout that trains every part of the body.
There’s Anna Vakili, who claims to do 100 squats a day for her pert bum.
And there’s Molly-Mae Hague, the blonde bombshell who finally got with Tommy Fury earlier this week.
The 19-year-old social media influencer from Hertfordshire is a self-proclaimed gym nut, who used to do compete in beauty pageants.
Speaking on a “Get To Know Me” on her YouTube channel back in 2018, Molly-Mae said that she competed on stage from 2015, winning the World Teen Supermodel UK crown before competing in World Teen Supermodel.
These days, she says that exercise is her main hobby.
“I’m a massive gym freak, I gym pretty much every day,” she said.
And that allows her to enjoy her favourite steak and chips meal at London restaurant, STK.
Before entering the villa, she worked out at a body transformation gym.
Molly-Mae’s workout
The sorts of workouts Molly-Mae was doing involved three different groups of exercises, exercising each part of the body.
With just seven exercises, this programme sculpts a strong, shapely bum and legs, toning the arms and shoulders and tightening the core and back muscles.
Remember, reps are the number of times you repeat an exercise, and a set is the number of times you repeat that block.
So if you’re doing three sets of 12 reps of an exercise, you’d be doing 12 repetitions, taking a pause to catch your breath, then doing that twice more.
Most of these moves are best done at the gym on the machines but you can give some of them a go at home.
These sorts of programmes work by first using big muscles and then working on smaller ones so that you’re burning any fat and really developing every part of the body for maximum definition.
Round 1 – 4 sets x 10 reps
Leg press
Every gym has a leg press, and all it requires is going into a squat-like position… think sitting down.
It’s great for toning your glutes (bum muscles), quads and hamstrings – the holy trio of shapely legs and the muscles you need to strengthen if you want to improve your running.
A great alternative is a simple squat.
Feet hip width apart, with your weight going through your heels, bend your knees until you’re in a sitting position and then slowly come back up to standing.
Dumbbell row
Get your weights/beans/milk and begin by holding them just in front of you, arms bent, with your elbows tucked into your sides.
Slowly extend your arms forwards so that you’re holding the weights out front.
Then slowly bring your arms back in.
Round 2 – 4 sets x 12 reps
Lying dumbbell leg curl
Lie on your front, propped up on your forearms.
Place a weight/pint of milk/can of beans between your feet. Start with your feet close to the ground and from here, lift the weight by bending your knees and using the backs of your legs.
Once you get your legs into a 90′ angle, lower the weight back down to the starting position slowly.
Shoulder Press
Here’s one you can do at home.
A shoulder press is simply the act of lifting a weight from shoulder height to above your head, and then slowly bringing it back down.
Grab your weights and hold them by your shoulders.
Lift them up, straightening your arms and making sure that your shoulders are as relaxed as possible.
Slowly return the weights to shoulder height and go again.
Round 3 – 3 sets x 12 reps
Sissy Squats
A normal squat involves you going vertically up and down – bending at the hip and knees. To sissy squat, you need to be leaning backward, so you’re moving back to front rather than up and down.
Holding onto something stable, have your feet hip-width apart with your heels on the edge of a small platform (it could be a couple of books).
Bend from the knees, suck in your tummy and lean back – until your body forms a straight line from your neck to your hips and knees.
Then come back up and go again.
You should feel your core and quads working.
Lat Raises
Lat raises are the moves you want to do if you’re after defined shoulders.
Grab your weights in both hands.
Keep your back straight, suck your tummy in and then slowly lift the weights our to the side until your arms are parallel to the floor – elbows slightly bend.
Then lower the weights back down by your sides, slowly.
Your shoulders and upper arms should be burning after a few reps.
Resistance Band Pull Apart
These are an amazing piece of kit to keep at home or take with you on holiday.
They have different resistances, so some are tougher than others.
Just slip your hands through them so the band goes under your thumbs and around your knuckles.
Slowly pull your hands out, making the band tighter and then bring your hands back together.
Make sure that your elbows remain tucked in and your shoulders are relaxed.
So if you do have a gym membership, why not give Molly-Mae’s workout a go?
But if you don’t, then you can do it at home really easily.
Just make sure you stick at it – remember, results only come from consistency.
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