How many times have you resolved to lose weight / tone up / get fitter on December 31st only to find yourself demotivated and depressed by your lack of results and improvement by the middle of February?

So many people start following drastic diets and other fad weight loss strategies, lose several pounds in the initial week or two (which is largely the result of water loss) and then find that their weight then plateaus.

To carry on losing any more weight, calorie intake needs to be further reduced as the body becomes accustomed to surviving on fewer calories unless you begin to increase the amount of lean muscle tissue your body holds.

This burns off more calories than the non-lean tissue and to increase this lean muscle tissue the body needs to exercise - and not just aerobically (walking, running, cycling, swimming etc) which is great for the heart, circulation and stamina, but using resistance to really target the major muscle groups of the body.

This does not necessarily involve pumping heavy weights as there are many exercises just using your own body weight for resistance that can give fantastic results.

So, in order to achieve your goal of a better body for the summer -

1.Follow a healthy eating plan (no quick weight loss fad diets) that provides adequate nutrients for your body to maintain health and well being. Cutting your calories drastically can result in lethargy, dizziness, poor concentration and food cravings.

2.Ditch the junk - check your food labels - if anything has an ingredient that you cannot even pronounce do you really want it inside your body?

3.Reduce alcohol - it has no nutritional value and the excess energy from it is stored as FAT.

4.Aim to drink at least 2 litres of water daily.

5.Exercise - find something you enjoy doing. It doesn’t have to mean an expensive gym membership. Some people prefer to exercise alone but for many they need the motivation of others so try a local class. Find yourself an Exercise buddy and encourage each other. Personal training may be expensive but have you thought about getting a small group together and splitting the cost? That way you can have the benefits of a group workout that is more specific to your needs at a time that suits you. Plan when you are going to exercise in advance and make it a part of your routine not just something to do ‘if you have time’, because, let’s face it - something else will always take priority, particularly when you’re starting out and the program seems hard!

6.Be determined - don’t give in to temptation. Set your goal, know what you need to achieve it and stay on that pathway. We all have well meaning friends - ‘ go on - just one choc/drink/ biscuit etc won’t hurt you’ then before you know it you’re frustrated at your lack of willpower and end up with far more than just the one! Keep temptation out of the way - don’t buy the treats then they can’t shout at you from the cupboard when you have the midnight munchies!!

7. At the end of your program you will have RESULTS or EXCUSES. Only you can decide what it will be.

I am a personal trainer and also teach group exercise classes in community centres and health clubs in the local area. For more information on my teaching schedule please check my website; www.take-2fitness.co.uk or contact me on 07812575081 or email This e-mail address is being protected from spambots. You need JavaScript enabled to view it

COMING SOON

ZUMBA® GOLD – for anyone that loves to dance. Zumba Gold is designed as a program for those who feel the full blown Zumba class is a little too challenging for them OR as an introduction to Zumba. Many dance styles and rhythms are covered, (eg salsa, merengue, mambo, cha cha cha) and the fabulous music makes the time fly by - you don’t even realise you’re exercising.

FAT LOSS BOOTCAMP - date to be confirmed.

A four week course comprising 3x45 minute exercise sessions per week plus dietary tips and advice. Stick to the program and you’ll achieve results - guaranteed! Be prepared to work HARD- not for the faint hearted !

NEW PILATES COURSE for beginners / improvers starts Monday January 11th, 6.45-7.45, Helsby Community centre. Places limited so must be booked in advance.