From the simple food swaps that will save you serious calories to the secret butt-toning exercise you can do on your commute, follow these stress-free steps straight from the pro’s for a better body, fast…
Boost Your Butt
Supermodels swear by the ‘donkey kick’ move for bottoms worth baring. Get on your hands and knees and draw in your abs. With your knee bent so the sole of your trainer is facing the ceiling, lift your leg so that it’s parallel to the floor. Repeat 15 – 20 times on both legs.
Get a Flatter Tummy
Rev-up a classic plank for even stronger abs. Whereas you normally rest your forearms on a matt, lean on a Swiss ball to get your tummy, chest, arm and back muscles working even harder.
Tone Your Legs
Fitness expert James Duigan reveals the secret behind Rosie Huntington-Whiteley’s perfect legs. ‘Do a regular lunge but as you step forward, extend your arms above your head to make a ‘Y’ shape. Push up with your front leg, bring your arms down and repeat’.
‘Oversized portions are the main issue in weight loss and even if you’re eating healthy food, you still need to monitor your intake. I recommend a palm-sized serving of protein and half a plate of dark, leafy greens like kale or spinach. When choosing protein, stick to fish, chicken and turkey’ David Kirsch.
It's All About HIT
‘I really recommend high intensity interval training for fast, effective fat burning. Try doing sprints outside or skipping, working as fast as you can for 20 seconds, then go really light for 10. Repeat this 3-4 times. This is not the perfect regime for highly-stressed people who would benefit much more from ‘Yin’ activities such as yoga or swimming’ James Duigan.
‘Make an accomplishment list at the end of each day with the good choices you made; it could be as simple as eating eggs for breakfast instead of a bagel, or taking the stairs instead of the lift but it will help you stay motivated’
‘Honey is a good sweetener and has antibacterial benefits but it does come with a warning as it contains fructose which can cause similar problems to sugar as the body can’t distinguish between the two. Eat it in real moderation or try stevia on your porridge and in your smoothies instead’ - nutritionist Madeleine Shaw.
James Duigan’s3 FOOD SWAPS...
Swap sushi for sashimi with seaweed salad, it’s much healthier and very low in sugar.
Swap white toast for a gluten-free rye alternative. Try it with almond butter for slow-release energy.
Swap exotic fruit for berries which contain less sugar and are packed with antioxidants.
‘Maximise your workouts by keeping your tummy tight with every movement. Pull your belly button in towards your spine to strengthen and tone your lower abs throughout your routine’
Do... push yourself. If your regular workout doesn’t make you sweat, add a resistance band or free weights and really go for it.
Don't... eat low-fat foods, they are often processed or laden with sugar. Go full-fat and eat less of it.
Smoothies to Supercharge Your Workout
Pre Exercise Energiser berries, organic Greek yoghurt, ice cubes and organic milk (or a diary-free alternative).
Post Exercise Repairer one banana, almond butter, a handful of Chia seeds and organic milk.
3 Ways to Fit Fitness In...
For toned legs… pliés are the secret to leaner legs and you can do them while you brush your teeth morning and night. Stand with your toes turned out, with your heels almost touching. Keep your feet firmly on the floor and bend your knees so they are at a 90 degree angle, really squeezing your glutes for 15 reps.
For killer abs… suck your stomach in as if you are trying to connect your belly button with your spine. Hold it, then suck in even further. Hold, release and repeat while you sit at your desk.
For a better butt… when you’re sitting down on your commute or in the office, squeeze your buttocks to get the muscles working - then release. Try and hold for one minute to increase the intensity.