FITNESS: Drop a dress size in six weeks '“ part three

As well as the next workout, I want to take a look at some simple steps to make sensible changes to your daily diet, without being on a diet.

In the simplest of terms, you need to have a calorie deficit of 500 calories per day to lose one pound of body fat per week. This could come from eating less, exercising more or a combination of the two.

Here are a few simple things you could try to get the fat moving:

1. Spreading your daily intake over four to six meals keeps your energy levels stable and doesn't overload your body, which can cause the storage of unnecessary calories.

Eating regularly can also keep your metabolism revving, leading to a higher calorie burn.

2. Try using a smaller plate for dinner.

Some plate sizes have got out of hand and we're usually too polite to leave any food, even if we're stuffed.

If you drop the plate size from 12 inches to eight or 10, you could lose 250 calories from a standard dinner.

3. Chew food '“ I don't want to sound like mum, but if you chew your food properly it will slow you down and give your stomach a chance to realise that it's full.

It will also help you to absorb the nutrients more easily.

4. Lower your sugar intake '“ simple sugars are rapidly absorbed into the bloodstream.

If they are not required at the time, the body releases insulin to disperse the sugars to the muscles and the remainder goes into storage, perhaps around the hips!

5. Keep a food diary '“ this simple step can help you identify problem areas.

Most people can easily see a pattern forming, and once identified you can try to rectify it yourself.

Keep a log of time, food eaten and perhaps how you felt at the time, this may show a pattern of eating through boredom.

6. Keeping yourself hydrated correctly will maintain a healthy system and keep everything working efficiently, so you can burn calories effectively.

Back to this week's workout now. Don't forget you need to complete three circuits at least three times a week, plus your additional two cardio sessions of at least 30 minutes.

Try to complete all 10 exercises before taking a short break and continuing on for circuit two and three.

Exercise 1 '“ Oblique crunch (8 to 10 each side)

Yet another modification to the crunch!

This time, the knees need to be twisted to one side whilst keeping the upper body flat on the floor.

From this position you complete the curl upwards.

You should notice more effort from the muscles on the side of the abdomen, and don't worry too much if you can't come up very far. As always, focus on quality not quantity.

Exercise 2 '“ Single leg bridges (8 to 10 each side)

You should be used to floor bridges by now, so to add more of a challenge we're going to take one foot off the floor.

This makes a whole new exercise, requiring you to work hard with your core and, especially, your glutes!

Keep your floor foot close to your bum to help restrict hamstring involvement, and move your posterior and down slowly.

Exercise 3 '“ Mountain climber 1 (10 each side)

This is great for the abs, legs, and bum '“ and the upper body doesn't get let off, either, as it has to support you during the movement.

You can use a step or chair to do this exercise and, if you find it too hard on your hands, simply rest on the forearms.

From the raised press-up position, you need to engage your abs to maintain good posture, now pull one knee up towards your chest, keeping your weight centred.

Continue by alternating the working leg for the desired reps.

Exercise 4 '“ Plank hand touches (10 alternate touches)

Starting in the best press-up position you can manage (on toes or knees), lock in your abs and glutes and begin taking one hand off the floor and reach across to the other hand.

Return and start again, alternating sides.

Try to keep your body in one place and avoid rocking side to side.

Exercise 5 '“ Squat jump (up to 10 jumps)

This one is very taxing and should be avoided if you have any concerns with your knees or hips.

Set up with feet hip width apart and abs locked in, then drop into a squat position and, as you drive up, increase speed and try to jump upwards and land softly using the leg muscles.

Immediately drop back into squat and continue for desired reps, or until you lose technique.

Exercise 6 '“ Single arm wall press-up (10 each arm)

I hope you managed the two-arm version. Now, we simply (well, not simply) remove one arm from the wall and continue the normal press-up movement.

This will require a lot more core integration and shoulder stability, which will challenge the smaller, lesser-used muscles.

You can adjust the resistance by moving your feet closer or further from the wall.

Exercise 7 '“ Forward lunge row (10 each leg)

Here we combine a leg exercise with a back exercise and work functionally. Lowering into a forward lunge, which you should be used to by now, pull your elbows towards your body and retract your shoulder blades back and down towards the hips.

Return to an upright position ready to go again.

Exercise 8 '“ Squat side-raise twist (10 each way alternating sides)

More squatting now, it's great for the thighs and bum!

We're going to add in the core and upper body as well.

Start by squatting, and as you rise, the arms will raise to shoulder height out wide.

You'll also twist through your mid-section to one side, before returning for the next rep.

Exercise 9 - Fast arm pumps (20 to 30 seconds)

This will get the heart pumping and it's great for the arms.

Take a staggered stance with a slight lean forward and the abs locked in and butt squeezed.

The arms are going to be pumping back and forth as fast as you can control for good technique.

No stopping until you have reached a minimum of 20 seconds, you can do it.

Exercise 10 '“ Single leg squat toe touch (10 each leg)

We've tried one arm press-ups now it's time for the legs.

You should know how to squat on two legs now, but we're going to make it a lot harder.

One leg will now rest lightly on the toes making it less stable, whilst the other leg will carry out the squatting mimicking sitting into a chair.

This will really work the butt hard and don't be surprised if it's aching for a couple of days afterwards.

If you're really good, try to take the unstable foot completely off the floor!

Off you go, why not get the first circuit started now? Don't forget to visit the website www.infinitefitness.co.uk/challenge for further tips and exercise advancements.

If you have any questions you can contact me. The address is [email protected]

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