I am sick to death of listening to the radio and TV about weight loss programs to follow. Okay there are pills, potions, low fat foods, exercise programs, weight loss programs, and stupid dangerous diets that reduce the calorie count so much that it can invoke an eating disorder.

One I keep listening to every morning is the Jenny Craig Program. The thing about these weight loss programs is that they are often very low in calories, which over time will make you add on more weight because the basal metabolic rate (BMR) is slower than normal. Those individuals who miss breakfast are more likely to become overweight. Breakfast is the most important meal of the day, and it invokes the metabolism and keeps it higher for longer. Stay away from sugary cereals like Special K (another con-merchant who uses colour therapy – red – to make you become hungry). All cereals are crap and full of additives – most likely sugar or sweeteners.

One of the best – and lowest calorie – breakfasts is to have two pieces of rye bread toasted, two poached or scrambled eggs, and two slices of bacon. You will take in around 500 calories, but you are also less likely to snack on sugary foods later, and the protein kick will be sufficient enough to last until lunch. Perfect snacks to munch on are nectarines and satsumas. Rice cakes are also good because they often use brown rice which is higher in fibre.

Weight loss programs that you pay for may cause short-term weight loss because of the reduced calories, but do you really want to follow an expensive food program forever? They are after your money. If you’re stuck for some meal ideas and you want to lose weight, write to me for free and I’ll give you some ideas.

To lose weight effectively you must:

• Eat breakfast. It triggers the metabolism to rise, and while you eat your body undergoes thermogenesis (burns calories while digesting). The more times you eat throughout the day the more you will take advantage of dietary thermogenesis.

• Take up weight-training. Muscle is metabolically active, and the more muscle there is in the body the more calories you will burn at rest. Press-ups are one of the most basic body-weight training exercises you can undertake, and they can be performed anywhere. During a press-up, you are holding up almost seventy percent of your own bodyweight. Squats are effective for building the glutes (buttocks) and strengthening the thighs. If you add just one pound of muscle mass per month over the space of three months, you will burn an extra 150 calories per day at rest.

• Stop eating Low-fat food. You think it is good for you, but it may have an opposing effect on you and help you to gain weight. Why? Low fat foods contain sweeteners, and these are often worse than natural sugar. Sweeteners stimulate the brain to produce ghelin – the hunger hormone – so the more you eat of them the more you will crave. How many of us feel guilty staring at a piece of chocolate cake let alone eating the piece? Where is the guilt coming from? The past? Emotional issues? Get rid of these niggling doubts by focusing on the now. Breath deeply through the nose making sure that the belly extends outwards, and exhale through the mouth. Continue five times to make you aware of where you are right now. Fuck the past, future, or how many chocolate biscuits you ate for lunch. Guilt is often what causes unhealthy eating habits. I love maltesers and pizza. Do I feel guilty about chomping a full sized ten inch pizza (or even a twelve inch) sometimes. No! I enjoy the occasional treats.

• Eat everything in moderation. If you want to eat a full sized pizza once a week, look forward to it and savour every bite. Try to eat healthily throughout the week and have a treat once or twice a week. If you fancy roast potatoes, brush the lightly with olive oil and roast until they  crunchy. Roast potatoes are full of goodness and it is okay to eat them every day, just steer clear of the goose fat and stick to Lurpak or olive oil. Add salt, black pepper, and chilli flakes for an added kick.

• Focus inwards at your emotions. Do you emotionally eat because you feel unhappy inside, or is it because of another issue. Begin meditation and learn to breath deeply anytime you feel distress or anxious. Flower Remedies are wonderful and they treat emotions in a drug-free way. I use them. They are also non-addictive and they are to be used for as long as necessary.

• Change for yourself. It is easy to know what is classed as perfection. Supermodels and actresses with size two figures, or those who cake their eyes, face, and lips in natural looking make-up. Forget about trying to look like another. You have your own body shape and muscle mass that is more unique than anybody elses. Why would you want to look like a supermodel and everyone else anyway? Men like curvy women. Those who only date stick thin females are shallow and have their own insecurities anyway. One guy jibed me about my untoned thighs once. He was a fellow Virgo, and I went off him after that because he was obviously looking for supermodel perfection and he didn’t see it in me. I am fit and healthy inside, why do I need to be toned to perfection? I would never change for anyone, only myself. If you want to lose weight, never do it for another person. Do it only for yourself. You, your body, and your mind are here together on Earth for a very long time, so learn to love yourself and your flaws.

• Stay away from fad diets and weight-loss programs. They want your money and their aim is to make sure that you stay on their diet for as long as possible. You will likely lose weight on their program, but you will also gain it if an inadequate calorie intake is sustained. Do you really need your mind made up for you as to what to eat to lose weight? Use fresh vegetables with meals. Use skinless meats and avoid frozen ready meals are these contain additional salt/sugar. Most diets state that you must follow a calorie controlled diet in order for the weight loss program to work anyway. They take out all the measuring and deliver the small portion sizes to you. Instead of chomping three fajitas (as I do), they will send you two. Remember, you pay for that, and what a stupid expense when you have YOUR own mindset as a tool to lose weight.

If you’re new to exercise or want to increase your fitness in an easy way by getting fresh air and walking with friends then rambling may be the sport for you. Rambling is very similar to hiking, although poles are usually used with hiking for the steep hills. Rambling is perfect for people of all ages and is walking on country paths. Working out in fresh air vs. the gym has many benefits.

• Combats Depression – Fresh air clears the mind and helps those who suffer from Seasonal Affective Disorder (SAD), and it also helps sufferers of depression. Natural daylight also provides the skin with Vitamin D, which is wonderful for boosting the nervous system and banishing negative thoughts. Vitamin D also helps the body to absorb calcium, so it helps joint health and prevents age related diseases like osteoarthritis and brittle bone disease.

• Regular rambling will increase fitness –  The heart will grow larger and the resting heart rate will be a lot slower  (a good sign of fitness).

• Weight loss – Rambling will increase the metabolism if performed regularly. As we grow older, the body naturally needs less calories and muscle tissue breaks down therefore reducing the body’s basal metabolic rate. A good way to increase the metabolic rate over the long term is to participate in weight bearing exercises, such as rambling. The changes may be slight but you will definitely feel better in yourself.

• Protect your joints – It is important when you undertake any form of exercise to protect the leg joints so make sure that you buy a good pair of walking boots that have a good grip but are also light so that you can carry on with the sport for hours.

A few things to consider with rambling is the countryside codes.  Some areas may be private so be well aware.

Those expensive toning machines that promise to tone muscles by tensing and releasing them are available all over the world. They simply perform isometric exercises on the body, but these can be done easily without a machine. All you need to done is clench and release the muscles.

Obviously, weight training and cardiovascular exercise will get you toned faster but isometric training is still effective. Try to repeat the clench and release of muscle 5-10 times. This may take twenty minutes but it will help to tone the body. Those toning pads that are placed on the body simply clench the muscles through an electronic signal. These pads are usually added to the problem areas, such as buttocks, abdominals, thighs, arms. Isometric training requires work but it is free and effective. Clenching and releasing the muscles repetitively will then cause that body part to tone.

Isometric training can be useful for anyone who wants to lose weight or tone up before joining a gym. The body burns fat on a daily basis through the basal metabolic rate (BMR). The more lean muscle tissue that rests in the body the higher the metabolic rate will be. Isometric training is simple and can be performed anywhere. In the car while driving, queuing at a supermarket, watching TV, cooking, reading a book, anywhere.

Try out various techniques. Squeeze and hold for a couple of seconds before release or time yourself for thirty seconds and see how many reps you can perform.  Isometric training is simple and effective. Results may not be seen overnight but they will definitely be visible in a couple of weeks time.

I have designed another super intensive workout, which I’ve named the 40 minute circuit. All it takes is 40 minutes of your time, a stop watch, boxing gloves, a mat, weights and a skipping rope.

The Workout

You will perform 4 sets of this circuit, which will be exhausting to the body, but try to work through the pain and push your body. It will thank you for it in your improved fitness over the weeks.

You need only perform this circuit 2-3 times per week. You require a rest in between to allow your muscles to grow stronger.

When performing the workout, try not to have a break in between sets, but if you must, keep it to a minute.

• Set your stop watch to 3 minutes and perform 3 minutes of skipping.

• Instantly move to the boxing bag and perform straight punches, upper cuts and jabs for 3 minutes. If you do not have a boxing bag, perform shadow boxing. Try to stay on your toes at all times and keep your guard up.

• Perform 25 weighted squats. If you do not have any weights, use your own bodyweight to perform the squats.

• Perform 10 one legged deadlifts with 10kg on your right leg, then transfer the weight onto your left.

• Perform 10 extremely hard bastards. Start in squat position, jump down into a press-up, spin your legs round and stretch your whole body, then pull yourself up, with no hands if possible and perform a tuck jump. That’s 1 rep. Perform 10 of them. They are very tough but push your body. My mantra is ‘no pain’ as Rocky Balboa’s trainers state to him through his super hard boxing training.

Perform another 3 sets of the above. Yes, it will be hard, but try to work through it. Add a motivating CD to your hi-fi or click on a super playlist on your ipod to give you that extra motivation. Remember it’s only a short workout, and the time will fly by, just try it!

Make sure that you let your muscles rest after this intensive workout, so do not attend the gym the next day. It is actually beneficial for your muscles in the resting period. They grow back stronger, and because this workout uses bodyweight training, plyometrics and anaerobic exercise, your body will be burning fat for up to 48 hours afterward. Over time this will increase your basal metabolic rate (the rate that you burn calories per day).