Bikini boot camp: Drop a dress size and lose a stone in just two weeks. Summer is almost here, but it's not too late to get your body beach- ready. It might not seem possible to drop a dress size and lose up to a stone in two weeks, but stick to the diet and fitness regime devised by our health gurus to the stars and you could be flaunting your best figure ever. Celebrity nutritionist and naturopath Max Tomlinson and fitness trainer David Kirsch, who count A- listers such as Liv Tyler and supermodels Heidi Klum and Linda Evangelista among their clients, claim you can lose inches and change your body shape, as long as you stick to their plan. You will eat five small meals a day - you may even find you are eating more than usual. But because the food is healthy, you will be losing pounds. And as this is a diet combined with exercise, you will lose up to eight per cent of your body fat - that weight will stay off as your body becomes a fatburning machine. The best thing is that after two weeks, you'll find crisps, chocolate and other unhealthy foods no longer seem appealing. David Kirsch agrees: . The combination of healthy eating - fresh, organic, seasonal foods instead of processed and refined meals - and strenuous muscle- toning exercise will act as a cleanser for your body. Your skin and hair will look great and you will have lots of extra energy. There's one catch: to get great results, there can be no half- measures. This is not for the faint- hearted. Your dare- to- bare action plan starts today! THE EATING PLANYour body is a sensitive, intuitive organ, says leading naturopath Max Tomlinson. Based in London, Australianborn Max combines naturopathy and nutrition, offering a holistic approach to healthy eating to his clients - a mix of A- list celebs, socialites and royalty. In the short term, you are likely to lose weight from all the wrong places - usually your face and breasts - rather than your thighs and tummy. ![]() To lose weight, you must eat regularly. Start skipping meals and your body will store the little food you do eat, often laying it down as fat rather than burning it immediately as a source of energy. Breakfast is by far the most important meal and will raise your metabolic rate - meaning food is used effectively for the rest of day, helping to burn fat and encourage weight loss. Go for a protein- rich breakfast of eggs, as the body uses more calories to digest protein than quick energy- releasing carbs, such as toast or cereal. Fruit salad is packed with energy- giving nutrients. It's easy to overeat, especially with high protein meals. Aim to reduce your intake at every meal by up to 4. What to eat. Make sure all the food you eat is seasonal, organic and nutrient rich, packed with vitamins, minerals, phytochemicals and enzymes. Aim to have it half an hour before you normally feel hungry. WHAT TO AVOID: All junk food. This includes packaged, processed or fried foods, white flour (including bread and pasta), alcohol and other stimulants such as coffee, tea and fizzy drinks. Steer clear of saturated fats, not just animal fats, but hidden forms such as palm kernel oil found in ready- made meals, especially Thai food and fruit juice, which is packed with sugar. ![]() ![]() Cut down on dairy - ideally, cut it out altogether and replace with goat, sheep or soya milk and cheese. No refined sugar. Don't be fooled into thinking diet foods and 'skinny' options are OK because they are still empty calories. Cut out all treats such as cakes, biscuits, crisps and chocolate - it is only for two weeks - and become a willpower hermit, putting your social life (and its associated temptations) on hold. Most people drink too much water when they cut back on food, but going OTT on the H2. ![]() O taxes your kidneys and waters down your digestive juices, reducing their overall efficacy. Poor digestion, which leads to bloating. Go for blends that aid digestion, such as lemon verbena, camomile and mint. Dandelion coffee will help detox your liver by breaking down fats, and also acts as a mild diuretic to reduce water retention. Most of us suffer from a blood sugar disturbance, so counteract the dizzying side- effects of a calorie- reduced diet with chromium. Taking 2. 00 micrograms with breakfast will also help to ease any hunger pangs. After familiarising them with the rules, keep a food diary and send it to them every day to monitor your progress and, finally, to ensure you return to a normal eating regime after your diet fortnight. For more dietary advice, visit www. ![]() His advice helped Liv Tyler and Heidi Klum lose their baby weight in weeks and can get you looking gorgeous for the beach. This slows your metabolism, setting you up for weight regain as soon as you increase your food intake. Before exercising, David recommends assessing the problem areas that need toning and to establish your basic level of fitness. Stand in front of a mirror and jiggle your arms, bottom and legs. If everything stays motionless, you're fit and toned. If your skin is flapping, you need to work out more. The pre- workout test will gauge your starting point. ![]() TEST YOUR FITNESSKnee bends. Perform with your back against a wall, making sure your thighs are parallel to the floor. Make sure your knees don't jut out beyond your ankles and hold the position for as long as you can bear it, recording your time. Around the world twists. Stand with your legs hip width apart, knees bent and holding a medicine ball, or 3kg dumb bells, above your head. Bend forward and to the right, bringing weight down to your right foot. Then reverse the motion returning to the upright position, before repeating on the left. Continue for as long as you can, recording the number of movements from side to side. Push- ups. Resting on your knees or on your feet with your legs extended. Perform as many as possible and note down the number. Knee- lifts. Bend your standing leg slightly and raising the other knee as close to your chest as possible, without collapsing your spine and keeping your balance Perform on alternate legs, keeping arms up, elbows bent, so your fists are in line with your jaw. If you managed 1. Otherwise, practice these moves daily until you can reach this standard. Equip yourself with: A stability ball: 5ft 4in or shorter, go for a 2. Dumb bells Start with 2lb or 3lb weights and move up to 5lb. Medicine ball. Weighing between 2lb and 1. Perform at least one ten- minute workout a day for a fortnight. For best results, aim for three daily sessions. THE WORKOUTSPile squats. Stand with feet hip width apart, feet turned out and with a dumb bell in each hand, palms facing in. ![]() Bring your weight into heels and squat down. As you squat, curl arms up to shoulders, keeping elbows tucked in. Hold the squat and push arms up, locking out elbows. Lower arms in the reverse order you raised them and come out of the squat. Do 2. 0 to 3. 0 repetitions. Shadow boxing. With a dumb bell in each hand, hold abs tight and punch right arm diagonally out at torso level. As you pull back, bend into a squat. Push up and repeat with left hand. Next perform an uppercut with your right hand, tucking elbow in and punching upwards. Sit back down again and, as you raise up to standing, repeat with left hand. Bend right arm and bring it up parallel with floor. Throw a hook punch to the left and sit back down again, repeating as you stand up, on the left side. Do sequence 2. 0 to 3. Incline dumbell on a stability ball. Rest shoulders on ball, feet out in front of you, knees at 9. Grasping a dumb bell in each hand, raise them up to the ceiling from chest. Bend elbows to the side, bringing weights towards nipples into the starting position. If you or someone you know is suffering with mental health issues, the below organisations can offer support: Mind: Mind’s Infoline advisors provide information on. Want to know how to drop a dress size in time for a special occasion? Our low-fat, low-calorie diet plan is nutrient packed, so you'll be a dress-size smaller in less. Can you really get a perfect bikini body in just EIGHT weeks? Three normal women hit the gym to find out. FEMAIL challenged three.
Lower arms out to side, elbows slightly bent and then press them in as if hugging a tree. Finally, keep hands close together and, arms extended, lower dumb bells overhead behind you. Rise, rest a moment and repeat 1. Bench dips. Sit on floor, legs straight and heels on the stability ball. Place hands behind hips, fingers facing ball. ![]() Raise yourself off floor, elbows straight and then bend elbows, lowering bottom to floor without touching it. Extend elbows again and repeat 2. Wide dumbbell rows on a stability ball. Lean tummy or chest on to ball, feet straight out behind you, toes touching floor. Take dumb bell in each hand and bend elbows as if rowing a boat, pulling weight up. Lower to the starting position. Repeat 1. 5 to 2. Repeat entire sequence for a total of ten minutes. Reverse lunge with torso twist. With feet shoulder width apart, arms outstretched, hold a medicine ball in both hands. Keeping core stable, transfer weight into your heels. Lunge one foot backwards until front and back knee are at right angles. As you sink into the lunge, twist torso to left, then return to centre and extend legs, bringing feet back together. Repeat on the right side. Do 1. 5 lunges on each side. Good mornings with rotation. With feet shoulder width apart, hold stability ball overhead, keeping elbows soft. Bend knees slightly and bend forwards 9. Keeping abs tight, reach forwards with fingers and back with your tailbone. Lift left shoulder blade to ceiling and lower right shoulder to floor, continuing to stretch. Hold for 1. 5 seconds. Do 1. 5 repetitions and then repeat on the other side. Handoff. Lie on back, holding stability ball between knees and shins, then extend legs at 9. Raise your arms overhead, and curl your tailbone toward your navel, lifting the ball up and over into your outstretched arms. Grasp the ball and lower your hands and the ball to the floor. Reverse the move passing the ball from your hands to your legs. Perform ten to 1. Trunk crunches. Lie on your back, knees bent and feet on the floor with your arms out to the side. Lift your feet until your thighs form a right angle with your ankles. Keeping your lower back pressed into the floor, slowly lower your legs to the left until they just touch the floor. Slowly lift your legs back to the start position and repeat on the other side. Do ten to 1. 5 on each side. Double crunch with ball. Drop A Dress Size In Five Days. If you have a party or family gathering coming up and you want to know how to drop a dress size, we have a specially- devised diet plan that can help you to drop a dress size in just five days! This five day low- fat, low- calorie plan is nutrient packed, so you'll be a dress- size smaller in less than a week! And don't worry about going hungry, there's a list of snacks to choose from too. What is it? A low- fat, nutritionally balanced five- day plan designed to leave you feeling and looking trim. Follow it exactly and you could lose enough weight to drop a dress size. How does it work? The meals in this diet plan are low fat and low calorie but still packed with nutrients so you'll lose weight without missing out on anything. There's plenty of fruit, veg and fibre in the meals that should fill you up. Even if you do get peckish, there's a list of snacks to choose from. There's also a wide choice of breakfasts, lunches and dinners so you shouldn't get bored. Who's it good for? People who want to lose weight quickly for an event or party. People who don't like calorie counting, as long as you follow the meal plans, that's all been done for you. What are the drawbacks? It's a quick fix not a long- term solution so you could put back on any weight you lose after the plan. What do you do? Each day you should choose one breakfast, lunch and dinner. You're also allowed two snacks from the list below and you should aim to drink at least eight glasses of water. Food plans. Breakfasts: (Choose from one of the following every day - you can repeat!)Meal 1. Meal 2. 1 slice of wholemeal toast topped with 3 cherry tomatoes, sliced and grilled, 1 glass unsweetened fruit juice. Meal 3. 2 small free- range eggs, poached and served on 1 slice of wholemeal toast. Meal 4. Smoothie made from the juice of 1 large orange, 1 banana, 1. Whizz in a blender and serve. Meal 5. 1 bagel, toasted and topped with 1tsp reduced fat cream cheese. Small bowl of strawberries. You can tuck into 2 small free- range poached eggs served on 1 slice of wholemeal toast. Lunches: (Choose from one of the following every day - you can repeat!)Meal 1. Salad made with 1 small avocado, 1 tomato and 4. Drizzle with 1tsp oil- free dressing, and serve with 2 wholegrain crackers. Meal 2. 1 carton of fresh shop- bought vegetable soup, served with 1 wholemeal roll. Meal 3. Open sandwich made with 1 slice of wholemeal bread, 2 slices of lean ham, rocket leaves and 2 tomatoes, sliced. Meal 4. 1 jacket potato with 2tbsp low- fat cottage cheese, 1 orange. Meal 5. 6. 0g (2 1/4oz) shop- bought bean salad with 2 rice cakes, topped with low fat houmous, 1 apple Unsure about jacket potato portion size? It should be no bigger than a computer mouse. Dinners: (Choose from one of the following every day - you can repeat!)Meal 1. Servewith 1. 00g (3 1/2oz) mixed vegetables, stir- fried in 1tsp olive oil. Meal 2. Roast 1 chicken fillet with a small tin of plum tomatoes and mixed herbs at 1. Serve with 6. 0g (2 1/4oz) each of broccoli and carrots, both steamed. Meal 3. 2 lean beef sausages, grilled and served with 1. Meal 4. 1 small lamb chop, grilled for 1. Meal 5. Chicken stir- fry made with 1 chicken breast, cut into strips and fried in 1tbsp oil, with 4 mushrooms, 3 cherry tomatoes and a handful of mangetout, all sliced, and a handful of baby spinach. Serve with 5. 5g (2oz) of egg noodles, boiled. If you don't fancy cherry tomatoes then try a chicken stir- fry with peppers Snacks: (Choose from one of the following every day - you can repeat!)1 piece fruit. Split meals on our Diet Club Light Choices plan to have more snacks and stop you feeling peckish! Shopping list. After lots of requests from goodtoknow users (we do listen to you!), here's a shopping list with all the ingredients you need for the Drop A Dress Size In Five Days Diet for you to print out and take to the shops with you. As the diet's only for five days, if the amount isn't stated, buy the smallest quantity you can. If you want to repeat it or carry on, there will be ingredients left over for you to use or simply buy bigger quantities. Cereal. Box of unsweetened muesli. Cereal bars. Milk, dairy and eggs. Half a pint of semi- skimmed milk. Natural yogurt. Reduced- fat cream cheese. Reduced- fat mozzarella. Low- fat yogurt. Low- fat cottage cheese. Low- fat creme fraiche. Free- range eggs. Fruit. Fresh raspberries. Fresh strawberries. Drinks. Unsweetened orange juice. Bread. Loaf of wholemeal bread. Wholemeal rolls. Wholegrain crackers. Bagel. Vegetables/salad. Box of cherry tomatoes. Bag of rocket. 2 tomatoes. Broccoli. Carrots. Green beans Mange tout. Mushrooms. Baby spinach. Oil- free salad dressing. Meat and fish. Packet of lean ham. Tinned items. Small tin of plum tomatoes. Small tin of sweetcorn. Pasta. Egg noodles. Soups. Fresh vegetable soup. Biscuits and snacks. Oatcakes. Dark chocolate bar. Continued below.. Other. Mixed herbs. Jar of clear honey. Olive oil (for cooking).
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