Top Tips for Getting in Shape

Before reading this, you might want to ask yourself what exactly "being in shape" means for you. Is it simply to lose weight and fit into that stunning outfit you've been dying to show off, currently impossible due to the unflattering bulges around your belly? Is it to be healthy, to add years to your life and a daily beam on your face as you munch on superfoods and sip your smoothies? Is it to build muscle and use those glutes, biceps and abs to their greatest advantage?

Personally, my interest lies in all three reasons and the body of my article is going to focus on what I've done myself, what's worked for me and little tips you can use to implement into your own regime. So here we go!

Remember, to lose weight you need to burn more calories than you take in every day. The average woman needs 2,000 calories to maintain her weight, so you'd be looking at consuming roughly 1,500 calories to lose about 2lbs per week. There is, of course, the option to cut down your meals without exercise, but I highly recommend some cardio three, four or five times a week. I myself use a rock-climbing machine four to five times a week, which not only burns calories but helps to build muscle also. It also results in stamina and mental discipline. After the age of 30, our metabolism slows down and this is why it is doubly important for us to stay in shape; exercise, in whatever form it takes, is the perfect platform for encouraging that.

Most important of all is nutrition. It makes very little sense to exercise regularly through toil, tears and sweat, only to stuff one's face with a burger and chips afterwards. Lean meat, fish, vegetables, fruits, granola (though careful with granola as it can lead to high calorie count; a small bowl should suffice) are all excellent foods to give you enough protein for strong muscles, low on the calories and perfect for a healthy lifestyle. Quark is also something I would highly recommend - high in protein and low in fat, it is the perfect substitute for cream cheese and pasta sauces, as well as delicious to spread over jacket potatoes and mix with a little olive oil to drizzle over salads. Yum. Try to stay away from the 'junk' food - easily definable by their temptingly mouth-watering tastes and high fat content! Grill or bake instead of fry, and keep a calorie-counting diary. I do this myself by inputting my calorie intake and outtake in my phone notes every day.

Building muscle is a great way to look your best and stay strong; it is also important to remember that muscle weighs more than fat, so if your scales are not drastically changing, do not be alarmed. When I first started working out, I weight 12 stone (168 lbs). At this time of typing, in better shape, looking much leaner and fitter, I am still 12 stone. My muscle mass has increased - hence why it is far better to judge how well your regime is going via clothes than scales.

Speaking of building muscle, I will share with you some of the best exercises I have personally done that have yielded superb results. Remember - if you want strong muscles, you WILL have to stock up on the protein. For glutes, single-leg Romanian Deadlifts are wonderful and effective (3 sets of fifteen with weights), as are lunges, kickbacks and step-ups. I would not advise working the glutes more than three times a week as the muscle needs time to rest and recover. Abs can be worked on every day; you can find on YouTube a variety of abs exercises, usually at about 5-10 minutes at a time. Thighs are other good muscles to work out; I recommend checking out YouTube's Rebecca Louise, who has a high number of videos targeting abs, glutes, thighs, back, chest and arms. She is by far my favourite personal trainer on YouTube as she has an upbeat, infectious personality, her videos are roughly 10 minutes each and she'll keep you motivated throughout.

Some other little tips and tricks I can offer you are: replace black tea (with milk) with green tea. Green tea is extremely good for you and it is said that several small cups a day can lengthen your lifespan, is wonderful for the heart and helps boost your metabolism; white tea is even better! Try some Silver Needle or White Peony for a refreshing soothing taste. Drink lots of water; it hydrates the skin and keeps you feeling full longer. Don't crash diet - starving yourself is not only unsafe and unhealthy, but each time you pile the pounds back on, you will find it harder to keep them off again. Like the tortoise, slow and steady wins the race! Take before and after pictures - results may seem slow, and at times disheartening, so it is important to use your mental focus to remember why you're doing this in the first place. Physical evidence, such as pictures, can do wonders. Don't snack during the day - have about five small meals a day and, if you do snack, keep it low-fat, something veggie or something fruity. Careful on the alcohol - too much drinking contributes towards saggy skin and rampant bellies, no matter how much you work out. The calorie count in a bottle of wine, for example, is pretty horrendous (about 800!)

Remember - you don't have to spend hundreds on a gym membership or nutrition plans in order to get the body you want. Mental discipline, perseverance, self-motivation and some basic knowledge such as the tips provided above is a fine substitute for splashing out on gyms. You can do it - just believe in yourself!