Are you dreading wearing your swimming suit or bikini this summer? Follow our eight top tips below to gain confidence and reach success with your exercise.

Your weight loss program should include aerobic activities (cardiovascular training), resistance (strength) training and flexibility sessions. The minimum amount recommended each week is at least 40 minutes sessions, 3 x weekly, combining all elements. Cardiovascular training alone will not shift the excess!

In order to stimulate greater fat loss, your CV sessions should be at least 60% max heart rate to make a significant difference. If interval training is also incorporated into your routine, working your heart rate to 80-90% maximum, the benefits will be even greater.

1lb of fat is equal to 3,500 calories. You should aim to reduce your calorie intake by 500 calories each day.
Here’s how:

- exercising at the right intensity
- increasing your metabolic rate with strength training
- reducing your intake of junk food and alcohol
- eating a well-balanced, unprocessed diet

Avoid foods that give you that ‘bloated’ feeling:

- wheat and processed grains
- simple carbohydrates and refined sugar
- foods high on the glycemic index

Schedule your training session into your diary and write it down! Without planning and preparation, it’s easy to find an excuse of why not to exercise. Shifting excess weight is hard work and it will not happen on it’s own!

Exercise by doing something that you enjoy. Motivation is key to success. Experience the feel-good factor and really start to enjoy your training.

Keep your body well-hydrated throughout the day with filtered water and caffeine-free tea/coffee. Aim for between 1.5 to 2 litres each day. Our bodies are around 60% water. The benefits of keeping this level at it’s optimum each day include flushing out toxins, transporting vital nutrients and vitamins around the body and help to keep the shock-absorbing intervertebral discs ‘plumped-up’.

Confused about where to start? Hire a professional London personal trainer and weight management expert to put you on the road to success. By following a carefully detailed program that is unique for you, the results will be noticeable much quicker. Lack of knowledge and understanding of exercise is one of the main reasons why people don’t achieve success with their training.

We need to take a multi-dimensional approach in order to achieve results. Exercise is important, but without the right fuel, our bodies won’t function at their optimum.  Combine this with inadequate rest and recovery and it becomes a much more difficult to get your body to where you want it to be.

Copyright (c) 2009 Wendy Powell and Jacqui O’Shea
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Jacqui O’Shea is the Head Trainer for No More Excuses – Total Personal Training. Our team of trainers operate across London, Surrey and Hampshire, RESTORING, MAINTAINING and IMPROVING health and well being. Achieve the weight loss results that you want and get your body back. Look great and feel fantastic! Visit http://www.nomorexcuses.co.uk to book your FREE consultation with one of our trainers.