STEP 1- Do cardio after weights
"Doing your cardiovascular exercise after your weight training or toning exercises will help you burn fat dramatically. The cardio work must be sustained for 20-30 minutes and at a comfortable pace," says Mark. He reckons doing four sessions of strength training followed by cardio every week will give you an impressive bod in just six weeks.
STEP 2 - Work through your energy systems
Mark explains that we have three energy systems - power, food fat (in a nutshell).We need to work through the first and second before we can get to the fat-burning stage. Doing strength training first means you will burn through your first energy system within 10 seconds. Follow this with high intensity resistance training to break through the second energy system, which can take up to 25 minutes. Finally, do cardiovascular activity, such as walking on an incline, to eat away at body fat.
Exercise ideas for gym phobics
STEP 3 - Prioritise what you want to change
"If there is a certain part of your body that you want to change the most, prioritise this by exercising it first in your workout schedule," says Mark. You will use up most of your energy in your first few exercises, so make them count!
STEP 4 - Burn calories after exercising
Running for an hour on the treadmill will burn 300-450 calories. "This might not seem a lot," says Mark, "but the body continuously burns calories after you exercise for up to 24 hours." So your body will burn an extra 10-15 calories for every 100 calories you burnt at the gym. An incentive to keep going if ever we needed one.
STEP 5 - Use your time wisely
Mark recommends power walking if you have half an hour, running if you have 20 minutes and circuit training if you only have 10 minutes.
STEP 6 - Start walking
"Doing just 20 minutes of walking per day, 5 days a week, with no change to your diet, will still work off 14 pounds of fat in a year," says Mark. Change into your trainers, pop your heels into your bag and walk to work!
STEP 7 - Hold yourself properly
Everybody is after Pippa Middleton's perfectly pert bottom. And if you want to get it, start by making sure you hold yourself from your core at all times. "When walking, take long strides, squeeze your glutes and keep your abs tight and firm," Mark advises. Don't hunch over at your desk; keep your shoulders back and when you stand up, make sure you sure you squeeze your glutes. Who says you can't exercise in the office?
STEP 8 - Drink plenty of water
It's a recommendation we hear time and again, but consuming at least two litres of water a day will help flush out the excess water retention in your body. "Take the same advice I gave Billie Piper - the more you drink, the more you lose, the less you drink, the more you hold," Mark says.
STEP 9 - Eat wisely
Smart eating is key to maintaining your energy levels. Mark recommends eating small regular meals throughout each day and never missing breakfast! Reduce the amount of salt in your diet and include a light snack in between breakfast and lunch and between lunch and dinner.
STEP 10 - Treat yourself!
All work and no play will mean you are much more likely to give up on your diet and exercise regime. Mark says it's important to allow yourself the occasional indulgence to reward your hard work. You could try an 'alternative' treat that doesn't involve food at all - book a massage or a manicure and pamper your body without piling on the pounds!
Mark Anthony is Solero's personal trainer. Solero Explosions are only 90 calories each - the perfect health-conscious summer treat!