Expert advice and tips from fitness expert Nicki Waterman
Whether you’re new to exercise or an avid gym bunny, jump-start your new-year fitness plan here
For beginners
Find your fitness personality
'Work out which type of exercise will suit you best,' advises Nicki. ‘Are you a morning or evening person? An outdoor or an indoor person? Establishing your “personality” will help you find a programme to stick to.’
Step by step
If you find it hard to make time for exercise, try activities that fit into your routine, such as walking. By taking 10,000 steps a day, you could burn 400 calories.
Get fit without the gym
Don’t let a fear of the gym put you off exercising – there are plenty of ways to shape up. Take up cycling, or a team sport. You could also try a Green Gym, which combines exercise with environmental projects, or check out one of the free outdoor gyms across the UK.
Buddy up
Research shows that women who exercise with friends lose an average of 10 pounds compared to those who go it alone and don't drop a single pound*. 'You're less likely to skip a workout if you know someone is relying on you,' says Nicki. Use a free diary service for help in arranging your sessions.
For fitness fans
Mix it up
'Even the most dedicated of exercisers can get bored with their regime,' says Nicki. 'But adding a little variation to your favourite activity may be enough to reinvigorate a stale routine. So try power yoga instead of gym machines, or swap step aerobics for Zumba.'
Stop start
Boost weight loss with interval training. 'You'll burn 160 more calories in the 24 hours after interval training than after running at a steady pace,' explains Nicki. 'Alternate 40 seconds of intense effort with two minutes of recovery.'
Resolve to relax
Don't berate yourself if you miss a workout. 'Life is full of obstacles, and setbacks are bound to happen sooner or later,' says Nicki. 'But don't let a few missed workouts turn into a month of unfulfilled exercise resolutions.'
Take 20
The next time you're thinking of blowing out your trip to the gym, tell yourself that you'll just do 20 minutes. You'll probably end up completing a full workout once you're there.
