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Top five new year fitness tips


It’s that time of year when we all think about fighting back against the festive flab. Here are my top five tips.

1) Expand your horizons.

There isn’t a one-size-fits-all approach to fitness. Try as many training methods as possible.

Give classes a go, pump some iron, go for a run, take up a sport. The possibilities are endless.

High intensity interval training (HIIT) is a popular training method at the moment. This alternates short bursts of hard work with periods of recovery. Tough, but effective!

2) Monitor your progress.

This will help pinpoint what type of exercise is working and keep you motivated. One good way of doing this is with devices like Fitbit, which record your heart rate and the amount of calories you’ve burned.

It’s also worth taking measurements if you’re looking to slim down. And make use of fitness apps – Couch to 5k is a good one if you want to start running.

3) Avoid ‘new year, new you’ nonsense.

January always ushers in an onslaught of fitness marketing. We are bombarded with all sorts of magical methods and potions, claiming to be the secret to your perfect body.

If you see outlandish claims like ‘six-pack abs’ or a ‘celeb bod’ in six weeks, it’s almost always nonsense. If getting fit was easy, we’d all be in the Olympics.


4) Seek help.

Even elite athletes need coaches to guide them. If you can find yourself a good trainer, they will be worth their weight in gold.

If you don’t have enough pennies in your pocket to pay for a trainer, tweet me your questions – @matwolstenholme – and I’ll do my best to help.

There are also plenty of workouts online – search for The Body Coach – who provides free exercise videos.

5) Prepare for hard work.

Exercise can sometimes be a hard grind. There will be days when you just don’t want to work out.

Find a way of dragging yourself off the sofa. Set a specific goal, find a training partner, do whatever it takes to get yourself going. You can do it!

Matt is a London fitness trainer and journalist. Connect with him on TwitterFacebook or Instagram.

Five ways to jazz up workouts

Try something different! Matt doing his own special version of push-ups

Try something new! Matt with his own version of push-ups

Variety is the spice of life as the saying goes, and working out is no different.

Not only does trying new exercises prevent sessions becoming a snooze-fest, it also keeps you challenged and helps avoid that dreaded fitness plateau.

Here is a list of five rip-snorting training techniques that you might not have seen before, with videos of yours truly giving them a whirl.

1) Dumbbell thrusters: a great full-body resistance exercise, which will also get the heart and lungs going.

2) Barbell overhead press: perfect for strengthening and sculpting the shoulders, with the back and arms joining the party as well.

3) Tuck burpees: a high-intensity jumping exercise, which will challenge just about every muscle in your body.

4) Speed ladder routines: stepping in an out of the rungs is a fun way to get those legs moving and work up a sweat.

5) Plyo push-ups: fab for developing explosive strength and power in the chest (the clap is optional)!

Hopefully that’s given you some ideas to brighten up your workout. If you need any other fitness tips, please post a comment on this blog, or get in touch on social media via the links below.

Matt is a fitness trainer, football freestyler and world record holder. Connect with him on TwitterFacebook or Instagram.

Get fit fast with sprint training


Want to get in shape and torch fat fast? Then start channelling your inner Usain Bolt.

Research has shown sprinting is a highly effective way to improve fitness and fight the flab.

One of the best ways to incorporate it into your workouts is an approach called sprint interval training (SIT).

This involves alternating hard work with periods of recovery. An example of this can seen in the video below.



It’s important to say that this is tough stuff. It hurts. But it works.

The intensity means you won’t be whizzing around for long. There are many different forms of SIT, but you really shouldn’t be looking to do any more than a maximum of 20 minutes.

If you are able to do longer, chances are you’re not sprinting, you’re jogging. Or even crawling by that stage…

You’ll need some inner steel to really push yourself – repeatedly running as fast as you can requires mental toughness. But if you hurdle that barrier, sprint training can aid fat loss, improve your overall health and boost your fitness.

If you have any questions feel free to post a comment on this blog, or get in touch on Twitter or Facebook.

An amazing way to get in shape


Weight-loss products often make wild claims

Fitness industry marketing is beset by reams of complete nonsense.

There are always charlatans who try to make money by selling dubious quick fixes.

As an ethical fitness trainer with a genuine interest in people’s long-term health, I feel obliged to try and redress the balance. So here is my two-step plan to help you get in shape:

1) Don’t eat or drink too much rubbish

2) Exercise regularly

If you need help with either of these things, please don’t hesitate to get in touch. Email or connect with me on Twitter and Facebook.