Make weight-loss your mission with the military-style regime that’s whipping the stars into shape.
New mum Jennifer Ellison is beating the bulge – five months after giving birth to Bobby, she has enlisted the help of a military drill instructor to help her shed the pounds. “I was a size eight when I fell pregnant and size 18 after,” the 27-year-old, ex-Brookside actress admits. “I was a hippo.” Jennifer needed a fitness regime that produced results fast, as she’s on stage starring in Calendar Girls, and appears topless, with just a pair of strategically-placed cream buns to preserve her modesty.
Jen is the latest celeb who who has turned to military intelligence to get fighting fit. This year, Chantelle Houghton, Kerry Katona and Mel B have all signed up with the Army boys when they decided to get serious about weight loss.
So we asked New You Boot Camp’s Slimming Sergeant, Staff Lord, to share his military fitness secrets with us – so you too can give your bulge the boot...
No excuses! You eat what and when we say!
“Attention! My name is Staff Lord and from here on in, what I say, goes. You may be boss at home but when it comes to working out – I’m in charge.
“You’ve probably struggled to lose weight in the past when you’ve put together your own diet and exercise plans. But this time is different because I’m going to tell you what to do and when.
“I was a royal marine commando for 12 years and during that time I learnt that the secret to fitness is that age-old military ethos of discipline and teamwork.
“So try to get your friends involved in your fitness bid – that way you can keep up each other’s morale.
“Self-belief is important. You may be thinking, ‘I can’t lose weight’ or ‘I can’t exercise’. That attitude is keeping you fat. In the military we don’t give up when the going gets tough. We push through. I’m going to get right in your face and tell you that you can, until you start to believe it. That’s when you’ll see results.
The drill
“I’m not going to pretend that exercise is ever easy but this programme is manageable for everyone – whether you’re a seasoned gym-goer or break out in a sweat at the sight of a pair of trainers.
You need to do 30 to 50 minutes of cardiovascular exercise five days a week. You can do things that you’re already familiar with such as aerobics, skipping, walking, jogging and cycling. Or break out of your comfort zone and try new activities such as boxing, dancing, playing netball. Anything that gets your body moving is good!
Frontline food
“This isn’t a diet. It’s a way of eating that will allow your body to find its balance, do away with hunger pangs and cravings and help you reach your ideal weight.
“But you’ll quickly fall off the wagon if you start saying, ‘I haven’t got time’ or ‘It doesn’t matter if I miss this’. Remember in the Army there’s no room for excuses. You eat what and when we say!”
Your food rules
1) Eat three meals a day and two snacks No more, but no less either. Don’t leave more than three hours between meals or snacks, as if you don’t eat regularly your metabolic rate goes down and you’ll store more body fat.
2) Get in proportion A portion of meat or carbs should be about the size of your own hand.
3) Fill up on protein You should eat some protein at every meal and snack. The body has to work harder to digest protein, which uses up calories and increases your metabolic rate. It also slows down the release of sugar into your bloodstream to beat food cravings.
4) Cheat day Have one cheat day a week where you can eat your favourite foods. As well as helping you not to feel deprived, it will remind you how your body feels after you’ve eaten rubbish. You’ll be sluggish and lethargic and less inclined to cheat for the rest of the week – I promise!
Rations
Monday
Breakfast: Scrambled eggs on rye toast
Snack: 1tbsp mixed seeds or nuts
Lunch: Tomato soup with one tbsp hummus and carrot sticks
Snack: Celery sticks and 1tsp peanut butter
Dinner: Grilled salmon with rice noodles
Tuesday
Breakfast: Granola or other wholegrain cereal with semi-skimmed milk
Snack: Guacamole with vegetable sticks
Lunch: Tomato and mushroom omelette
Snack: 1tbsp mixed nuts
Dinner: Turkey and vegetable stir-fry with brown rice
Wednesday
Breakfast: Scrambled eggs and beans
Snack: Cereal bar
Lunch: Salad Niçoise with egg, tuna and veg
Snack: One apple and 1tbsp nuts
Dinner: Roast chicken with skin removed, no gravy, steamed veg
Thursday
Breakfast: Porridge with fruit, semi-skimmed milk
Snack: Cereal bar
Lunch: Lentil soup with granary or rye bread roll
Snack: Hard boiled egg
Dinner: Spaghetti Bolognese with lean mince
Friday
Breakfast: Scrambled eggs on rye toast
Snack: Banana smoothie
Lunch: Meatballs with salad
Snack: 1tbsp hummus with veg sticks
Dinner: Grilled haddock served with oven-roasted peppers, courgettes and aubergine
Saturday
Breakfast: Fruit and yoghurt with mixed seeds
Snack: Slice of carrot cake
Lunch: Shepherd’s pie
Snack: Banana and nuts
Dinner: Chicken and ginger stir-fry with rice
Sunday
Breakfast: Raspberry and peach smoothie
Snack: 2 oatcakes and 1tbsp hummus
Lunch: Vegetable soup with one chicken drumstick
Snack: 3 squares of dark chocolate and nuts
Dinner: Thai chicken curry with rice noodles
Other snacks
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Yoghurt with seeds or fruit
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1 pear/apple and brazil nuts
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Rice cake or carrot sticks and hummus
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Hard-boiled egg
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2 oatcakes and Marmit
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Celery sticks and peanut butter
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Edamame beans
Your military moves
These exercises will hone and tone your body to fighting fitness – if you stick to them every other day…
1) V-sits: Lie on the floor with your arms and legs extended. Keeping your arms and legs as straight as possible, raise one leg and both arms off the floor and aim to touch your toes with your hands. Gently lower and repeat on the other side. Repeat three sets of 12.
Toughen it up: Raise both legs at the same time.
2) Lunges: Stand upright with your feet together and your arms by your sides. Keeping your back straight, step one leg forward into the lunge position. Drive the front foot forward, keeping the heel down. The knee behind should almost touch the floor. Push up to return to the starting position and repeat for the opposite leg. Repeat three sets of 12.
Toughen it up: Hold a light dumb-bell or can of beans in each hand while doing it.
3) Sumo squats: Stand with your feet approximately one metre apart with your toes facing out and your hands by your temples. Lower down into the squat position. Repeat three sets of 12.
Toughen it up: Hold a dumb-bell or can of beans in front of you in each hand.
Source: Daily Mirror
