I know it seems like every star has an army of trainers and nutritionists on speed dial, but getting your dream figure needn't cost a penny.

Eating and exercising on a budget is just as effective and can be a whole lot more fun. So follow my easy diet and fitness plan for at least six weeks and you'll be in tip-top shape and feeling sexy in time for that beach holiday…

The crucial part of my shape-up plan is to do at least 30 minutes of one or more of the following activities, four times a week.

I promise this will boost your health, reduce fat levels and improve your body shape – all without a pricey gym-pass.

Step away the pounds
Walking is the ultimate free exercise. You can burn up to 400 calories and tone your lower body just by walking 10,000 steps a day. So get a pedometer and get on the move.

Sprint to the finish
Running is more demanding than walking but the benefits are greater. Don’t exhaust yourself or you’ll lose motivation. Run at a pace at which you can still hold a conversation. Try “walk-jogging” – alternate between walking for a minute and jogging for a minute to get you started.

Get on your bike
Cycling is a fabulous, low-impact aerobic exercise, as it boosts fitness and tones your waist, tummy and legs. Keep the cost of a bike to a minimum by buying one secondhand.

Splashdown
Swimming is a great way to tone up and trim the whole body. Breaststroke especially will strengthen arms and streamline thighs – simply increase your pace to boost the fat-burning benefits.

Face the music
Dancing is an aerobic workout that improves balance and co-ordination. It doesn’t cost a penny if you  do it at home but most studios offer affordable classes for all levels of ability, if you fancy some sociable exercise.

Make a racquet
Tennis streamlines your lower and upper body, while developing balance, co-ordination and stamina. Just watch Wimbledon this year if you need some body inspiration!

5 ways to sneak exercise into your day

Wherever you are these easy activities will help you slim down and burn off those excess calories – without any effort…

(1) Find a different entrance
When visiting the shopping centre, park near the entrance farthest from your destination. You can then rack up plenty of steps by walking to the shop you want to visit.

(2) Flex your muscles
Relaxing at home or sitting behind your desk at work, flex and release your abdominal and bottom muscles, in sets of 10, at least three times per day.

(3) Be mobile with your phone
If you’re on a landline, pace up and down or do a few squats. If you’re using a phone, walk up walk up and downstairs to burn calories.

(4) Get sorted
Classify that big clear-out as exercise and get it done! Empty cupboards, bookshelves, wardrobes and sort everything out. All that lifting and reaching gives you a great upper body workout, increasing suppleness and tone of shoulders, arms and back muscles.

(5) Hit the road
While driving, sit up straight and breathe in deeply into your lower abdomen, pulling the muscles in tightly. Now, instead of exhaling, push the air up to your chest, filling your upper lungs. Now slowly exhale. Your posture will improve and you'll get a big rush of energy.

Targeted toners

Doing these three easy moves will help you tone those important bits, for beach-ready bums, tums and thighs…

● Bums

Squats: Stand in front of a chair with feet hip-width apart and your arms folded across your chest. Bend your knees. Keeping your back straight, abs tight and knees behind your toes. Let your bum lightly touch the chair then squeeze it to extend up again. Repeat for one to two sets of 10 to 12 reps, three times a week.

● Tums

Crunches: Lie on your back with knees bent, arms folded across your chest and feet flat on the floor. Brace your tummy muscles as you curl your shoulders off the floor, keeping a small gap between your chin and chest. To return, lower your shoulders to floor. Do two sets of 15 to 20 reps, three times a week.

● Thighs

Lunges: Stand with your feet shoulder-width apart. Step forward with one foot and bend your knees. Your back knee should come close to touching the ground and your front knee should bend to about 90 degrees. Return to the starting position and repeat on the other leg. Do one to two sets of 10 to 12 reps, three times a week.

Cornel’s celeb SOS clinic

Here’s how I’ve helped some of my famous clients tackle their body blackspots – and how it could work for you…

The problem: You want better muscle tone like… Audrey Tautou

“Training with Cornel helped me achieve the good muscle tone and definition I needed,” says Audrey.

The solution: Audrey’s role in Dirty Pretty Things was physically demanding, so I helped her achieve greater muscle definition and overall body strength by performing body-weight exercises. Sculpt your body like Audrey by doing three sets of 10 to 15 reps of press-ups, squats, leg lunges and abdominal crunches, every other day.

The problem: You hate exercise like… Colin Firth

“I was no fan of exercise until I met Cornel,” says Colin. “He has given me a way of working out that is enjoyable and effective.”

The solution: Colin ran for 30 minutes followed by circuit training, four days a week, to tone up for Bridget Jones’s Diary. Vary your jogging route and add variety to your routine by including different activities.

The problem: You want to get fitter… Naomie Harris

The solution: We used a toy sword to tone her arms and sharpen her fighting skills and worked on kickboxing moves to improve her fitness. Look for a kickboxing or body combat class near you – they're a lot of fun and a very good way to tone your body.

Your diet plan

(1) Be prepared

When you’re out, always take healthy snacks with you. That way, if hunger strikes, you won’t be tempted by a fast-food restaurant or vending machine – which can hurt your wallet and your waistline.

(2) Plan meals

Write a weekly list of meals and produce a shopping list that you stick to at the supermarket. Better still, shop online to avoid all temptation. You’ll also save money by resisting impulse buys.

(3) Ditch “diet” products

Avoid overpriced low-fat shakes, meal replacement bars and ready-meals. They might make you feel like you’re being “healthy” but the truth is they contain virtually no nutritional goodness, cost a fortune and research shows they don’t actually help people lose weight in the long run.

(4) Be a meal stretcher

Try extending your meals by adding extra vegetables and grains. For example, when cooking spaghetti bolognese substitute half the meat for canned beans or lentils. This way you’ll halve the fat and save money into the bargain.

Your menu planner

Choose one breakfast, lunch and dinner and a few snacks.

Breakfast

• Scrambled eggs with wholewheat pitta and fruit juice
• Porridge with skimmed milk and a handful of berries
• Peanut butter sandwich on wholemeal bread with a glass of skimmed milk
• Cornflakes with skimmed milk and an apple
• ½ English muffin toasted with 1oz mozarella and poached egg, nuts, plus melon slices

Lunch

• Salmon sandwich and ½ banana with a low-fat yogurt
• Baked potato with veggie chilli and salad
• Turkey breast sandwich on wholewheat bread with lettuce, mustard and mayonnaise and some grapes
• Chicken salad with crunchy veg
• Chunky vegetable soup with a granary roll

Dinner

• Grilled tuna steak, with green salad, and an apple
• Chicken and cherry tomato kebabs, with steamed broccoli
• Grilled Mediterranean veg and tomato pasta
• Baked lemon and basil salmon fillet with rice and salad
• Homemade pizza topped with tomatoes, peppers and goats cheese

Snacks

• Carrot sticks with hummus
• Low-fat yoghurt
• Glass of skimmed milk
• Two rice cakes with Marmite
• Any fruit
• Dried fruit
• Nuts

For more advice, read Cornel Chin’s new book: Celebrity Body on a Budget, Price World Publishing, £12.50

Source: Daily Mirror