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Keeping fit can be a huge help to boost your January diet, so we went to Jonathan Goodair, who not only helped Madonna achieve her sculpted look, but has also trained England rugby players and Olympic runners, to ask him to share with us some top tips for helping banish the bulge and stay motivated to reaching a goal.

A personal trainer for more then 20 years, Jonathan trains clients from all walks of life, many of them busy professionals who need to get in and out of the gym, but ensure they get the most from their sessions with him.

Based at private members club Home House, in London, Jonathan has created a friendly atmosphere in the gym he opened in 1998, where the only thing he, and his team of trainers take seriously is the desire to get the best results for their clients.

www.jonathangoodair.com

A lot of people start off with good intentions to get fit in January, but often give up, what's the secret to keeping motivated beyond February 1st?

People can begin with unrealistic expectations; they think they can lose the weight they have gained, not just over Christmas, but all the lead up of parties and dinners throughout the whole of December, in a few weeks. Or they just go hell for leather and end up exhausted by the middle of January! It's much better to think of a longer-term plan, and give yourself a sensible goal of, say eight weeks, and work towards that.

As you get older, it's more difficult to shift the festive pounds, what changes should you make to your exercise regime?

Really make a big effort to increase your cardio workouts but do something you enjoy, it can be swimming, running or if you prefer to be inside, a rowing machine, bike or treadmill. The important thing to remember is you need to work hard on them, sitting on a bike reading a magazine or watching television is probably not going to give you the results you might hope!

Do you have to have a personal trainer to get fit and lose weight?

A good trainer will keep you motivated and disciplined as well as making sure you are maximising the benefit of your efforts to reach your goals. Seeing a trainer shouldn't be regarded as a luxury, the fitter you are, the more healthy your mind and body will be. It can also help protect your immune system, which in turn will fight off those winter colds.

Diet is obviously important when getting fit, is choosing low-fat a good idea?

Low-fat doesn't always mean it's the best choice. More often than not there is a higher sugar content which is something I tell my clients to be wary of. Cutting down on sugar and all the unnecessary carbohydrates is a great idea. I don't mean going down the protein only diet route, just cut out extra carbs, like bread before a meal or a having that massive portion of pasta, when half the size will be enough to fill you up. Watching all those small things can make a big difference.

How often do you recommend seeing a personal trainer?

Preferably three times a week, but if you have financial constraints, even once a week will help enormously. Just make sure you are given, goals and clear programmes to follow when you work out on your own.

Many people reading this may live too far away from a gym, what advice can you give them?

There are loads of very simple things you can do that can fit in around you and your normal way of life. Walk as much as possible, but rather than a leisurely stroll, try power walking to really get your heart going.

Always use the stairs instead of lifts, or maybe invest in a bicycle, it doesn’t have to be a swanky mountain bike; just something that suits your own lifestyle. Also have a look at the short video on my website for some simple exercises and follow them once a day. Remember even holding a tin of tomatoes in each hand when you exercise will act as a light weight!

Is it easy to tell if you are working hard enough when you exercise on your own?

When you first start to exercise it's important to pay attention to how hard you are working. Begin at a level you would describe as fairly light and then progress to a level between 'somewhat hard and hard'. That means your heart rate is up, the blood is flowing and you will be burning off fat. You could also buy a heart rate monitor (as important as using an oven thermometer for cooking!), which will ensure you are working out to the correct level for your age. To calculate your theoretical maximum heart rate simply subtract your age from 220 for men or 226 for women. Your exercise target heart rate will be between 60% and 90% of this figure.

How important is posture?

Good posture is massively important; especially as these days so many people spend a lot of time hunched over a computer. Concentrate on keeping your shoulders down, a straight spine and a long neck, and make sure you take regular breaks from your desk, to have a walk around and a stretch.

With the cold, dark mornings and evenings ahead. Isn’t it much easier to stay at home in the warm than get on gym gear and face the elements?

Of course it is. But just think of how great you will feel when the weather gets milder and for once, you won’t be dreading the thoughts of changing from the winter clothes you have been hiding behind for the past six months!


Watch the video below...

 

 
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