Whether it’s a holiday, a wedding, a special party or perhaps just something to kick-start you on the health and fitness front and leave you looking in great shape, an eight week hit can do wonders for your body — and your self esteem.

If you’re looking to shape up at speed with a target date ahead, try my ‘flab to fab’ plan designed to:

  • Help you lose between 2-5 kgs

  • Improve your cardiovascular fitness

  • Improve all over body tone

  • Help you feel good

  • Help you look good

  • Set up a routine that you’ll want to continue with

Does this sound too good to be true? Well it isn’t and it’s genuinely achievable — the results are there for the taking providing that you are ready to go for it and make a 'flab to fab commitment' over the next eight weeks.

My 'flab to fab' plan focuses on three core areas:

  • Simple healthy eating strategies

  • Cardiovascular exercise that you can fit into your day

  • Resistance training to tone up those problem areas

Before you begin

One important point before you lace up your trainers, if you have not exercised for any length of time, or have any medical conditions or if you are at all unsure about beginning an exercise programme, consult your doctor first to get the all-clear before you start.

Get planning

Before you rush headlong into your new exercise and nutrition programme, take a little time out to plan ahead — what you want to achieve, where you will find the time, whom you will involve, who can help you, etc, so that you and those close to you have some buy-in.

Set yourself a target date, with some small milestones along the way to measure your progress by. Without sufficient planning, you are likely to fall by the wayside when other demands on your time creep into view.

Write down why this is important to you, what it will mean when you hit your target and what you are prepared to do to hit your goals.

Nutrition

At the heart of any effective health and fitness programme is a sound healthy eating and hydration plan. If you don’t factor in your nutrition as part of your plan, you’re effectively going two steps forward and one step back.

Follow My six nutritional tips below for simple, effective strategies to improve your diet:

Always eat breakfast

Kick-start your body’s engine with a low fat, slow release, unrefined start to the day. My Personal breakfast favourite is Special K and yoghurt!

Hydrate

Drink plenty of water and natural fluids (juices etc). Central heating, air conditioning, nutrition choices, exercise and daily loss of fluids from the body, all contribute to dehydration. Aim for one and a half litres spread throughout the whole day and you’ll feel more energised, toxins will be flushed away and to top it all, your complexion will definitely improve.

Limit your intake of processed food

If it comes in a packet, leave it on the supermarket shelf. Aim to eat an unrefined, whole-food diet with as much fresh produce as possible. That way you’re automatically eliminating food manufacturers’ high fat and high additive products.

Take the ’20 per day test’

How many different (and healthy!) foods have you eaten today? Many people struggle to get past ten; aim for 20 and make sure they’re all healthy. That way you’ll know that you’re getting a broad range of nutrients in your diet.

Limit or avoid salt

Salt and sodium — the hidden killers and are known contributors to high blood pressure. Processed foods in particular are laden with salt — some ready-made soups contain more than half the recommended adult salt intake — in just one meal! Salt is the cheapest flavour enhancer available and hence a favourite of food manufacturers. Instead, flavour your foods with herbs and spices.

Eat evenly throughout the day

Many people ‘end of day load’ their food intake by skipping breakfast, eating a minimal lunch and finally consuming a huge evening meal — often late at night. Instead, try evenly spacing your food out throughout the day — you’ll feel better, have more energy and you’ll be less tempted to eat high calorie quick energy hit snacks.

Ronald Abvajee is founder of My Personal Trainer Wellness, South Africa's first 'virtual gym'. Click here to learn more.