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While the main thrust of the Holford Diet is food, exercise also helps you to keep your blood sugar levels even to burn fat.

Take time to find an exercise regime that works for you - it could be in a gym, at a class, or at home with a workout video. I suggest that you start to experiment with some of the exercises before you start the diet, so you can get used to including it in your week.

Its important to do the right kind of exercise and that is a combination of aerobic and resistance or toning exercise (see example below) and there is information about all of this in chapter 22 of the Psychocalisthenics book.

‘One of my favourite exercises is Psychocalisthenics. It takes only 17 minutes a day and develops strength, suppleness and stamina, burns fat and leaves you feeling fantastic. Click here to find out how to learn it.

Toning exercise

The trick to toning exercises is to get some good advice – your local gym is probably the best place for that but typical exercises used in circuit classes can be completed at home. Here is the example circuit workout suggested on page 262 of the Psychocalisthenics book.

1. SQUATS

     
  • Stand feet hip width apart
    •  
  • Toes facing forwards or slightly out
    •  
  • Push the bottom out behind you (as if trying to sit down) bend at the hips and knees.
    •  
  • Ensure the knees point in the same direction as toes, and the shins are kept vertical (i.e. directly over the knees not over the toes)
    •  
  • Allow the back to lean forward slightly but shoulders must not come further forward than knees.
    •  
  • Lower until the knees are at 90 degrees



2. PRESS-UPS

Chest and Triceps for beginners

     
  • Kneel on mat
    •  
  • Lean forward and putting hands on the mat in front (as far away as possible.)
    •  
  • Hands should be a little further apart than the width of your shoulders
    •  
  • Push knees back a little until back is straight, elbows are bent and body weight is supported on knees and hands.
    •  
  • Keeping a straight back, hands in a fixed position and knees bent, push up on hands, straightening out arms – do not lock out the elbows.
    •  
  • Repeat as many times as possible.
    •  
  • (to repeat lower body weight again by bending arms, always keeping the back straight.)


Intermediate

     
  • Assume the same position, but with straight legs (i.e. knees not on the ground) so body weight is on toes and hands.
    •  
  • Lower body down by bending elbows until chest almost touches the floor
    •  
  • Push up again – keeping your back straight. Do not lock out the elbows.
    •  
  • Repeat as many times as possible.


Beginners Press-Up

 

Press-up Advanced

3. SIT UPS

Crossed arms - for abdominal strength and endurance.

     
  • Lie on back on mat with knees slightly bent towards the ceiling, feet flat on floor
    •  
  • Cross arms over chest
    •  
  • Curl up to a semi sitting position
    •  
  • Keep neck straight (i.e. do not push chin forwards)
    •  
  • Lower back flat back onto the mat
    •  
  • Repeat 10 – 15 times

4. UPRIGHT ROWS

Works back muscles

     
  • Stand upright holding bar or barbell with overhand grip, hands slightly wider than shoulder width
    •  
  • Keep arms straight so bar is resting on thighs
    •  
  • Spread feet shoulder width apart
    •  
  • Knees slightly bent
    •  
  • Keeping arms straight so bar lowers to knee height, bend over with a flat back to a position slightly above parallel with the floor (i.e. buttocks always remain lower than shoulders)
    •  
  • Keeping upper body stationary pull bar to chest, (elbows bend either side of the body) then lower again

 

5. BACK EXTENSIONS – uses back muscles

     
  • Lie facedown on mat with fingers interlocked behind head
    •  
  • Keeping feet in contact with the floor, and a flat neck (i.e. do NOT look up or forward) raise trunk of body off mat and lower again
    •  
  • Be careful not to overextend
    •  
  • Repeat 5 –10 times

6. TRICEPS DIPS

You will need a chair or other stationary object of a similar height

     
  • Make sure chair is stationary
    •  
  • Stand in front of chair as if about to sit on it
    •  
  • Grasp front edge of chair with a backward hand grip
    •  
  • Slide feet forward while supporting your weight on chair edge with straight arms
    •  
  • Lower body weight down by bending the elbows backwards and dropping buttocks down below, and in front of, chair seat
    •  
  • Push up again on arms, until arms are straight again. Do not lock out elbows
    •  
  • Repeat as many times as possible

7. LUNGES

     
  • Stand with feet hip width apart
    •  
  • Take a large step forward
    •  
  • Lower body weight straight down
    •  
  • Let the back heel lift off the floor
    •  
  • Keep hips forward
    •  
  • Lower to 90 degrees at both knees
    •  
  • Use arms for balance if required


8. SIDE LEG LIFTS

     
  • Lay on your side
    •  
  • Bend the underneath leg slightly to assist balance
    •  
  • Keep the hips forward
    •  
  • Keeping the top leg straight, lift the leg to about 45 degrees
    •  
  • Keep the foot level or allow the toe to point towards the floor
    •  
  • Lower under control

9. LATERAL RAISES

     
  • Stand feet hip width apart
    •  
  • Hold dumbbells in hands
    •  
  • Allow arms to hang by your sides
    •  
  • Lift the arms straight out to the sides
    •  
  • Raise dumbbell so it is level with the shoulders
    •  
  • Keep the elbows slightly bent
    •  
  • Lower to starting position

 

10. BICEP CURLS

     
  • Stand tall, with feet comfortably apart and knees slightly bent
    •  
  • Hold bar with underhand grip, hands slightly wider than shoulder width, arms hanging straight down, so back of hands rest on thighs
    •  
  • Keeping knees soft, bend from elbows, (keeping elbows close to sides) to lift bar towards chest
    •  
  • Avoid raising the shoulders
    •  
  • Avoid leaning backwards
    •  
  • Lower bar to starting position
    •  
  • Repeat. (go slowly to avoid bouncing the bar back and forth)