Trim and tone time

It's that time of year when many of us look to drop a few pounds and tone up for T-shirt weather. It doesn't have to be complex or time-consuming. There are just two areas to focus on: diet and exercise.

Diet
Breakfast: A breakfast of slow-release carbs (think oats, rye bread) will give you the energy to see you through to lunch and prevent you reaching for the biscuits at 11am.
Lunch: Feel free to eat well - your body needs carbs and you will burn these throughout the the day.

Dinner: Focus on lean protein and veg as these are easily digested as an evening meal. Avoid carbs after 5pm.

Exercise
The latest research shows that moderate to intense cardio for 25 to 30 minutes is as good for achieving weight loss as the traditional "fat burn" programmes of old which require at least 45 to 60 minutes of low to moderate intensity exercise.

However, to reduce body-fat levels you need to do aerobic exercise with a resistance-based workout. (The aerobic exercise burns calories and the resistance exercise builds and defines lean muscle, which in turn requires more fuel on a daily basis, thus increasing the metabolism and burning calories even when you're not training. Phew!)

And remember, stick at it. Whatever regime you choose, working out at a prearranged time with other people is a great way to stay motivated. Small classes provide the group dynamics and personal attention that really help build and sustain good exercise habits. One last thing: budgie smugglers or baggies? Answers on a postcard.

David Higgins is the co-founder of tenpilates.com