Envisage a lighter and leaner new you

WITH the festivities and partying over, it’s time to put those New Year’s resolutions into action.

WITH the festivities and partying over, it’s time to put those New Year’s resolutions into action. For most, weight loss and improving fitness levels are high on the list for this year.

Goals should be set but remember it’s a lifestyle change that is needed. This means regular exercise and changes in the type of food you eat and cutting portion sizes. Link the two together and keep the consistence over a period of time and you will see the changes – be positive and patient!

Here is the first of my Fat Attack Circuits to kick you off in 2011.

Always make sure you warm up before each workout and cool down and stretch afterwards. Work at your own pace and if there is an exercise you are unable to perform, miss it out or add your own.

Here is this week’s circuit. Check The Journal video section for my demonstrations.

David Fairlamb’s Fat Attack Circuit

Duration of the session: 20-25 minutes.

Time per station: 20-25 seconds.

Rest time between stations: 15 seconds.

Rest time between circuits: 90 seconds.

What you need: A medicine ball – you could use a football instead – plus a bench or chair and a bar.

Warm-up and cool-down: 4-5 minutes’ walk or jog exaggerating the arm movements to warm the body up. Be sensible on your first circuit until you feel fully warm. Cool down with an easy walk or jog on the spot followed by some stretching; see my warm-up video. Session time starts after your warm-up.


Lunge with bar: With the bar above your head squeeze your upper back. As you complete the lunge this will aid in keeping you upright.

Medicine ball alphabet: Big letters keeping your arms straight. Work hard and keep your hips square and your legs slightly bent. A football could be used instead of a medicine ball.

Lunge twist: Concentrate on the perfect lunge and always twist to the side of the front leg. Keep your hips square and twist from your torso.

Bench/chair step-up jumps: As you step up, jump and swap legs. Make sure you control the downward section and the leg returns to the floor in a controlled fashion.

Deep squat: if you are advanced, do the squat with the bar above your head like the above lunges. This is harder but more effective for the whole body.

Quick feet: Keep your heart rate up working at your own pace.

Press-up touch: This is a stabilising exercise, working on your core as well as your chest and arms.

Find out more about David Fairlamb Fitness Consultants – www.davidfairlambfitness.co.uk or call 0771 364 0899.


Start 2011 by reviewing your shopping list. For many, a complete change is needed. Write a healthy, fresh list for the whole family and bin or give away any unhealthy leftovers from Christmas.


Exercise combined with lean meats, fresh fish, fruit, vegetables and salads is the natural healthy way to eat and lose weight. Add herbs, garlic, chilli etc but make life fresh if you are aiming towards a lighter, leaner, healthier body this year!


Take hold of the future or the future will take hold of you – be positive and make changes!


David Whetstone
Culture Editor
Graeme Whitfield
Business Editor
Mark Douglas
Newcastle United Editor
Stuart Rayner
Sports Writer