Sarah Shivnan is a British personal trainer living and working in Shanghai. In this regular blog, learn tricks and tips for healthier living in the big city.

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It’s a start of another new year – better still a new decade – and I know people around the world are making “must lose weight” “must get in shape” resolutions once again. We do it every year and only a few stick to it. Why is weight loss so difficult? Why do we find it so hard to make the commitment? I know a few of you are thinking; well, it’s Chinese New Year soon I might as well wait until after that. But if you put it off another, day, another week, or another month, pretty soon another year will have passed you by.

Most people psyche themselves out to a point where they dread the thought of exercise, or a gym. They think they have to starve themselves or kill their bodies in order to achieve results, which is why most weight loss resolutions only last a few weeks. There’s only so long you can cut out food groups, or eat cereal diets or soup diets until you feel so weak, you pass out and only so long you can push yourself beyond your capability in a gym before your burn out or injure yourself.

So, I’m going to give you some sensible tips to make step by step changes in your lifestyle, nothing drastic, just realistic and achievable goals that will gradually lead you to a better lifestyle and stop your current one spiralling out of control.

I’m not going to give you a diet to follow but I am going suggest that you cut out 300 to 500 calories from what you are currently eating per day. This could be as simple as a chocolate bar a day, those afternoon chocolate biscuits you dunk in your tea, a latte and muffin that you grab on the way to work, or drinking two glasses of wine on an evening out instead of five. Doing small things like this can make a big difference, especially if you combine that with a bit of activity.

This is a quick 15 min exercise program that doesn’t require a gym or any equipment and can be done in the comfort of your own home. Set your alarm 15 minutes early every day and do this first thing in the morning not in the evening. Don’t make excuses about not being a morning person, I’m not asking you to get up an hour early and go and join Boot Camp, this is only 15 minutes. Exercising first thing energises you and speeds up your metabolism and psychologically it’s over and done with.

1. Warm up with a high knee drill for one minute. While jogging on the spot, keep your knees up and get your arms moving.

2. Squats. Do 15 to 20 repetitions. Be careful with your knees, if you need to hold onto something to start with, then do that until you feel more confident. Start by placing your feet shoulder width apart and holding your arms out in front of you. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down. Remember to keep your knees from going out in front of your toes while squatting. 

3. Wall Pushups. Start with the wall and then build up to doing them on your knees or make it your goal to do ‘full push up style’ on your feet. Remember to take it step by step! Start by placing your hands on the wall at shoulder level, with your feet approximately two feet away from the wall. Bend your elbows so that your chest gets closer to the wall. Once your elbows are bent to about 90 degrees then press back out to the starting position. Do 15 to 20 repetitions.

4. One Leg Balance Squat. Start by standing on one leg with the other leg elevated. Bend forward, keeping one leg semi-straight and reach for the ground with the other leg lifted up behind you. Beginners can hold something until they feel more confident with their balance. Keep your back relatively flat during the exercise. Repeat for 10 reps then do the same with the other leg.

5. Jumping Jacks for one minute (aerobic exercise). Start with your legs side by side and your arms next to your body. In one motion jump and spread your legs out to the side while your arms raise out and up over your head. Land in this position and then return to the starting position and repeat for a minute, you’ll feel your heart rate rise and shortness of breath, each day will get easier the fitter you get so persevere.

6. Stationary Bodyweight Lunge. Stand with your feet hip width apart. Take your left leg and step back approximately two feet standing on the ball of the foot. Start position: Feet should be positioned at a staggered stance with head and back up straight in a neutral position. Place hands on your hips. Lower your body by bending the right hip and knee until your thigh is parallel to floor. Your body should follow a straight line down towards the floor. Do 10 reps and then repeat on the other leg. Remember to keep head back, with hips squared and in a neutral position throughout the movement.

7. Tricep Dips. You can do this on the edge of your bed or on a chair. Do 10-15 reps and build up each day. Start by placing your hands on the chair and your feet on the ground with your legs semi straight. Proceed to lower yourself towards the floor until your arms are bent to about 90 degrees and then push yourself back up to return to the starting position.

8. Bicycle Crunch Core. Lie back on the floor with your knees bent and hands behind your head. Keep elbows back and out of your line of sight. Your head should be in a neutral position with a space between your chin and chest. Straighten your right leg.   Leading with the chin and chest towards the ceiling, contract the abdominals and raise your shoulders off floor. During the crunch, bring your right knee towards your chest. Return to start position and repeat with the left leg for a total of 15 to 20 repetitions.

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Repeat this program for two sets in the first week and then build up to 3 sets in your second week – make sure you do it every day!

Once you get in the swing of doing some simple activity like this every day and make slight dietary changes, you will see the difference after just a few weeks and hopefully this will motivate you to pick up the intensity or even join a gym, a dance or yoga class or hire a personal trainer. After a few weeks, however, your body does get used to doing repeated exercises so to see long term results you must change both the exercises and the intensity but this is a good start.

Good luck!

Email: sarah.revolutionfitness@gmail.com. Web: www.personaltrainingshanghai.com / www.shanghaibootcamp.com