He put The Biggest Loser contestants through their paces in the desert, competed in the CrossFit games and survived 10 years in the SAS. So it’s fair to say Commando knows a thing or two about keeping lean and mean. Here, the man who sleeps with his sunnies on shares his weight loss essentials...
“Size it up”
As kids, it’s drummed into us to clear the plate but as an adult you don’t have to finish every morsel. Control your portion sizes and your weight loss will be off to a flying start. Achieve this by weighing what you eat, logging it in your online diary and asserting control. Choose foods that provide good quality nutrition, such as quality lean proteins, good carbohydrates and good fats, before filling up on empty calorie foods.
“Be prepared”
An army marches on its stomach, so you should never let yourself get hungry. I always eat breakfast, lunch and dinner, plus I have mid-morning and mid-afternoon snacks to keep me going, even if it’s just a handful of nuts or an apple. It's important to listen to your appetite and eat regularly. Always have a protein-rich, high-fibre, low-sugar snack on hand for when hunger strikes. Eating little and often will increase your metabolism too.
“Ditch the doughnut”
High-sugar foods are quickly digested, leaving you feeling hungry again sooner. It’s hard enough at the best of times to make the right food choice, but when you’re in the midst of a sugar crash you're most likely to reach for a bag of chips or a sugary snack. Fill up on unprocessed foods, such as wholegrain breads, muesli and rolled oats. They take longer to break down, which means that they keep you fuller for longer.
“You are not in the desert”
Making sure you drink enough water is key to successful weight loss, because what is often perceived as hunger is actually thirst. If your body tells you it’s thirsty and you don’t listen to the signals, eventually it will start to tell you it’s hungry because it can also extract the water it needs from food. Keep hydrated by sipping water throughout the day.
“Lift your spirits”
Weightlifting is not about building bulging muscles a la Arnie, but about strength, speed and flexibility. Lifts, such as the deadlift, clean, squat, and jerk, have their roots in everyday life and they work only one joint at a time. Squats can do amazing things for your thighs, hips and butt. So try practicing the move without any weights.
“Get your heart pumping”
Regular cardio exercise is one of the most important things you can do towards your weight loss goal. Not only is it a great fat burner but it strengthens the heart and enhances lung capacity too. Try and do a variety of walking, running, cycling, swimming and step aerobics to get a diverse work out and avoid getting bored.
“Go gymnastic”
Gymnastics is any activity where the aim is body control, such as yoga, calisthenics, climbing and dance... Although you won't find me in a tutu. Exercise in this way and you’ll see improved flexibility, coordination, balance, agility and accuracy. Get started at home by working on the perfect push up and practicing your dips to build up your core strength.
“Toughen up, Princess”
There is no way around, under or over it, you’ve got to push through it. If you want to lose weight and gain a healthy lifestyle you’ve got to put in the hard graft. It’s about priorities. Start putting yourself first because, in doing so, you’ll make your family happier, work more productively and be a good role model.