TOP OF YOUR GAME

How to shred fat and build muscle for a T-shirt-toned body

This process is all about getting lean, and for that to happen you’ll first need to lose the beer belly. Dr Sabine Donnai, CEO of Harley Street health management specialist Viavi, recommends intermittent fasting (IF): “IF improves our clients’ insulin sensitivity and blood sugar control. As a result we see a decrease in body fat.”

With IF, I follow a 16:8 regime; fasting for 16 hours and eating in an 8-hour window (between noon and 8pm). Do this four times a week combined with my training programme (right) and watch the fat drop off.

Workout one PECTORALS AND DELTOIDS

10 reps of each exercise, resting for a maximum of 60secs between (unless otherwise stated).

1. Dumbbell flyes and push-ups (superset: no rest between).

2. Handstand push-ups (not for the faint hearted; anything over five reps is good).

3. Incline bench press.

4. Military press and lateral raises (superset: no rest between).

Workout two BACK AND ARMS

10 reps of each exercise, resting for a maximum of 60secs between (unless otherwise stated).

1. Close-grip pull-ups and tricep dips (superset: no rest between).

2. Lat pull-downs and bicep curls (superset: no rest between).

3. Wide-grip pull-ups and lying cable curls (superset: no rest between).

4. Heavy hammer curls.