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Drop a dress size for Christmas

If you want to lose weight I'd advise you to do a checklist before you start our 10-week drop a dress size programme and ask yourself the following questions:

Do I eat junk food?

Do I drink too many soft drinks?

Do I eat lots of low-fat foods?

Do I use heavy weights with squats or spinning and do I use a high-resistance cross-trainer?

If you answer 'yes' to most of these questions, this is where you have to start. Set realistic goals. Vicki weighs 11 stone 12lb and her target weight is 10 stone 2lb. My aim with Vicki over the next 10 weeks is to reduce inches and weight over her whole body. Follow her as she sets out to change her body shape.

We will be aiming to keep all the exercises simple and this will make it easier for you to do them at home or in the gym. These exercises have been done in my gym by some of the world's top movie stars -- actresses such as Christina Ricci, Emily Watson and Helen Mirren.

Over the 10 weeks you can drop a dress size, lose inches and feel better for Christmas. However, you need to follow the plan exactly as instructed and exercise six times a week for no more than one hour.

On Mondays, Wednesdays and Fridays, do the exercise programme as shown.

On Tuesdays, Thursdays and Saturdays, do a brisk one-hour walk. Your target is to walk four miles in one hour. Walk at a fast pace, changing your stride every mile. This will prevent hip and shin strain.

Then take Sunday off.

Six hours a week is not too much out of your week. Go for it.

- Pat Henry