A healthy and strong body can be achieved by almost everyone, and thankfully over the last number of years more and more people have started to appreciate the benefits.

But how you train will very much depict the results you will achieve from your training.

Most people want to get stronger, feel fitter and decrease their body fat. It’s funny, a word that I dismiss in the fitness industry is ‘toning’ I mean, what does toning refer too anyway? It’s simply building muscle and decreasing body fat so you see the definition. Let’s make it even simpler – it’s getting rid of the wobble, usually the back of the arms the hip, the thigh area or the glute area.

But at the end of the day the principle is still the same ­- to add muscle and decrease body fat, it’s really to what degree you want to do this.

Eating will play a massive role alongside your training in achieving your desired body shape. People don’t realise that starving yourself does not help reduce body fat, but sends your body into negative nitrogen balance, thus hanging on to body fat and losing muscle. This is the complete opposite of what you are trying to achieve.

Eating a balanced food plan will go hand-in-hand with your training to help you develop muscle and strength and lose body fat.

If you don’t eat enough food during the day, you leave yourself open to the night-time binge, you will feel sluggish and are inhibiting the body’s ability to recover from exercise.

This week we are focusing on the legs.

l Start with your feet hip-width apart. Squat back and down so your thigh is parallel, or below parallel to the floor.

l Drive through the heels back up to start position and repeat.

l Start by standing in an upright position with your arms raised overhead, hands clasped.

l Take a step to one side, leaning forward and lowering your torso slightly forward bringing your arms down to the side of the knee like a chop.

l Push off the outside foot to return to start position, then repeat the same movement on the opposite side.