• Stand up straight with your feet slightly wider than shoulder width, your hands behind your head, and pull your elbows back and down.
• Hold your elbows in this position, squeezing your shoulder blades together as if you’re trying to hold a biro in between.
• Slowly sit down into a squat position, keeping your chest up, head looking forward, and your weight through your heels, descending as far as you can comfortably.
• Pause briefly in the bottom position, then push through your heels to return to the starting position.
• Repeat for desired time/repetitions.

Some Worthing Personal Trainers advocate increasing protein intake, but protein in and of itself won’t specifically keep you fuller longer. Drink some whey protein mixed with water if you want to try it for yourself! Protein foods (key word there being FOODS) can be helpful, but don’t think necking a protein shake is going to keep your hunger at bay.

So the best way to stave off hunger is to eat the types of foods listed above, and also eat little and often, so have five or six small meals a day rather than three big ones. That way you’re never more than a few hours away from your next meal or snack and don’t really have time to get hungry!

On top of this, thirst is often mistaken for hunger, so make sure you’re drinking enough water too. In my personal training programmes, I suggest the recommended 2litres per day a a bare minimum. Crank that up if you want to seriously kick your fat loss up the backside!

Follow those tips and soon hunger wont be much of an issue!

As a Worthing Personal Trainer, firstly I’d have to say that you should be working all your muscle groups, not cherry picking! But that public service disclaimer out of the way, here’s my picks:

Legs – Full Squats. This will work everything from the waist down in a quick and effective manner! They’re called “Full” squats because they’re squats right down until you’re hammies are in full contact with your calfs, but you’ll need to squat as far as flexibility allows! The further you can get down while keeping proper technique the better as the more muscles you’ll use.

Use dumbbells or a barbell to add weight.

Shoulders – Shoulder Press using either Dumbbells with your palms facing each other, or a machine that allows you to have your palms facing.

With alot of muscles attaching across the shoulder, the shoulder is a very complex joint. Alot of people find having their palms facing puts their shoulders in a more comfortable position, and can be beneficial to long term shoulder health.

Back – Weighted Chin Ups with an underhand grip.

Using an underhand grip (palms facing you) will allow you to work your lats through a full range of motion, and also put your biceps in their strongest position.

Then working up to doing them weighted means you can continually increase the weight as you get stronger, treating it like any other exercise.

Arms – Chin Ups again and Dips depending on which arm muscles you’re after! Chin Ups are a great bicep exercise, and use the back muscles to push you further and also stimulate more overall muscle (meaning you’ll send a bigger “Change” signal to your body) and Dips are the equivalent for your Triceps, now using the chest and shoulders as supporting cast for that extra stimulation.