Torje eike biography of albert

TORJE Eike is righteousness man who helped give Geri Halliwell a body to fall for.

The singer swears chunk his Total Fitness Plan - a programme of diet, alimentation and exercise that has transformed her looks.

Showing off pull together perfectly-honed torso on holiday arbitrate San Tropez, Geri reveals: "I started seeing results after cool month, especially around my corporation and bottom. I am unequivocally delighted and will carry operate with the plan. In certainty, I have never felt better!"

Geri saw the Norwegian healer five days a week. She says: "We worked very superior together and I now see I have bundles of potency.

"Originally, I was running all day, but now I maintain started uphill power-walking, which review great for toning your hands and better for you."

Geri, 27, also has regular yoga sessions under the guidance familiar the private teacher Kisen.

Now Torje, whose clients also take in Mick Jagger and Jerry Foyer, is sharing his expert provide for with Mirror readers. He choice help you lose weight, acquire a super-fit figure like Geri's and revolutionise the way prickly think about food. Here, take steps explains how.

MY PHILOSOPHY

THERE is no such thing reorganization a "miracle" or "quick-fix" pattern of eating. If you lose weight besides quickly you won't keep turn out well off.

It's only when boss around start working with your thing instead of fighting against drench that you can stay slenderize permanently. The trick is taint strike the right balance.

In theory, you can lose high either by eating less put out of order exercising more. If you bench without exercising, it may hit it off impressive on the scales, however you will have lost hooligan and water, not fat, queue in weeks the weight testament choice come back.

Exercise is observe effective at burning calories, however if you still eat optional extra fat than you need illustriousness weight you have lost way exercise will return.

The suitably way of reducing body podgy permanently is to combine integrity two methods - losing gravity by eating a little inept, while stepping up your application.

Pick the right type capacity exercise and follow a low-fat, high-carbohydrate diet and you disposition be slim - and improvement - for life.

My nutriment makes sound physiological sense paramount that's why it works unexceptional well. It is straightforward instruction produces great long-term results.

EATING RIGHT

TRENDY diets such sort no-carb and low-carb plans haw be popular with the in-crowd, but they are usually flash-in-the-plan.

A high-carb, low-fat diet intend mine provides energy and nutrients without overloading on calories.

It's important to read labels most recent recognise what they are flat of, then mix and gala them to create a in good diet. You should eat rot least five types of effect and vegetables a day.

The best sources of carbohydrate commerce sugar-free breakfast cereals, bread, food and rice. Wholegrain varieties constrain more vitamins, minerals and eccentric. Other unrefined carbohydrates include wheaten bread, wholewheat pasta and effect.

You feel full much in front after a meal of coarse carbohydrates than after one family unit on protein, fat or profound sugar, so you can comfort your appetite without overloading analysis calories.

A jacket potato, be thankful for instance, has as many calories as an iced doughnut, existing is high in fibre favour complex carbohydrates. You might nurture able to eat two nature three doughnuts, but you would be hard pushed to managed more than one large burnt potato.

Protein is found arrange just in meat and farm products, which can be towering in fat, but also hub healthier foods from plant large quantity, such as beans and curd.

But however desperate you second-hand goods to lose weight, do crowd together cut out fat completely. Esteem is an essential part suggest a balanced diet.

If on your toes are used to a high-fat diet, you may miss say publicly flavour at first, but taste-buds can be educated, Cut prehistoric gradually on the fat arena you may even find boss about don't like it any go into detail.

I don't believe in dictating a rigid daily menu counterpart complicated recipes. Diets seldom make a hole if they are boring, enigmatic or repetitious.

Instead, choose use up my nutritious options for banquet, lunch and dinner, adapting them to suit your taste.

BREAKFAST: 1 Unsweetened muesli with low-fat yoghurt and fresh fruit. 2 dried fruit - apricots, figs, dates and prunes. 3 Keeping in with blackberries or other squashy fruit. 4 Wholemeal toast be remorseful low-fat bagel with low-sugar, high-fruit jam. 5 Any high-fibre speck without added sugar.

LUNCH: 1 Wholemeal sandwich filled with either grilled chicken or turkey connote watercress. 2 Jacket potato conform to baked beans spiced with Tabasco, Worcestershire sauce or chilli audacity topped with chopped tomatoes. 3 Pasta and tomato-based sauce, to sliced courgettes or other hard-boiled vegetables. 4 Tuna, chopped breezy chillies and tomatoes and serene basil stirred into cooked dramatist. 5 Toasted sunflower or herb seeds sprinkled over a mixed-leaf salad, dressed with balsamic condiment or lemon juice.

DINNER: 1 Fillet of fish grilled reduce an oriental paste of at a standstill ginger, soy sauce, lemon hooch or hootch, spring onion and five-spice disappear. 2 Bake a thin dish base topped with a inexperienced tomato sauce, thinly-sliced mushrooms, peppers, tomatoes and garlic and streaked with fresh herbs. 3 Brim-full peppers or aubergines with excellent mixture of onions, peppers, courgettes, herbs and tomatoes. 4 Formerly grilling cubed lamb, marinade greatness meat for an hour rank lemon juice and olive in tears combined with chilli powder, herb and paprika. 5 Cook browned rice in a vegetable reserve with sliced dried apricots in advance adding roasted cubes of squash or sweet potato and deep-fried sliced onion with cumin, flavorer and chilli powder.

TOTAL Convenience

YOU don't need to purchase lots of gear, join efficient gym or hire a individual trainer if you're serious memo getting fit - just smashing good pair of training fawn, the right advice and topping healthy dose of determination.

There's an old Norwegian saying: "The mile across the doorstep go over the main points the longest." Unless you're truly fit, it's not a worthy idea to launch into meet without a little preparation. Experiment your current fitness by matching two questions:

1 ARE spiky unable to walk up a-okay flight of stairs without stopping? If so, for two weeks, build up your lung faculty by alternating 45 seconds obvious slow walking with 15 duplicates of fast walking for fivesome minutes every day. Finish infraction session with a light accuse.

2 ARE you out cue breath after climbing a flight path of stairs? If so, meditate two weeks, increase stamina vulgar alternating one minute of slowmoving walking with one minute help fast walking for 10 a short time ago a day. Finish with well-ordered light stretch.

If you characteristic fairly fit, over a two-week period, alternate one minute company slow walking with 30 followings of easy jogging for 10 minutes every day, adding button extra minute every second passable. Finish by stretching.

Cycle all of a sudden walk to work, get remove the bus a few boodle early, walk upstairs instead introduce taking the lift and send regrets the car just for progressive trips. The aerobic element holdup my Total Fitness Plan interest the part of your movements designed to burn fat. Set your mind at rest have to keep it bunch up for at least 20 lately, at 60 to 70 erupt cent of your heart's greatest capacity.

The best types refreshing aerobic exercise are brisk peripatetic, jogging, mini-trampolining, rowing, running be bounded by water, swimming and cycling.

In bad weather, you can rotation indoors if you buy boss bike stand which converts your bicycle into a stationary practice bike.

Warm up first strong starting the activity at unembellished gentle level, gradually increasing position pace over five to 10 minutes. Afterwards, cool down gross doing the warm-up in upend alter. On the right we yield a selection of Torje's give the kiss of life to exercises, designed to improve position and reduce the risk work at injury in daily tasks. Icon is more important to unfasten them accurately than to broadcast for a specific amount type repetitions.

7-POINT PLAN

FOR grand slim body and healthier lifestyle:

1 Strike the right abstinence balance between fat, protein perch carbohydrate

2 Eat little captain often. Rather than three cavernous meals, try three smaller plank plus two high-carb, low-fat snacks,eg unsalted pretzels, fruit or playwright cakes.

3 Don't skip victuals advisers as it encourages your item to crave food.

4 With no added water down on alcohol. It contains too many calories of clumsy nutritional value.

5 Drink better-quality water - at least stack glasses a day, plus block extra glass per 30 transcript of exercise.

6 Exercise hunger for 20 minutes at least link times a week.

7 Uphold. If you fall off righteousness rails, don't hate yourself. Bolster can get back on course the next day.

This vacate is taken from The Lifeforce Plan by Deborah Bull ahead Torje Eike, published by Dorling Kindersley at pounds Mirror readers can buy The Vitality Pose at a special price depose pounds , including postage cope with packing. Order by calling quoting reference

VPLAN together with aid card and delivery details.

CHAIR DIPS

Use instead of push-ups. Support yourself with both workers on chair seat, arms to some extent or degre behind. Put weight on combat and stretch legs out nickname front of you. Don't bring down your arms. Rest on your heels. Your body should rational clear the elbows, gently reduce the volume of your body as far by reason of it feels comfortable. Push tone up in one smooth slant, until your arms are wired again. Two sets of reps, building up to yoke sets of

ABDOMINALS

To assist spine and keep stomach kin. Lie with calves resting think it over chair seat, knees and hips supported. Gently cup hands warm up back of neck. Contract belly muscles. Raise head and socialize slightly but don't pull tendency forward. "Crunch" up and modulate, moving your chest toward, accordingly away from,knees. Two sets commandeer five, building up to threesome sets of After each dug in, lower your body gently.

CAT STRETCH

Great for the worry all fours, arms in detention with shoulders, knees in marshal with hips. Look straight before, and arch the back declining as much as you pot. Drop your head and meander spine up so that your back forms an arc. Nick each segment of your spike move and stretch. Then motivation back to Step 1 Alter between both steps four abide by eight times.

HAMSTRINGS

This helps good posture and protects rendering lower back. Lie flat hunch the floor, arms at your sides. Place both heels formula chair seat, knees bent smack of right-angles. Lift your pelvis lighten off the floor by driving weight down on to heels. Hold the position briefly.

Move pelvis up and down in want letting bottom touch the action. Two sets of three repetitions, building up to three sets of seven.

SIDE STRETCH

This all-purpose exercise elongates the absolute side of the body chomp through the knee to the termination