The Programme, week 3: Sheila Thompson

Sheila: I am disappointed that I haven't lost weight – but not surprised, because I'm eating extra protein. I hope the stretches are going to improve my flexibility. Other benefits are that I get up in the morning earlier and I don't feel hungry all the time. For the first time ever I'm looking forward to the gym. This week Matt has suggested that I cut down on carbohydrates and Raphael wants me to increase the number of reps in my strength workout from 15 to 20 [see "Strength" below] which isn't easy – what I like best is the one-minute rest between sets!

Matt Lovell, nutritionist: To make significant inroads into her fat-mass Sheila is now cutting back on portions and cutting down on overall intake. For instance, her juice was taken before the morning cardiovascular workout – now it's to be taken with the rest of breakfast. We've also moved all energy-dense carbohydrates to earlier in the day, and put this in after the gym session in the afternoon. This raises energy levels post-workout and reduces hunger pangs before the evening meal.

Raphael Brandon, trainer: Sheila's all-round TP score has gone up this week because of improvements in flexibility, strength and core stability. The abdominal hollowing exercises (working the deep abdominal muscles) have improved core stability and posture. The upper-body exercises have increased her strength. I have asked Sheila to work harder on the strength exercises by increasing the repetitions she performs each set (up to three sets of 20 with one-minute rest in between).

Aerobic – six times a week

Power walk 40min

Strength – three times a week

Press-ups 2x10

Dips 2x10

Lunges 3x20

Squats 3x20

Ab crunch 3x20

Back raise 3x20

Dumb-bell curls 3x20

Dumb-bell press 3x12

Dumb-bell rows 2x10

Flexibility – every day

Hamstring stretch 30sec hold

Gluteal stretch 30sec hold

Quad stretch 30sec hold

Calf stretch 30sec hold

Back stretch 30sec hold

Core – every day

Ab hollowing Lie on back: 10 breaths in, 10 breaths out, drawing in belly button

Side-lying leg raises 2x30sec each leg