SIMON WATERSON COMMANDO WORKOUT PDF

But is it possible for mere mortals to look that good? Femail challenged trainer Simon Waterson, who worked with Oscar winner Halle Berry, to transform four women in just a month. The plan: Simon is the author of the bestselling book Commando Workout. He says that working the body at the extreme of its capabilities over short periods will make the heart and lungs more efficient at burning fat.

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But is it possible for mere mortals to look that good? Femail challenged trainer Simon Waterson, who worked with Oscar winner Halle Berry, to transform four women in just a month. The plan: Simon is the author of the bestselling book Commando Workout. He says that working the body at the extreme of its capabilities over short periods will make the heart and lungs more efficient at burning fat.

Because the body cannot tolerate that intensity for a sustained period, you combine bouts of high intensity with periods of recovery. This technique is so effective that it is possible to gain a high level of fitness in just 30 minutes a day - without a gym or any specialist equipment. A weekly fitness training includes getting up early for a powerwalk or jog and rounding the day off with an upper or lower body workout. Based on sound nutritional principles, the eight diet rules are designed to get your body in the best possible shape in four weeks.

You will not go hungry or be required to eat foods you dislike - but you must follow the rules. Keep it simple - grill chicken and fish; steam, boil or grate raw vegetables; avoid adding fat or sauces; eat as few ready-made meals as possible, and eat fresh food when possible.

Think in portions: One portion equals the size of your clenched fish. You can have alcohol one day a week. Hilary Chisholm, 33, is an accountant. She is single and lives in Clapham, South-West London.

Before: 11st 2lb, size 14 After: 10st 10lb, size 12 Enlarge My main downfall is too much alcohol and soaking it up with lots of starchy carbohydrates, such as bread and pasta. Two years ago, I was 12st 7lb and I lost more than a stone by doing aerobics and step classes at the gym. Cutting down on fat made no difference because I loved bread and ate lots of pasta dishes.

But at least I was allowed alcohol one day a week - my treat. The exercise part was relatively simple, such as press-ups, stomach crunches, biceps curls and squats. In the first five days I lost 5lb. But I was distraught by the end of the second week when I had put on a pound or two. However, by week three my clothes were looser, my legs had become quite muscular, my hips narrower and - hooray!

Gaby Bey, 29, is director of a PR agency. She lives with her husband Hishaam, a year-old investment banker, and baby daughter Yasmin, in Hampstead, North London. Before: 9st 7lb, size 12 After: 9st 2lb, size 10 Enlarge I put on only a stone when I was pregnant with Yasmin. How on earth was I going to fit in morning powerwalking while coping with a new baby and going back to work?

I decided that walking to work - about half an hour - was the only solution. The downside was that by the evening, I was more tired than ever. I had to make myself do the abdominal and lower or upper body exercises. By the end of the first week ,I had lost 3lb and by the end of week two, my clothes were loose. At the end of the month I had toned up and gone down a dress size. Susannah Shores, 35, is an external affairs officer at Basingstoke College of Technology. She lives with her partner, Richard, 44, and their son Louis, three, in Salisbury, Wiltshire.

Before: 10st, size 12 Enlarge I lost all my excess weight after Louis was born, but when he started eating all those lovely foods such as fish fingers, baked beans and chips, I found that I snapped up the leftovers and then ate a large meal when Richard came home.

The food regime was easy to follow during the week. I never felt hungry between meals, but it was challenging at weekends because I was more tempted to nibble.

You are also supposed to drink at least two litres of water, which I found far too much. But the real killer was the morning powerjog. I live 40 miles from work so I had to get up at 6am to do the routine without being in too much of a rush. The evening exercises I did in the gym at work before driving home. After a week, I felt far less bloated and my waist was slimmer. My skin was clear and I had more energy. By the third week, I was seeing a difference in the muscle-tone of my shoulders and upper arms, and, by week four, my stomach had gone down enough to allow me to wear size 10 jeans.

Sharon Lathey, 26, is a consultant for a confectionery company. Before: 10st 12lb, size 14 After: 10st 4lb size 10 Enlarge Two years ago, I was a size 10, but my job involves easy access to lots of chocolate, and working erratic hours meant I relied on junk food.

As for exercise, I would sit at my desk all day, and even though I thought a lot about going to the gym I never actually made it. I really had to galvanise myself, and am amazed that I never missed a run. The biggest problem with the eating plan was trying to come up with interesting meals because so many of my favourite dishes are based around pasta.

When friends said I was looking slimmer after ten days, I was delighted. My skin, hair and nails were also healthier. At the end of the four weeks, everything toned up and, because I had lost inches and re-shaped my body, I had dropped two dress sizes. I could imagine myself in a slinky Oscar dress and - more importantly - a fitted bridal dress.

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The book has a totally commano approach and does not enter into discussion on issues such as max and min heart rates, for example. You are commenting using your Twitter account. Commando Workout: 4 weeks to total fitness: : Simon Waterson: Books There are no discussion topics on this book yet. Just be sure you are ready for it. Came on time and just as described. Trainees that complete this in under four minutes should pat themselves on the back.

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