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To help you get in shape, professional Irish jockey Barry Geraghty, who won the Grand National in , and amateur English jockey Sam Waley-Cohen, who came second at Aintree in and fourth in , reveal how to slim down like a Grand National jockey. Barry Geraghty - Getty.

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How to kick like a Six Nations champion. How to get in shape like Jenson Button. How to lead like Chris Robshaw. Nutrition tips from the GB winter sports team. The Grand National: picking the winner.

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Waley-Cohen, 31, who will ride the Long Run this weekend, also uses circuits but prefers them to be built around TRX suspension-training drills such as TRX lunges, hamstring curls and chest-presses, and plyometric explosive box jumps. Waley-Cohen likes to cycle on his road bike instead. A low-fat, high-protein diet is an effective way to maintain satiety and prevent weight gain.

As well as building full-body, functional fitness, kettlebell drills - such as figure 8s, windmills, front squats, swings, and around-the-body passes - are potent fat-burning exercises: the more muscles you recruit during an exercise, the more calories you burn. Just like busy office workers, jockeys struggle to find time to exercise.

At Cheltenham I ran the course each day so I was running three miles before going on to have six rides in the day. Waley-Cohen trains before he goes to work at 6.

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The best way to burn blubber is to elevate the intensity of your training. I figured that out when the scales at home broke a few years ago and I have been much better since. You know how your clothes fit you and you know if you feel sluggish, so just listen to yourself. Anyway, if you know you're getting light, you will probably just eat more. Visit lovetheraces. Love curries: Spices increase body heat and turn up the pace at which we burn calories. Make coffee count: Caffeine raises our metabolic rate and drives the body to use more stored fat to generate energy, particularly before exercise.

Get more sleep: Regular seven to eight hours per night helps to regulate blood sugar levels and keep hunger and appetite hormones in balance. Top up your vitamin D levels: Getting outdoors in the sunshine whenever possible triggers increased belly fat burning. One of Fiona's healthy dinners is her Singapore Noodles dish.

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You just add five spice powder, curry powder, soy sauce and sweet chilli sauce to cooked egg noodles, mixed vegetables that are cooked from frozen and raw beansprouts. Stir well and heat through until piping hot. Mix chickpeas, diced red, yellow and green pepper, red onion, cucumber, feta cheese, cherry tomatoes and pitted black olives and dress with avocado oil and lemon juice for a tasty Mediterranean Chickpea Salad for lunch.

Fiona Kirk pictured is author of new book 2 Weeks in the Fast Line diet, and says you can lose 10 pounds in two weeks using her method. A small, rich, dark cup of coffee no milk or sugar , 30 to 45 minutes exercise - preferably outdoors - followed by a cleansing mug of hot lemon and ginger mix 2 tablespoons lemon juice, plenty of grated fresh ginger, a pinch of sea salt crystals and a teaspoon of Manuka honey into boiled water.

Mid morning and mid afternoon snacks:. Have these between rather than with meals and snacks but remember to have a large glass of water 20 minutes before each. Fiona says stuffed avocados are a great lunch and you can fill them with one of three different combinations of fillings. Halve, stone and scoop the flesh out of a small avocado, dice and place in a bowl.

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Mix with one of the following combinations, season and put the whole lot back in the avocado shells. One combo: Fresh prawns or crabmeat, sliced radish, chopped tomato, natural yoghurt, and pine nuts.

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Second combo: Tinned salmon, chopped boiled egg, sliced mixed olives, sliced cucumber, natural yoghurt, lemon juice, and paprika. Third combo: Cottage cheese, grated courgette, grated apple, mango chutney and toasted flaked almonds.

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Fiona says lentils and beans are the perfect things to have for lunch as they keep you full until dinner. Mix together in a bowl and serve on a bunch of crisp watercress leaves. Stir in g spinach leaves, 1 heaped tablespoon chopped parsley leaves, g quinoa, 2 heaped tablespoons natural cottage cheese and 1 egg, lightly beaten and stir well before transferring to a shallow ovenproof dish and baking in the middle of the oven until the egg is just set around 35 to 45 minutes.

Serve with a green salad. This recipe makes four servings but it can be re-heated and is also delicious cold. The views expressed in the contents above are those of our users and do not necessarily reflect the views of MailOnline. Share this article Share.

How Can You Make Weight Before Your Match?

The fat-busting changes to make to lose 10 pounds in 14 days. A sample daily meal plan in the 2 Week Fast Lane diet. Recipe: Stuffed Avocado. Recipe: Lentil Bean Salad. Recipe: Quinoa Vegetable Bake Serves 4.

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