Every woman desires synchronisation between her inner beauty and body contour. Yet because of the pressures of modern day life some bodies refuse to co-operate. There are a myriad of articles that describe the latest weight-loss programme, or that special substance to reduce cellulite, and thousands of personal trainers and studio gyms that are all too happy to collect the rent while you battle to achieve that slim body tone. The reality is that there are just four simple rules you need to follow.

1. Commitment, discipline, and perserverance.

Results won't happen overnight. You need to set a window of three months to remain focus on your programme and enforce discipline. You'll need to perservere through the lifestyle adjustment and commit to the following.

2. Diet.

50% of weight-loss is achieved through controlled diets. You already know what you need to do here. We'll only say that all the hard-work you do is quite easily undone by that once-a-month comfort meal or secret indulgence. It's discipline and more discipline to avoid calory-loaded foods at all costs.

3. Cardiovascular exercise.

Just 20 mins a day three times a week is all it takes. Cardiovascular exercise is not a brisk walk down the street - it's about getting your heart rate up and sustained for 20 mins continuous. Doing this for 5 mins four times a day does not count. Sorry.

We favour jump rope - it's fun, it's sexy, and it's a powerful heart beater and energy consumer. But jump rope is not for everyone and so exercise bikes or ellipticals are the next best thing - especially in winter.

Now you may be thinking that many people do this and still don't have the results they seek. At this point we'd like to advise you that people are less disciplined than you may think. Keeping focus of the dietry and cardiovascular exercise requirements is hard in our busy lives.

But at the same time - there is a very specific reason why the above is not enough on it's own.

4. Metabolism.

Almost everyone is fighting their natural metabolism. This is the often undiscussed element in training. Firstly you must consult a hormone specialist (not a GP) to ensure your T3 and T4 levels are at levels that permit a relatively fast metabolism if your goal is weight loss. Secondly you must prompt your body to increase it's metabolism naturally which is where resistance-based pilates exercises plays a pivotal role.

Pilates stretches and yoga positions may promote peace of mind and relaxation. But true pilates workouts need to enable your mind to focus on each of the minor muscle groups in a workout. As you perform exercises with mild resistance your brain learns to conciously communicate with those muscle groups. Without resistance those muscles will not be activated. But once they are, you will experience mind and body fusion - the natural way to activate a faster metabolism.