There was blood, sweat and tears – and that was just trying to keep up with Glenda Gilson.
The Xpose babe and top model, 28, invited the Irish Daily Mirror to find out the secret behind her amazing new hot figure.
The brunette is in the best shape of her life and dazzling fans with her new lean, toned gym body.
And today you can follow her amazing 11-point gym plan to having a delicious figure in 2009.
We teamed up with trainer-tothe-stars Paul Byrne at his gym to put the model through her paces.
Paul has trained a stream of top stars including Ronan Keating, Keith Duffy, Brian Kennedy, Andrea Roche and Pippa O’Connor. Glenda said: “It’s going to be a really tough workout, but no pain, no gain. I’m trying to work out at least three times a week.”
The signs were already ominous for me when I noticed Keith Duffy bench-pressing shockingly huge weights in the corner of the room.
And Glenda was already a sight to behold in tight black training pants and a skimpy sports top as she filmed her routine for Xpose.
But it wasn’t long before I was begging for mercy as she left me biting the dust during her gruelling workout regime. She added: “I do 11 sets of toning and shaping exercises and then a high-speed walk between each segment to keep the heart rate up.”
Here’s how to get your very own Glenda body in her own words.
Glenda says: “Here’s a great way to get in top shape – without having to spend hours in the gym.
“These 11 exercises should take no longer than seven minutes and you repeat them three times with treadmill runs in between. Here we go…
Glenda’s top 5 training tips
- I TRAIN first thing in the morning because I find I’m too tired to really put the work in if I leave it too late.
- DON’T overkill yourself in January like people tend to do. Set yourself a realistic goal and start off twice a week and increase to no more than three times a week.
- ALWAYS do your cardio after your weights workout or first thing in the morning on an empty stomach. This is the best way of burning body fat.
- DON’T be afraid of weights. A lot of girls think they make them all muscly and manly looking but this is a myth. Weights actually help sculpt and tone the muscles for women.
- ENJOY it. Find a plan that suits you and keeps you motivated. If you’re not enjoying yourself the chances are you’re doing it wrong.
5 eating tips
- I EAT five small meals a day and NEVER skip breakfast.
- EAT until you are satisfied but not full.
- I EAT protein with every meal
- DRINK plenty of water. It’s scientifically proven to burn more calories and flushes out all the bad toxins – and it’s free!
- I DON’T cut carbs, just make sure I eat the right ones like sweet potatoes and brown rice.
Here’s a great way to get in top shape
- LEG EXTENSION
THIS really works the front of my thighs. It’s torture because it feels like the pressure is really building up. You repeat the leg extensions 15 times . The pain is immense and I always find leg exercises the hardest so it’s good to get them out of the way early! - ELBOW TO KNEE
THIS is one you can do in your own home. You bring the elbow to the knee 15 times and it really boosts and tones the side of the abs. - DUMB-BELL LUNGE
THIS is great for toning and lifting the bum and it’s great for the hamstrings too – although it hurts them like hell. My front is already aching from the leg extensions so it puts more pressure on your behind and really tones up the bum. - WIDE GRIP LAP PULL DOWN
THIS works the upper back and tones up the biceps. It’s torture but you see the results pretty quickly after just a couple of workout sessions. - CRUNCHES
THIS is just good old fashion sit-ups, but they are still one of the most effective ways to tone up your tummy. You can even do these in your bedroom. - DUMB-BELL BICEP CURL
THERE’S nothing complicated about this! These are basic weight lifts to tone up the biceps which you repeat 15 times. - DUMB-BELL BENCH PRESS
THIS really works the cleavage and tones up the upper chest. It gives good separation and, of course, the guys love it! - SIDE LATERAL RAISE
THIS is how you get the Madonna shoulder look. You hold the weights and extend your arms out fully, then slowly back down again. It hurts the more you do it but really strengthens the muscles. - CABLE ONE ARM TRICEP PUSH DOWN
THIS is a way to beat the dreaded bingo wings. You pull down on the cable 15 times and it tones the triceps. This is one of my favourites! - ARM DUMB-BELL ROW
THIS strengthens the back. A lot of people underestimate how important back muscles are for poise. I lean forward on one arm and lift 15kgs 15 times. - THE PLANK
WE’RE nearly done but there’s one last big push. I lie on my elbows and tip toes and hold this three times for three minutes. It strengthens core muscles. - TREADMILL
Now it’s time for a six-minute high speed walk on the treadmill. This is your rest time but it’s while you walk! The speed should be set at 6kmh and an incline of 15 as it works the hamstring and keeps the bum toned. Once you’ve finished don’t take a breather – get stuck straight back in to the 11-point plan until you have repeated this plan three times!