A cheat's guide to celeb workouts

Hardly a day goes by without another impossibly fit celebrity boasting about her new svelte figure, attained in no time with the miraculous help of her fitness guru, achieving the sort of transformations that appear way beyond the capacity of mere mortals.

Whether it's the incredibly shrinking Sophie Dahl and the secrets of plummeting from a size 18 to an eight, or the way Zoe Ball shocked new mums everywhere by revealing an incredibly toned tummy just months after giving birth, or even Denise Van Outen sharpening her fitness and physique for the rigours of starring in Chicago, such is the fascination with stars and their bodies that the gurus themselves have become celebrities in their own right.

Whereas once upon a time their London clinics and fitness schools were relatively easy to get into, now you can't get on the waiting lists for love nor money, and the only useful referral you're likely to get is if you're best mates with Madonna. So how can you jump the waiting list and use London's new breed of celebrity gurus to hone and tone your physique, without spending a fortune - most of them average £80 an hour (that's £1,280 a month for four weekly sessions)? Simple, use our cheat's guide.

With obesity linked to 30,000 deaths a year - 42 per cent of men and 36 per cent of women are estimated to be overweight in this country - there are now a surprising number of inexpensive and effective ways to gain access to some of the capital's best and most exclusive personal trainers and exercise classes. If you know where to look and what to do.

Yes, believe it or not, you too can have a body like Liz Hurley's - for just £3.50 (and three cereal packet tokens) - and Sarah Jessica Parker's enviably firm upper arms can be yours for less than the price of an Indian takeaway.

Whom does he train? Marshall is credited with whipping into shape Sophie Dahl, Rachel Weisz, Dani Behr and David Ginola.
What does he promise? Efficient fitness and weight loss.
What are the secrets of his programme? Exercise as early as possible in the day so that your metabolism stays elevated for longer and burns off more calories. Never eat a meal that is larger than your two hands cupped together. Chart your progress with a tape measure rather than scales (scales can lie - and lean muscle weighs more than fat anyway). Slow and steady wins the race - do cardiovascular (aerobic) exercises at a moderate intensity for a longer period if you want to burn fat. Perform all resistance exercises (weights and floor work, such as sit-ups and push-ups) slowly and smoothly for best effect, otherwise momentum will take over and you will see no muscular benefit.
Best suited to: men and women of all sizes and levels of fitness.
What would he usually cost? A session with Marshall or a member of his personal training team at his gym in Primrose Hill costs from £80 per session (020 7586 6222).
On the cheap: private healthcare company PPP Healthcare has approved Marshall's Bodydoctor Fitness and Nutrition Programme, £60 (order from www.bodydoctor.com or call 020 7586 0101), a kit which includes a step-by-step exercise manual, video and CD. (The CD of spoken instructions is designed to be taken to any gym and used as a personal coaching tool.)

Nicki Waterman

Whom does she train? Denise Van Outen, Nicola and Natalie Appleton of All Saints (it's rumoured she could also be behind Liam Gallagher's current transformation). She's also GMTV's resident fitness expert.
What does she promise? Specialises in reduced body fat, better muscle definition and giving women the shape they want.
What are the secrets of her programme? Find the form of exercise that suits your abilities, likes and dislikes if you want a regime you can stick to. Women should place extra focus on exercises and gym equipment that tone the lower half of the body if they want a "Hollywood" figure (slender hips, bottom and thighs). Make sure you sweat and put that extra bit of effort in every time you work out - a few extra repetitions or running that extra block will make all the difference. Exercise alone is not enough, however - for best results acknowledge all unhealthy lifestyle habits and tackle them. Picture your progress. Buy a disposable camera and take a picture of yourself in the same outfit once a week - knowing you'll be developing the film at the end of 24 weeks is a good incentive. Also, divide your workouts into three or four 10-15-minute sessions to avoid boredom. Walk everywhere that little bit faster.
Best suited to: those who understand that getting fit and slim requires a fairly dramatic change in lifestyle.
What would she usually cost? £75 per hour - on personal recommendation only.
On the cheap: log on to www.gmtv.co.uk and find three simple exercise programmes designed by Waterman for various fitness levels. Or buy her book Fight Fat, Fight Fatigue Energy Makeover ` (Thorsons, £6.99).

Whom does he train? Naomi Campbell, Natalie Imbruglia, ex-Spice Girl Mel C, fashion designer John Galliano.
What does he promise? Not just weight-loss but long-lasting, "changes to the complete person".
What are his secrets? Changing your workouts and the type of exercise you are doing regularly will achieve the greatest results because your body will be constantly challenged. Male or female, aim to build some muscle through strength training as this will help to burn calories on a daily basis. Exercise three times per week for a minimum of 35 minutes. Never skip breakfast and always chew your food thoroughly (you'll satisfy your appetite with less food and improve digestion). Drink a minimum of one litre of water daily and avoid caffeinated, sugary and fizzy drinks
Best suited to: anyone who likes to take a more serious approach to shaping up.
What would he usually cost? £80 for a one-hour session with Matt, or £55 for an hour with one of his trainers at his gym, Matt Roberts Personal Training in Jermyn Street, SW1. Call 020 7439 8800 for bookings. Roberts also teaches at the prestigious Le St Gèran hotel in Mauritius.
On the cheap? Try the Matt Roberts Home Gym, £44.99, which includes an exercise manual, blow-up fitness ball and two "resistance" tubes, or buy his international best seller, Matt Roberts' 90 Day Fitness Plan book, £9.99 (Dorling Kindersley) or The Fat Loss Plan DVD, £16.99 and video, £12.99 (Universal).

Lynne Robinson

Whom does she train? As the world's top Pilates instructor, Robinson reportedly trains Liz Hurley, Hugh Grant, Nicole Kidman, Pat Cash and the England cricket team.
What does she promise? A lean, toned figure, better posture and safe, remedial exercise for sports injuries, bad backs etc.
What are the secrets of her programme? Exercises involve special Pilates machines and/or mat work to tone and stretch and build core strength rather than assist weight loss. Subtleties of each movement are all-important - so professional instruction is vital for the beginner. However, Robinson says making the effort to think about your posture as you sit, stand and walk will help to reshape your body on a daily basis.
Best suited to: anyone who prefers slow, controlled movements as opposed to the rough and tumble of aerobics classes.
What would she usually cost?
A one-hour session with Robinson at her Body Control studio in South Kensington, 020 7244 8060, costs £65.
On the cheap: Robinson stars in the Special K Body Skulpture fitness video and handbook. An on-pack special offer, send three tokens from Special K cereals or bars plus £3.50 to get it. Alternatively, buy her Pilates Powerhouse video, £12.99 (Telstar). Special courses of six Bodycontrol Pilates classes (for a maximum of 12 participants - taught by Robinson-trained instructors) are regularly held at Neal's Yard Studios in Covent Garden for £54, call 020 7379 3734 or log on to www.bodycontrol.co.uk.

Carolan Brown

Whom does she train? Credited with Princess Diana's stunning transformation, she currently has an A-list of clients she refuses to divulge.
What does she promise? A fit mind and body.
What are her secrets? Flow Pilates (Brown's own invention) is a gentle yet challenging class that fuses classic Pilates moves to make them slightly more dynamic and challenging. "Try to find a form of exercise that you enjoy - that is mentally as well as physically stimulating," she suggests. Avoid at all costs exercise that makes you feel resentful or guilty.
Best suited to: anyone of any fitness level who wants to unwind and relax as they exercise.
What would it usually cost? A 75-minute personal training session with Brown costs from £50 (call 020 8758 0650 for details).
On the cheap? Brown runs regular six-week workshops around west London, £45. Also available is the Flow Pilates video, £12.99 (Halovine). Call 020 8758 0650 for workshop bookings and mail order.

Howard Napper

Whom does he train? Gaby Roslin, Sadie Frost and GMTV presenter Penny Smith.
What does he promise? Safe, gentle exercise that will not only improve your shape and posture but relieve stress too.
What are his secrets? Napper specialises in Scaravelli-style yoga - a gentler, less demanding cousin of the energetic Power Yoga that has been so popular over the past few years. Napper encourages pupils to do whatever feels right for them (even if they feel like turning up 30 minutes late for his classes) - trusting their bodies and feelings. "This philosophy should be applied to any form of exercise really," he says. "Stop feeling guilty, pressurised and competitive and trust your body to tell you what it needs," he says. Five minutes of meditative breathing whenever you feel the need is also important for centring the body and feeling empowered.
Best suited to: The extremely laid-back, not-so-flexible, older clients and anyone suffering from stress.
What would he usually cost?
Around £50 per hour for personal training in your own home (contact him through Triyoga, 020 7483 3344).
On the cheap? Runs four classes a week (from £8 per hour) at Triyoga, 6 Erskine Road, NW3 (telephone number as above). Alternatively buy Penny Smith's Essential Guide To Yoga featuring Howard Napper, video or DVD £12.99 (from stores or www.gmtv.co.uk) or log on to his website, www.agoy.co.uk.

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