Keith Duffy, who plays Ciaran McCarthy in Coronation Street, tells Patricia Weston television demands he stays in shape
Are you a regular exerciser?
I used to train a lot when I was a teenager and I became big, muscly and toned. Then when I was in Boyzone I didn't have time to train and my diet was crap so my weight fluctuated. Now I think I've broken the back of it and have the right training programme. I need to keep in shape and watch my diet because I have a low metabolism.
What fitness programme do you follow?
I jog most days for eight to nine miles, usually on the way to work in Manchester. I also have a weights programme I follow in the gym. I lift light weights for every body part: legs, chest, back, etc. I do 20 repetitions; this ensures I don't build muscle but stay toned and ripped. I do this three to four times a week.
Are you conscious about your appearance?
In this business you have to be because you are constantly on show and if you put on weight you're criticised by the media. The TV puts on 10 pounds and makes you look jowly.
Do you follow a balanced diet?
In an ideal week I eat a well-balanced diet and don't drink any alcohol. I'd eat five meals a day: porridge after my run, then eggs, chicken and lots of vegetables throughout the day. I try to avoid red meat and don't eat after 7 p.m. When I start drinking, the diet goes all over the place. I'd have about two to three pints after work and the discipline goes and I eat lots of crisps. Then when you have a hangover you want to eat junk food. I've decided to cut out drinking now Monday to Friday.
Have you sustained any injuries?
I was in a car crash when I was 19 years old and I injured my lower back and shoulder. I also had an anterior cruciate ligament injury to my knee.
You're also more prone to injuries if you play sport with a hangover because you're dehydrated; I used to play sport with a hangover and it's not a good idea.
Would you consider yourself fit?
I'm not as fit as I used to be. My body is older than my mind; I even have trouble getting on the trampoline with the kids.
Patricia Weston recommends:
Weight lifting or resistance training reduces body fat by increasing lean muscle mass and boosting metabolic rate. The greater the muscle mass, the more efficiently the body burns calories.
Resistance training can be performed using weight machines in the gym or free weights such as barbells and dumbbells. Beginners should use machines first to develop motor skills and co-ordination and prevent injury before moving onto free weights.
Beginners can weight train for two to three sessions a week for 20 minutes.
Plan on working all the major muscles: the abdominals, legs, chest, back, shoulders and arms. Work opposing muscles equally for balance.
For example, work the muscles on the front of your upper arm (biceps) followed by the muscles on the back of your upper arm (triceps).
Working with weights also increases bone mineral density, reducing the risk of osteoporosis.
Strength training increases overall body strength and stability, improving body co-ordination and balance.
• The Keith Duffy Celebrity Golf Challenge in aid of Irish Autism will take place at Citywest Hotel & Country Club on September 17th. For more information, contact Patrick Daly on (01) 4753300.
• Patricia Weston is an NCEHS fitness instructor, personal trainer and Pilates instructor.
• Consult a physician or qualified healthcare provider before embarking on any exercise regime and stop exercising if you feel nauseous or dizzy.