- Lift weights – Build muscle, strength, fitness and drop fat whilst strengthening and improving your physical performance. Add cardio sessions to boost cardiovascular fitness and calorie burn. Look to increase overall daily movement, there are always opportunities in the day to walk or run more.
- Consuming enough protein, fruit and veg will aid full body repair and satiety. Decrease snacking, decrease starchy carbs and avoid alcohol.
- Get hydrated and caffeinated. This will boost energy levels and physical performance and satiety. To calculate how much you should be roughly drinking multiply your bodyweight in kg by 0.033.
- Sleep – Getting 7 hours good quality sleep will enable you to perform at your best getting more quality out of your training and day to day life.
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