General Health

1. To work out a rough estimate of your maximum heart rate just do 200 minus your age. Obviously this does not take into account health, weight etc, but should otherwise be a good guideline.

2. In nature we would have been much stronger from running around, hunting and climbing. Human muscles are perhaps now relatively some of the weakest in the animal kingdom, This should be more than enough reason to go to the gym!

3. The reason for the above is that an animal's life style is far more active – we train for an hour and sit down for the rest of the day whereas animals hunt and run all day. Try to do something physical as often as you can – not just in the gym.

4. Go to sleep with your curtains open – this way the light will wake you naturally and you’ll feel more awake sooner.

5. Take a vitamin tablet – vitamins have so many essential roles in our body that they’re really worth the money and will greatly help you in the gym and the rest of the time. They’re also great for a quick energy boost too.

Weight

1. Don't necessarily eat three meals, just eat when your hungry. Little and often is better than stuffing yourself 3 times a day as this is when your stomach is forced to stretch!

2. Chew your food! If you chew it for longer you not only prevent indigestion etc, but you are now swallowing smaller pieces and can fit more in. This means that you can eat more without getting fat!

3. Don't count calories – I never do. Just do your exercises and make sure not to have more than 2 puddings a day.

4. Get rid of your sweet tooth – simply taking the sugar out of your tea and having yogurts instead of chocolate bars can lessen your sweet tooth meaning fewer unhealthy cravings.

5. Forget fad diets, they drive your body into ‘starvation mode’ which causes it to convert more carbs and proteins into fat for times of future need.

Exercise

1. Don't exercise if you're unwell – this increases the speed that your blood travels and makes it spread. As does the warm temperature you'll create – a perfect breading ground!

2. Also, don't exercise early in the morning if you have back ache. If you suffer from back ache, get out of bead slowly and don't do anything physical for at least ten minutes – you'll be more likely to damage your back as it's tender at this time! In fact, it's better if you do not bend it at all in the morning.

3. Don't aim too high. I hear so many people say they’re going to start going to the gym five times a week and using protein shakes three times a day. They do it for 2 days then get tired of it make it fun and easy to begin with. Give yourself a break when you need one and let yourself eat what you want. This way, at least you'll stick at it.

4. Muscle maintenance is easier than making muscle. This means that once you've become a hulk you can go a little easier on yourself. When I had a broken wrist I had done barely any upper body exercises for three months and there was no real deterioration.

Mack LeMouse

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