Simple Health Tips

Vary your workout

• Don’t work the same muscle group two days in a row.
• Your body quickly gets used to / learns specific exercises which then become less affective.

Rest

• Rest days are as important as workout days
• Don’t overdo it.
• It’s all about sustainability.
• Your body needs time to refill its glycogen stores.

Eat breakfast!

• Breakfast kick starts your metabolism so it can help you lose weight.

Supper

• Don’t eat a late supper
• Give your body time to burn your food before going to sleep (2 hours min).
• If you can, go for a walk after dinner to digest.
• Try not to eat in front of the TV. It has been proven that you will eat more than at the dinner table.

Fruit

• Eat fruit in the morning rather than at night as fruit is slow burning.

Drinking

• Try not to eat and drink at the same time (especially milk).
• Drinking while eating counteracts the citric acid in your stomach so that digestion is not as affective.
• Avoid eating after a few alcoholic drinks.
• Alcohol slows down your metabolism and inhibits the liver from metabolizing fat.
• Alcohol also has 7 calories per gram so eating fatty foods on top of this will make you put on weight.

Eating

• Try to eat within 45 minutes of finishing a workout
• Your muscles will still be “working” and they absorb the most nutrients and replace the most glycogen during this period.
• Eat protein to repair muscles after a heavy workout.

Throw away the weighing scale

• Don’t weigh yourself, rather measure yourself (waist, hips, thighs etc)
• Muscle weighs more than fat!
• If you build muscles, you may weigh more but you will have less fat on your body and look and feel better.