havoc with our bodies. They can
cause us to be listless, droopyeyed
and tired - not to mention
what they do to our appearance.
You can combat this by getting out
and about as much as possible.
Try to fit in a walk, even just ten
minutes, every day. It will be ten
minutes well spent and will make
you feel great and help you sleep
8. The two-day rule
If you're trying to lose weight, don't
let more than 48 hours go by without
doing some form of exercise as it's
important to keep your metabolic
rate raised if you want to burn fat.
Post exercise, your body burns
calories at an elevated rate for at
least four to five hours.
9. Up your fibre intake
It is estimated that a third of cancers
could be prevented by changes in
diet. A diet which is high in fibre,
and whole grain cereal, and low in
fat has the potential to prevent a
number of cancers, including colon,
stomach and breast cancers.
10. Do the right reps
For muscle endurance training
do up to 18 or 20 repetitions at a
weight that starts to fatigue you at
14 or 15 reps. To build strength or
develop muscle size, up to 10-12
repetitions at a weight that starts
to fatigue you at seven or eight.
In between sets stretch for 30-90
11. Don't pig out
Eat when you are hungry, not out
of habit. Graze rather than gorge.
Eat little and often, with plenty of
fruit as snacks in-between.
1. Accept who you are
The key to getting over the concept
of "a perfect body" is to accept
what you have. If you accept your
body - and even learn to like it - you
can achieve peace with your diet
and exercise plan.
2. Work your stretch
Some stretches may feel
uncomfortable initially but try to
stay in them, even if only for a
short while. As long as you feel no
pain, you should not be in danger
of injuring yourself. Don't bounce
your stretch. Breathe calmly and
regularly through your nose.'
3. Reward yourself with a
Cool-downs are your first line
of defence against lactic acid
build up and muscle soreness.
Massage is a great way of helping
your metabolism recover from the
effort and trauma of your training
sessions. A good massage also
helps reinforce the sense of reward.
4. Stay off the scales
The scale is not always a true
measure of what is going on with
the body. If exercise levels are
adequate (5-7 days a week), you
may be putting on muscle but
losing fat, thus losing inches even
if you are not losing pounds. It's
always a good idea to do several
body measurements to have a
second objective way to monitor
5. Less is more
Frequency is almost always more
beneficial than duration when
working out. For example, although
theoretically you are burning the
same amount of calories, five
30-minute workouts are going to
be more beneficial to your health
than two 75-minute sessions.
6. Take the half hour
Exercise burns calories. A daily
30-minute brisk walk will burn
around 1,500 calories every
week. Over six months this totals
a staggering 39,000 calories - the
equivalent to over 11lb of fat.
7. The great outdoors
Central heating, open fires, poor
ventilation and stress all cause