The following tips can be helpful in reaching and maintaining your ideal body health and increase your fitness level.

Top 10 General Fitness Tips

• Goals
  Before you start any new program always write down your goals

• Plan
  Once you have set out your goals, draw up a plan on how you will achieve them.

• Take a before photo
  The change will be gradual and it is often difficult to see by looking in the mirror but take a picture every month and see the changes.

• Do a fitness test
  Before you start a new regime make sure you know your current state of fitness.

• Take your time to stay up to date
  Read the latest fitness magazines and books so you can stay up to date with current fitness developments.

• Keep a journal
  Keep a food and fitness journal; you will be surprised at what it will reveal.

• Eat several small meals
  Eat several small meals through the day rather than the accepted “three square meals.”

• Drink water
  Aim to drink at least eight glasses of water a day

• Ward off stress
  Take time to relax and reflect every day

• Think positively
  Think positively, negative feelings can set back your gains.

Top 10 Weight Loss Tips

• Don’t concentrate on losing weight
  Concentrate on eating healthily and exercising rather than obsessing about weight loss.

• Eat more often
  Smaller meals eaten more regularly will keep your metabolism high and will help you to burn more fat.

• Eat fewer calories
  This is an obvious point but worth stressing. You CANNOT lose weight unless you create a calorie deficit. That is burning more calories than you consume.

• Eat more protein
  The ideal fat burning menu contains a large portion of protein.

• Eat the right fats
  Fats are very important to your diet, think oily fish however rather than saturated fats from fried food.

• Consistent exercise
  To create a calorie deficit and to tone up you MUST regularly perform both cardio and resistance training. Aim for three cardio sessions and three weight training sessions a week.

• Weigh and measure weekly
  Give yourself the boost of seeing the weight come off by weighing yourself weekly. Don’t do it with any more frequency however as body weight can fluctuate.

• Cut down on sugar
  Sugar causes insulin spikes and the sugar in your coffee or tea can really add up over the course of a day. Try green tea which is rich in antioxidants and can help burn fat.

• Keep it hot
  Did you know that simply changing the temperature of the water you drink can speed up your metabolism and burn more calories? Drink hot water!

• Don’t go hungry
  Starving yourself will just prompt the body to slow down it’s metabolism as it thinks there’s a famine so will store fat.

Top 10 Workout Tips

• Use a Workout Log
  If you aren’t logging your workouts, you’ve not got the data to progress.

• Set Goals
  To perform effectively you need to know why you’re working out when you don’t feel like it!

• Stay Hydrated
  Most of your body is made up of water, don’t get depleted during your workout otherwise you can’t perform at the top level.

• Be well equipped
  Have the best clothing and equipment you can afford, you’ll workout better and stay more comfortable.

• Plan your Workout
  If you meander around the equipment you’re wasting valuable time and you aren’t focused.

• Don’t be a workoutaholic
  Going to the gym or working out all the time leads to staleness and injuries – don’t be a bore!!

• Warm up correctly
  A poor warm up will lead to poor gains and injuries, spend the time to get that blood pumping.

• Stretch after exercise
  Stretching can help the body to rid it’s self of the chemical build ups that cause muscle soreness. No one likes to walk like Frankenstein after our workouts!!

• Give yourself a holiday
  Every few months, give yourself a few days off. Your body will appreciate it and you will return with renewed vigour.

• Keep it fresh
  Mix up your workout sessions, join a class, try a new machine, change your strength days. Shock your body into new growth.

Top 10 Health Tips

• Stop Smoking
  Smoking has no benefits to you at all, so why do it?

• Reduce Stress
  Stress is one of the major killers in the western world, learn to meditate and relax, your body will love you for it.

• Drink plenty of water
  Water can help you loose weight and will help detoxify you.

• Wear a seatbelt
  Not wearing a seatbelt increases your chances of death or injury.

• Reduce alcohol consumption
  Alcohol abuse can cause relationship, money and health problems and contains a massive amount of needless calories.

• Laugh
  Laughing keeps you young and is proven to provide countless health benefits.

• Don’t ignore body changes
  If your body changes or your start to feel pain don’t ignore it, get it checked out. Catching problems early can help professionals to cure them.

• Sleep
  Your body needs quality sleep to regenerate and to live it’s essential; you die from a lack of sleep before you die from a lack of food!!!

• Take tests
  Make sure you keep up with smears and other essential health tests.

• Check yourself
  Ensure you check for breast cancer, testicular cancer and skin cancer regularly and take action if you notice any changes.