Body Swap

Exchange that blobby gut for the body you’ve always wanted with these four simple tips :

Take your time:

If your table manners are more James Corden than cordon bleu, you need to take your time over each meal. A recent study in the Journal Of Clinical Endocrinology And Metabolism found that subjects who ate at a moderate pace felt fuller after fewer calories, thanks to the release of hormones that make you feel full. If you usually wolf down your grub, lay down your knife and fork – assuming you bother using them – between each mouthful to slow down.

Keep a food diary:

Putting pen to paper after each meal can help you shed fat without feeling hungry. A report published in the American Journal Of Preventive Medicine found that subjects who kept daily food records lost twice as much weight as those who didn’t. Doing so makes you more aware of what you are eating and whether it’s the right choice. Never have a pen handy? Grab your phone and use the camera to take a quick snap of each meal, which will have the same effect.

Play the weightlifting game:

When you lift weights you may burn fewer calories during your session compared with cardio, but you’ll continue burning calories for longer after your workout is over, which will result in greater fat loss, according to the Journal Of Sports Nutrition. But a few biceps curls won’t do the job – do moves that involves as many muscle groups as possible, such as squats, overhead presses and deadlifts, and keep rest periods between sets as brief as possible.

Keep cardio hard and fast:

Spend most of your gym hours jogging on the treadmill? You’re wasting your time. To burn maximum fat calories you need to perform short, sharp bursts of cardio, called high-intensity interval training. A Canadian study found that this type of exercise increased fat-burning by 36 percent over the course of an hour-long session. As a bonus it also improved cardiovascular fitness by 13 percent.

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9 ways to fight off a cold

Stay sniffle-free with saunas, soup and singing ‘Happy Birthday’ Image

1) Don’t rub your eyes

Whether you think you are a holding a winning lottery ticket or Gisele Bundchen has just strolled into your spinning class. Whatever you do don’t rub your peepers. According to the NHS, a duct links the eyes and the nasal cavity, and any virus can easily transfer from your eyes to your nose and throat and cause an infection.

2) Keep it clean

Do I really need to say it? The single best way to beat off bugs is to wash your hands thoroughly and regularly. The US Centers for Disease Control and Prevention recommend you scrub your digits for around 20 seconds – as long as it takes to sing ‘Happy Birthday’ twice. In your head, though, not out loud.

3) Take D, not C

Don’t get us wrong, it’s great to have some Vitamin C in your system mopping up damaging free radicals, but it won’t do anything to prevent or lessen the effects of a cold. Instead, load up on Vitamin D, because a study published in the Archives Of Internal Medicine reported that people with a Vitamin D deficiency are more vulnerable to colds. You get it from sunshine and it’s found in some fish, but it’s worth popping a pill to get a decent daily dose.

4) Get hot and steamy

Not in bed – at your gym. Taking a sauna can halve your risk of picking up a nasty bug, according to an Australian study. Over a six-month period it found that subjects taking a sauna twice a week experienced significantly fewer incidences of common cold symptoms compared to a control group who didn’t get hot under the collar.

5) Then have a cold shower

An ice-cold shower increases the number of white cells in your blood, whose main responsibility is to seek and destroy any nasty invaders. Research from the Thrombosis Research Institute in London says that this spike is caused by your body’s metabolism rate, which increases in an attempt to warm you up.

6) Outrun the bugs

there’s more to exercise than beating your 10K PB or getting six-pack. Regularly working out will also keep your immune system firing on all fronts. A US study found that over the course of three months, people who did little or no exercise fell ill almost twice as often as those who exercised five times per week.

7) Sleep soundly

As well as making you grumpy, getting less than seven hours of shut-eye a night makes you three times more likely to succumb to a cold compared with those getting eight hours or more, according to American research. But quality is more important than quantity; if you spend just eight percent of the time you are supposed to be sleeping awake, your risk of getting a cold increases fivefold.

8) Wrap up warm

Your mum lied – going outside with wet hair will not result in an instant cold. But being exposed to cold temperatures can reduce the effectiveness of your immune system. A study published in the International Journal of Tuberculosis And Lung Disease conducted that any lowering of your core body temperature makes you more susceptible to infections.

9) Soup it up

if you’ve already succumbed to the lurgy, all is not lost -the old wives were right. The NHS says that there is evidence to suggest that there may be some truth in the belief that eating chicken soup helps to relieve the symptoms of a cold. That’s thought to be because it contains immune-boosting protein, keeps you hydrated and has anti-inflammatory properties.

 

 

Words of Wisdom

“We are what we repeatedly do. Excellence, therefore, is not an act but a habit. “

-Aristotle, Greek Philosopher

 

“Nothing great was ever achieved without enthusiasm.”

-Ralph Waldo Emerson, Author and Poet

 

“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

-Thomas Jefferson, Third President of USA

 

“Perfection is not attainable, but if we chase perfection we can catch excellence.”

-Vince Lombardi, American Football Coach

 

“If at first you don’t succeed, try, try again. Then quit. There’s no use being a damn fool about it.”

-WC Fields, Actor and Comedian

 

What to eat – Protein Pancakes

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What you’ll need

150g pancake mix Water (see pancake mix packet for amount), 50g Whey protein, 100g Cottage Cheese, 3 eggs (1 whole, 2whites) and handful of blueberries

How To make :

Blend the egg, cottage cheese and water in a blender until smooth. Pour the ingredients into a bowl, mix with the  pancake mix and protein powder and then add the blueberries. Heat a frying pan coated with Olive Oil and pour in the pancake mix to the thickness of 3mm. Once the pancakes start to solidify and brown on the undersides, flip the pancakes to tightly brown them.

Why u should have them? :

-As well as being low in fat, eggs are packed with protein and will stock your body with a good balance of the amino acids needed for muscle growth.

-Cottage cheese is a low-fat source of protein that fuels muscles. It is also packed with calcium, which initiates muscle growth and transmits nerve signals in the muscles.

-Blueberries are extremely rich in disease-fighting antioxidants.

-Whey protein will help your muscles repair and grow, as well as aid satiety.