Reach your goal faster - Rules to Workout

Use these exercise and nutrition rules to workout 

For weight loss

Nutrition - Cardio is key to fat loss, but it can take up to three weeks to start seeing the benefits. Consistently making the right food choices delivers faster results and it's easier.

For instant energy

Exercise - Simple carbs leave you feeling lethargic later on. A study at California State University found a 10-minute walk increased energy levels for twice as long as sugar.

For lean muscle

Nutrition - To bulk up, you need a surplus of muscle-building nutrients. Splash some olive oil on that salad: its healthy fats prevent muscle wastage.

For a mood boost

Exercise - A healthy brain is well-nourished. But in the short-term, cardio is king. 20 minutes of exercise will improve your mood for 12 hours.

To lower your blood pressure

Nutrition - Exercise reduces the narrowing of arteries, but it won't neutralise the ill effects of a poor diet. Increase your fruit and veg intake. Studies have shown raisins to be particularly potent.

For a sharper focus

Nutrition - Inositols, unique carbs that stimulate your nervous system, will improve mental endurance. Add a side serving of beans to your lunch.