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.

Get a six-pack in four weeks

This workout can get you the body you want in four weeks

Sculpting a decent four-pack requires tenacity, but it's carving out your lower abs to complete "the six" that really takes some dedication. And not just in the gym. You can’t out-train a bad diet. Forget what you think you need to do to pack muscle on your midriff and combine this simple nutritional rules with workout routine to get great definition in just four weeks.

Diet

Use this 10 simple nutritional tenets to supercharge your core musculature. Employ these dietary changes and you’ll spark up your metabolic rate and get your mid-section functioning correctly.

1. Avoid refined and processed foods wherever possible.

2. Try to eat six times a day – around every three hours.

3. With every meal, use a portion of protein as your base. Think eggs, fish, chicken, and other lean meats.

4. Between meals snack on nuts, seeds, avocado, olives, or small bags of snap peas.

5. For breakfast and your second meal, make sure you get some starchy carbs – oatmeal, rye, or sprouted bread – and a piece of fruit.

6. For lunch, sweet or regular potato, brown rice and quinoa are all excellent options.

7. For your evening meal, try to get some veg – but avoid root veg and any starchy carbs.

8. Drink lots of water.

9. Every 10 days give yourself one cheat meal. It can be anything you want. This might seem strict, but if you’re trying to reveal your abs in just four weeks such gastronomic sacrifices are necessary.

10. Consume a post-workout shake as soon as possible after your workout. Aim for around 40-50g carbs and 20-30g protein. “This stabilises your hormonal system to enable tissue regeneration and keeps blood sugar stable,” explains Learney.