Taking control of your health and fitness is vital if you want to enjoy a fulfilling life where you have the energy levels to participate in the things you enjoy, feel good, minimize the risk of health problems and be a good role model for those around you. Let’s get started on how to do it, you just need to stick to a diet of healthy non-processed foods, avoid fast food, take-out and anything that contains additives unless its something harmless like a vegetable gum, this will steer you to making healthy food choices so stick to it 90% of the time.

Next up is your exercise, aim to incorporate 3 target heart rate training sessions into your schedule every week; they only take around 25 minutes so you should be able to achieve that, leave a day between each session. Calculate you THR by subtracting your age from 220, operate at 60 to 70% of this level;

• 8 x 20 second bursts of exercise in your THR zone
• Rest for 90 seconds after each interval
• Finish and start with a 5 minute walk

On the other two days include a weight bearing activity that included upper and lower body, unless you are using a rowing machine for your THR training. Using a rowing machine allows you to meet your weight bearing requirements at the same time (look at rowing machine reviews for ideas). In this case, on alternate days, simply go for a brisk walk for 30 minutes. Alternatively target your problem area by using the right equipment for that zone, like a lateral thigh trainer if you are working on your butt and thighs. If you are trying to lose some weight take the best whey protein you can find this will be one that does not contain soy lecithin and for the lowest calorie intake, just take it with water.