"Don’t try to cram it in," . "Don’t be running down to the gym during your lunch break and doing ten minutes. If it’s not feasible, don’t try to squeeze it in. Look at your whole life, lay it out, and see when works best for you.
"If you end up having to work out on a Monday, but don’t do your next one until Saturday, it doesn’t matter. It’s all about accumulated time. People always ask us whether it’s better to work out in the morning or the evening – and the answer is simply whenever suits you.
"Whatever time you have allotted, make sure you work really hard in that time," "Whether you’re lifting weights, or doing HIIT, it is your time to train, and if you want to change your body, you"ve got to put the work in. You might want to write up a plan,but remember ,you get out what you put in.
"Keeping hydrated and getting enough sleep are both massively important," "especially for regulating stress. So if you start panicking that you haven’t managed to fit your workout in – on top of stressing about work or family – it’s just adding to your overall problems.
"Instead, you should be looking for ways to reduce your stress, and one sure fire way to do that is to get a good night’s sleep. When you’re asleep, you’re consolidating memories, you make new neural patterns, your hormones spike and all these awesome things, and you feel great the next day. So sleep is massively important – especially if you’re looking to lose weight.
"And then water," "70 percent of our body is water, and that rises to 80 percent for our brain
so it’s crucial for every bodily process, from losing weight to building muscle. And, a little tip, people think it’s good to drink distilled water, but you’d be better off drinking mineral water – which still contains all the good minerals and electrolytes."
Don’t torture yourself
"Probably the most important thing, is not to torture yourself. If you’ve never trained before, or you fell off the wagon in the past and you’re giving it another go, you'll find yourself prone to feeling really bad if you have a biscuit or something.
"You have to remember that it’s a journey. It’s all about the accumulative time in the saddle, so if you have one bad day of eating – where you’ve gone out on a binge – it may not be the best thing in the world, but look at the bigger picture.
"If you’ve trained for three or four days that week and then you have one day where you don’t eat well, remember to focus on the positive. Socially, we've got this really bad view of takeaways and food we didn’t prepare ourselves. But I endorse a nice Indian takeaway now and again, because I work really hard.
"Don’t live to train, train to live."