A good diet can go a long way towards promoting a healthy lifestyle and reducing the risk of illness and injury. It can also improve your energy levels whilst helping you to maintain a healthy weight. The key to a healthy diet is a variety of foods combining all macronutrients (protein, carbohydrates and fat) and a good selection of micronutrients (vitamins and minerals).

All of these nutrients should be sourced from healthy foods, low in salt, sugar and bad fats, and where available sourced from 'real' food.

Breakfast

• 1 bowl of granola with skimmed or semi-skimmed milk
• 1 glass of fruit juice
• 1 portion of fruit
• 1 low fat yoghurt
• 1-2 Antarctic Krill Oil capsules
• 1 serving of Alpha Men or Active Woman
• 1-2 Trans-Resveratrol tablets

Mid-morning Snack

• 1-3 slices of whole grain toast with honey
• A handful of a variety of Natural Nuts
• 1 Mega Green Tea Extract capsule
• 1 Serving Total Nutri-Greens

Lunch

• A chicken breast with pesto sauce
• 50g (uncooked weight) of whole wheat pasta or whole grain rice
• Mixed bean salad
• A fruit juice or smoothie containing Coconpure

Mid-afternoon Snack

• 1 portion of fruit
• 1 serving of Impact Whey Isolate with water or skimmed milk
• Pre workout
• 1 serving of Pulse:Gel
• Post workout
• 50g of Carbarley
• 1 serving of Impact Whey Isolate with water or skimmed milk

Evening Meal

• A portion of white fish in a fresh tomato based sauce
• A large mixed leaf salad
• 1 whole wheat pita bread
• 1 serving of fruit salad
• 1 serving of Alpha Men or Active Woman

This meal plan is suggested for an average male and should be adapted to meet your individual requirements. When planning your diet you should always take into account your activity levels, current state of health and any special dietary requirements. Please ensure you consume plenty of water throughout the day. We do not advocate or promote any specific diet or nutritional plan apart from a varied and healthy diet.

The aim of this training programme is to promote physical and mental health, reduce the likelihood of illness and injury and improve longevity.

Training should combine resistance exercise and cardiovascular exercise in order to promote all facets of physical wellbeing including cardiovascular, skeletal and immune health.

This training programme is based on a frequency of 3 sessions per week. Attempt to have at least one day of rest in-between each exercise session.

Please seek the advice of a fitness professional regarding the correct form and technique of all the following exercises. Ensure a thorough warm-up is performed before you start the programme and a thorough cool down is performed after the programme. The intensity to which you work during this programme should be based on your current level of fitness. Resistance exercises should be easy to moderate and should not elicit muscular fatigue upon completion of the specified sets and repetitions.

Cardiovascular Exercise

Any cardiovascular exercise can be performed for a total of 45 minutes. Your cardiovascular exercise may be a single exercise or combination of exercises and can include running, swimming, cycling, rowing or any other rhythmic cardiovascular exercise. Work should be performed at around 50-70% maximum heart rate.

Resistance Exercise

• Chest Press: 2 sets of 10-15 reps
• Seated Row: 2 sets of 10-15 reps
• Squats: 2 sets of 10-15 reps
• Leg Press: 2 sets of 10-15 reps
• Shoulder Press: 2 sets of 10-15reps
• Abdominal Crunches 2 sets of10-15 reps

We highly recommend seeking the advice of a medical expert before commencing any exercise routine. This training programme should be viewed as a guide only and should be adapted to meet your individual requirements and current level of fitness.

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