Tips for healthy eating 1. Base your meals on higher fibre Starchy carbohydrates should make up just over a third of the food you eat. They include potatoes, bread, rice, pasta and cereals. Choose higher fibre or wholegrain varieties, such as wholewheat pasta, brown rice or potatoes with their skins on. They contain more fibre than white or refined starchy carbohydrates...

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Legs full workout

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Tricep exercises

1. Close-Grip Barbell Bench Press 4 sets, 6, 6, 8, 10 reps (60-90 seconds rest) 2. Triceps Pushdown - Rope Attachment Superset with Triceps Overhead Extension 3 sets, 10-12 reps 3. Triceps Overhead Extension with Rope 3 sets, 10-12 reps 4. Parallel Bar Dip Note: Keep your body as upright as possible—don't lean forward. Also, try to keep your elbows from flaring out...

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Full Back workout routine

Back-Thickness Routine:  1. Bent Over Barbell Row 3 sets, 8-10 reps (overhand grip) 3 sets, 8-10 reps (underhand grip) 2. One-Arm Dumbbell Row 4 sets, 8-10 reps (per arm) 3. T-Bar Row with Handle 4 sets, 8-10 reps 4. Barbell Deadlift 5 sets, 8-10 reps Back Width Routine 1. Wide-Grip Lat Pulldown Note: Do the first 4 sets with your torso vertical, then lean...

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