Vintage

Food tip: Diet

Aim for ‘low GI’ foods. Most foods these days have some form of indication as to what their GI (Glycaemic Index) level is. The higher the GI number, the quicker the food is broken down and processed by your body into energy. While there are times when you could use a high-GI boost (such as for a sporting event, or recovery), try and eat as much lower-GI food as you can. An example would be choosing seed loaf (low-GI) over processed white bread (high GI) for your lunch. These low-GI foods release their energy slower and over a longer period of time – this gives you sustained energy (instead of the hyper-then-crash type), and also helps you to feel full for longer (which prevents snacking, helping you to maintain a healthy weight)…

Exercise tip: Muscle-building

Get bigger biceps. One of the best ways to have fuller, bigger-looking biceps is to get them to fill ‘out’ and not just ‘up’, and look ‘rounder’ rather than ‘stringy’ from your shoulder to your elbow. Achieve this by using a straight barbell for bicep curls, instead of an EZ bar (the zig-zag one). Due to the different grip and weight distribution, using the straight barbell works a wider section of your bicep muscles – leading to them growing wider and fuller, and filling out your T-shirt sleeves that much more…