Free Expert Tips To Train For A Marathon Need advice to run a marathon? Or maybe you want to complete your 42km in a faster time? Check out these free expert tips and nutritional advice to assist your training.
Want to have a great week ahead? Draw up a game-plan so you know that on each day, you're setting yourself up for success. You can plan to have more sex, get fitter, be healthier and ultimately, be happier. By the time Sunday night arrives, you'll be grinning from ear-to-ear in anticipation of another great week ahead.
Monday Come to work late.
According to a 2005 study by Tokyo Women’s Medical University, the chief cause of dangerous blood pressure surges is the Monday-morning commute. Enjoy a slightly later start and impress your boss by staying late. “Blood-pressure spikes can cause tiny ruptures in the vessels supplying the eyes,” explains optometrist Marla Saggu. (That means peepers like the zombies in The Walking Dead.) To reduce blood pressure and save your sight, go to work late next Monday.
Tuesday Hit the gym with your girl.
Sixty-hour workweeks plus social plans can leave her too tired to tangle. But pumping up the passion at the beginning of your week sets the tone for days to come. Go to the gym together on Monday or Tuesday: Studies show both sexes experience a surge of libido-boosting testosterone 30 minutes after a workout. Shower and then hit the bedroom. “It’ll zap stress and the sexual momentum will last through the weekend,” says Michael Breus, PhD, author of Good Night.
Wednesday Slot in a progression run.
Leave your long runs at the weekends, when you have time to spare. As such, Monday either becomes a rest day or a day with a light run. Midweek is the best time to slot in your speed work, so you'll have enough time to rest and recover in time for your next long run at the weekend.
Progression runs, which start comfortably but get faster, train you to maintain your speed when you’re tired. Peter Gilmore, a 2hr 23min marathoner, will do midweek 16km runs with the last 5km to 6km at marathon or half-marathon pace. You can do it by turning a regular tempo session into a progression run. After a 10- to 20-minute warm-up, run for 20 to 60 minutes, starting 20 to 30 seconds slower than tempo pace, increasing 10 seconds every kilometre every 5 to 15 minutes.
Thursday Meet that babe you picked up last weekend.
So, you shared numbers last weekend and promised her you'd call soon. Pro tip: Boost your chances of meeting up by making actual plans with her. Women love men who take control. "The problem is, most times guys tend to dilly-dally about these things and to me personally, that's unmanly! I want a man who wants me and is not afraid to put himself out there!" according to Lynn, 30. So don't be afraid to be direct or think that you're coming on too strong.
Planning your meet-up on a weeknight activity can keep the pressure off both parties and if she's keen, she'll agree. "Even if she's busy on the day you propose, she'll suggest an alternative," says Kelly, 25. If she declines, or if she seems iffy about it, then it probably signals that she may not be that into you.
Friday Be a smart drinker.
If the shots are calling, answer with a judicious mixer selection to save yourself more than the metaphorical hammer in the head on Saturday morning. Mixing your poison with water or juices slows down the rate at which your body absorbs the alcohol, more so than if you had a little bit of cola with your whiskey. The carbon dioxide in fizzy mixers (like tonic) speeds alcohol through your stomach lining and into your blood, creating a rapid rise in your blood-alcohol level, resulting in a higher concentration of damaging toxins. And it’s not sissy to have a bit of vitamin C with your vodka; sissy would be moaning about your hangover the next morning.
Saturday Skip the prata.
Deaths from heart failure in men aged 25 to 44 peak on Saturdays and Sundays, according to studies at the INSERM Institute. And they’re not all due to outrageous referee calls. Avoid becoming a statistic by skipping an oily breakfast and opt for oats instead. A high-fibre, wholegrain breakfast can lower blood pressure and prevent heart attacks. A 24-year study by the Harvard Medical School found that men’s risk of heart failure fell by 22 per cent if they ate wholegrain cereals two to six times a week.
Ignore the urge to sleep in.
Don’t lie in more than an hour past your weekday wakeup time, or you’ll pay for it the rest of the work week in mid-day lethargy. Weekend sleep habits often result in weekday drowsiness, according to research. Don’t sleep in for more than an hour beyond the seven-and-a-half recommended by Akiko Tamakoshi, professor of preventive medicine at Nagano University. After studying more than 100,000 subjects, he found that men sleeping an hour more – or less – than normal raised their mortality rate by 14 to 35 per cent. That’s an alarming wake-up call if we ever heard one.
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