WORKOUTS: Lift heavy. Make sure you have full control of the weight so your spotter isn't doing most of the work for you. The rep range for adding muscle mass is from 8-12 reps per set. Make sure you feel like you have to give everything you have got on your last rep. If you feel you are not giving it all the strength and energy you have left within you, then you are not lifting a heavy enough weight, so try increasing it. Complete fatigue and exhaustion is what you must aim

Porridge is a great breakfast for people wanting to lose weight. This is because it can help you feel fuller for longer meaning you are less

Over indulging a bit too much? Well here's 9 helpful little tricks to use to help you feel human again!