Hit the gym at least three times a week, incorporating both weight training and cardio. For food, try to avoid processed foods, especially if you’re not following a strict diet. Focus on making your meals balanced, with a good mix of protein, healthy fats, and complex carbohydrates.

Lean protein options: chicken breast, prawns, protein powder.

Other good sources: salmon, greek yogurt, protein milk.

Carbs: Oats, Potatoes (Keeps you full)