1 | How to Get In Shape Without Going to the Gym
The tip: “Wear a weighted jacket around the house while cooking or cleaning to increase your strength, ideally for up to two hours a day. Start light and then work up to a 20kg jacket. It's heavy but you’ll get used to it surprisingly quickly. It’s called ‘stealth training’ and it works a treat.”
The Book: The Pop-up Gym: How To Keep Fit Wherever You Are by Jon Denoris (Jan 2014)
How it works: Celebrity trainer Denoris debunks myths about needing expensive gym memberships to get in shape. He lists simple ways to keep your body fine-tuned.
2 | How to Kick Smoking For Good
The tip: “Primarily, people don't experience nicotine cravings because they’re addicted, they manufacture them by fantasising about smoking.
Hence, the three-step ‘Reset Button’: 1. Recognise you’re brooding about smoking; 2. Realise you’ve created this state by your own thinking; 3. Create a ‘Reset Attitude’ with positive visualisation of non-smoking benefits, followed immediately by physical action, like getting up from a chair or leaving a room.
The book: Thrive by Rob Kelly (Rob Kelly Publishing)
How it works: Built on the ‘Locus of Control’ theory, Thrive introduces a psychological programme to help people with a number of different issues including addiction and negative thinking.
3 | How to Drink Yourself Younger
The tip: “Start each day with 300ml of beetroot juice: the closest Mother Nature gets to an elixir of youth. It’s packed with vitamins and minerals (particularly betalain and betacyanin) to detoxify, cleanse and oxygenate your skin, giving it a youthful boost.”
How it works: Peyton-Jones presents a heavily researched eating plan to take years off your looks. She identifies the ‘body malfunctions’ that age you — and how to counter these with the food and drink you choose.
4 | How To Permanently Move Down a Jeans Size
The tip: Try ‘carb cycling’ — an incredibly powerful fat burning strategy. Create a caloric deficit by dropping 20 per cent of your carb intake, while keeping your protein levels steady. Every fourth day, spike your carbs back up to normal. That ‘high carb day’ has an anabolic effect, simultaneously resetting your metabolism. It’ll then decimate your fat stores on the other three days.
The Book: Burn the Fat, Feed the Muscle by Tom Venuto (Jan 2014)
How it helps: Venuto says the average man can learn how to get leaner, stronger and healthier by copying some of the eating and training techniques used by champion bodybuilders. He should know: he was one.
5 | How To Sleep Better
The tip: Get into bed and get up at exactly the same time every evening and morning for seven days, limiting yourself to a maximum of one 20 minute nap during the afternoon. This will reset your body’s internal clock and it’s natural drive to sleep.
The Book: The Sleep Book - How to Sleep Well Every Night by Dr Guy Meadows (Feb 2014)
How it works: Dr Meadows — aka the ‘Sleep Doctor’ — argues the secret to a good night’s sleep lies not in what you do, but what you learn not to do. Applying ACT (Acceptance and Commitment Therapy), he takes the fight to insomnia.
This article first appeared in Esquire Weekly, our new iPad-only edition. Containing 100 per cent new and original content, it’s published every Thursday on the Apple Newsstand.