Quick 5-step plan to get the results you want

1. Make sure you are training effectively and eating sensibly.
   It is easy to waste time in the gym, exercising incorrectly and not getting the results you expect. Effective exercise for weight loss involves a combination of resistance (weight) training, to tone your muscles and increase your metabolism, and cardio exercise, such as running, spin, rowing or similar to burn extra calories. Visit our effective exercise routines for some recommendations.
   
2. Watch your calories
   Make sure you don’t replace the calories you burn during exercise with extra food. Some people reward themselves after a training session with a treat. This is fine occasionally, but if done regularly will prevent weight loss Visit our calorie calculator to find out exactly how many calories you should be eating to lose or gain weight.
   
3. Eat small regular meals
   Space your food across 5 small meals rather than 3 larger meals. This makes it easier to digest, reduces fat storage and increases your metabolism. You will find that by balancing your meals with 20 - 25 grams of protein in each meal, you will feel fuller for longer and your cravings for sweet foods will reduce. Your energy levels and concentration will improve also. Visit our meal planner for calorie-balanced plans.
   
4. Include whey protein in your diet
   Using whey protein products such as Promax & Promax meal bars will you consume high quality, high protein meals at times when it is difficult to prepare, cook or transport food. For great results choose Promax Diet or Promax diet bars, both containing ingredients shown to mobilise fat and increase calories burned. Promax mixes easily with water into a tasty shake to provide a practical solution to achieving smaller, more regular meals. Mid-morning or mid-afternoon, for example, Promax and a piece of fruit are ideal to satisfy your needs and keep hunger at bay. Studies show that those who have more regular small meals throughout the day are far more likely to achieve their weight loss goals, stick to their diet and avoid cravings.
   
5. Drink 6 to 8 glasses of water per day
   If you are well hydrated your body will be more efficient making fat loss easier. This will also support good digestion, give you a look of vitality and support good health.