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These 5 fitness tips will help you to streamline your healthy lifestyle and save you both time and money. Trying to build a strong, aesthetically-pleasing, healthy body doesn’t have to take over your life completely.

As a fitness fanatic or amateur bodybuilder, it’s easy to lead an inefficient life. Your passion can easily take up all of your free time outside of work, which can render you a socially-inept stressed out hermit!

This can take away all the enjoyment of getting in shape, and as a result, puts the majority of people off early on in the process. However, this doesn’t have to be the case – you can be fit and healthy and do other things too!

Here’s our top fitness tips on how to get in shape whilst having time for family, friends and other interests on top of that.

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1. Microwaved food is not always evil

Used in the right way, the microwave is there to help not hinder you

Microwaves have gotten a bad name for themselves since the creation of microwavable ready meals, but you can use your microwave to cook healthy food too. Processed microwavable meals are to be avoided since even the healthier derivatives are generally packed with salt and preservatives. Just ask yourself, do you know anyone who regularly eats microwave meals and looks good?

Instead, use your microwave to accelerate the cooking of healthy foods. Here are a few suggestions:

  • White Potatoes – approx. 10 mins in tupperware with a lid
  • Sweet Potatoes – approx. 10 mins in tupperware with a lid
  • Broccoli or Spinach – approx 1-2 mins in tupperware with a lid
  • Porridge oats with milk – 2-3 mins

Another great fitness tip is to use the microwave to pre-cook foods. One example that I regularly use is to ‘parboil’ potatoes for a couple of minutes in the microwave, before slicing them into chips or potato wedges. It’s then just a matter of sticking them in the oven coated in a little oil for 20 minutes or so.


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2. Liquid Nutrition

Meals with perfect macros in under 5 minutes

You don’t always have to cook! You can create drinkable ‘meals’ in a blender in a matter of minutes. By selecting the right ingredients, you can achieve perfect macros to suit your diet. If you don’t know what macronutrient ratios are best for you, check out our Macro Calculator.

Here are some key ingredients you can use to optimise your blended meals:

  • Protein: whey protein, milk, greek yogurt, nut butters, egg whites if you’re brave
  • Carbs: oats, banana, blueberries, strawberries, raspberries, spinach, kale, carrot, honey
  • Fats: whole milk, almond butter, peanut butter, flaxseed, avocado


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3. Train whilst everyone else is sleeping

Train before work and free-up your evenings

Don’t you just wish you could kick back and relax in the evenings and spend them with your family or friends? It’s easy to waste your morning laying in bed or taking too much time over your breakfast, but waking up an hour earlier can open up a golden opportunity.

By training first thing in the morning, you not only get a head start and free up your evenings, but you will also be more productive throughout the day. Exercise before or during the workday has been shown to improve productivity, meaning you can start your work day feeling energised and ready to go.

Training Splits Explained

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4. What’s your time worth?

Invest now and save hours every week

How do you value your time? If you were thinking about your free time as if it was work, you might value your time at £10 an hour, maybe much more. If you can save an hour of your time every day for a year that’s worth £3650 to you!

Invest in time-saving measures, such as a dishwasher which is hugely effective at cleaning even the smelliest protein shaker or oiliest tupperware. A griddle pan or large George Foreman-style grill can also reduce meat cooking times considerably compared to roasting.

Buying items in bulk can also be a fantastic time-saving measure, whether it’s tupperware, shakers or even clothing. If you have plenty of tupperware, it means that you can prepare more meals in one go. Having a separate container for each meal means each one is ready to eat straight out of the fridge! If you have multiple protein shakers, you should always have a clean ready to go even if you have forgotten to do the washing up. Having more items of clothing can mean you don’t need to do a mid-week wash, saving time washing, drying and ironing in the week.


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5. Sunday meal prep

Cook just once a week and hit your diet perfectly every day

Trying to stick to a strict diet plan and eating healthy foods can be difficult when you are working long hours in the office and have an intense workout program to stick to. It can be impossible to find time to cook healthy meals every day and still have a life beyond fitness. Luckily there is an answer, and it’s called meal prep!

Preparing your meals in advance means you can make sure they are perfect for your diet in terms of calories and macronutrients, and all you have to do is chuck your Tupperware containers in your bag in the morning and you’re set for a day of clean eating.

Pick one evening each week which is convenient to you, and cook up a load of meals in batches – the more the better. For examples of what meals work best, read our dedicated meal prep article.