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  • Get measured: know your body fat & weight. If you don’t know where you are, how do you know which way to go?
  • Set yourself realistic goals: write them down, look at them, achieve them and then set new goals. If you don’t have goals, how can you score?
  • Stay hydrated: make sure you drink enough water. You should aim to drink 0.39ml per kg of bodyweight per day.
  • Plan your meals ahead: preparation and planning beat will power every time.
  • Never skip breakfast: the word says it all, you are breaking fasting (sleep).
  • Keep your metabolism burning: aim to eat every 2-3 hours.
  • Up your protein: you should eat protein with every meal, including breakfast.
  • Have a good training regime: keep your training consistent & train with a high intensity mixing up your program every 6-8 weeks.
  • Get your rest: aim to sleep 7-9 hours per night and rise consistently every day.