When weights get too heavy, for example the bicep curl, most people use the front deltoids and little bicep work. The same with the bench press. You will find those with good front-shoulder development have weak chest muscles because the weight is too heavy and the shoulders get all the work.

The same applies to those who are training three to four hours a day which is crazy. You need recuperation for your next workout and for growth. Too much time in the gym will only damage over-worked muscles and you won’t achieve results. Too many sets to get the pump does not work.

You need to put any muscle under pressure to grow, but you have to know when to stop. Give your body time to repair, embrace good sleep patterns and eat a balanced diet. If you insist on training every day, focus on one body part, or work a split routine – two body parts each day – with increased protein intake to help with repair. Take time to rest.

Drink after meals

Hydrochloric acid is necessary for complete digestion of foods. If we drink liquids with our meals we dilute the digestion process. Drink liquids half an hour after your meal. Let you body’s own digestive juices do their work which starts in your mouth as enzymes in your saliva break down food particles.

You can get fat from the inability to metabolise food. A great help to aid digestion naturally is to eat a slice of fresh pineapple after your meal.

It contains an enzyme that breaks down food. Also herbs such as oregano, thyme, peppers, capers and apple cider vinegar in water all have a great effect in the digestive system.

As previously said, the average person is five meals behind in elimination of foods. That’s a lot of blockage in 30 feet of intestines. Give your body a chance to digest your meal before overloading it with more food.

This article appeared on Independent.ie