Golden Rules

1. Drink at least 2-3 litres of water every day.

2. Eat every 3 hours while you are awake, starting within 1 hour of waking.

3. Eat protein with every meal.

4. Eliminate processed food from your diet.

5. Get 6-8 hours of sleep every day.

6. Engage in cardiovascular exercise (60-70% max heart rate) at least
3 times per week.

7. Train with resistance at least twice per week.

8. Ensure that you take in enough of all essential vitamins and minerals.

(Lots of vegetables and fruit and a good multivitamin)

9. Ensure that you consume enough essential fatty acids (EFA's).

10. Do not smoke (at all) or over indulge on alcohol, caffeine, sugar or any drug legal or otherwise.