, it stimulates your body to produce more Human Growth Hormone (HGH), which helps increase muscle mass and burn fat.But these metabolism increases don’t come easy. You need to stress the muscle with heavy weights and fewer repetitions, which is the opposite of how

. First, there's the 100kcal-per-mile expenditure: run 15 miles and you burn an impressive 1,500kcal. You may even burn more than 110kcal per mile, depending on the amount of oxygen you use while running and on your body weight. (It costs more oxygen

recovery from injuries and infections, so eat high-quality sources, such as lean meat, soya beans (in the form of soya milk or tofu), fish and low-fat dairy products. Each day, try to have 150-180g of lean meat or two to three servings of soya products

save 30% and get instant access right here. Log more milesAdding more miles to your running week is probably the easiest and most obvious way to burn more calories. By running five to 10 more miles per week, you'll burn an extra 500 to 1,000kcal. It

carbohydrate sources (60-70 per cent) and fewer from fat (less than 15-20 per cent), the balance coming from protein.DO eat little and often. Small frequent meals will be easier to digest and you're less likely to feel bloated. DON'T go large. Eating too much

Tuna and butter bean salad Arrange 2 handfuls watercress (or other salad leaves) and some chopped peppers on a plate. Spoon 100g tinned tuna on top, breaking it up as you go. Scatter over 100g (approx of a 410g can) butter beans. Pour over 1

strengths. It's packed with a mind-boggling list of goodies - vitamins K, A, C, B2, B6 and E, plus antioxidants, calcium, dietary fibre, protein and Omega-3 fatty acids.This treasure trove of nutrients works hard for runners, promoting strong bones

twice as much salt as salted peanuts (1.87g versus 1g per 100g). Muesli with a portion of fresh fruit makes a better choice. Oats and rye flakes are rich in cholesterol-lowering soluble fibre, naturally rich in B vitamins and iron, and apples are rich

they contain almost twice as much salt as salted peanuts (1.87g versus 1g per 100g). Muesli with a portion of fresh fruit makes a better choice. Oats and rye flakes are rich in cholesterol-lowering soluble fibre, naturally rich in B vitamins and iron

to 200 metres. Your 200-metre time should be about 10 seconds more than your 100-metre time. Estimated Burn 340 calories BRAD HUDSON’S MILES AND HILLSBrad Hudson, a former 2:13 marathon runner and coach, likes to incorporate lots of short hill sprints