In a test-tube study, researchers discovered that treating human muscle cells with a compound found in spinach increased protein synthesis by 20%. The compund allows muscle tissue to repair itself  faster.

If you choose to eat French fries, ask for steak fries or wedges whenever possible. Large-cut fries don’t absorb as much oil as shoestring or curly fries, which means they carry a lower fat content.

Researchers in Pakistan found that rats fed a puree of garlic and water performed better on a memory test than rats that weren’t’t fed the mixture. That’s because garlic increases the brain’s level of serotonin, which has been shown to enhance memory function.

Each exercise is 1minute long, take 20seconds between exercises and finish all ten before you take a 2min break. Second round you can do 45seconds if a minute is too intense. Remember rest during the minute is sometimes necessary, just don’t rest for more than 10 seconds.

Swiss Ball Crunches

Swiss Ball Jack Knife

Swiss Ball Elbow Plank (elbows on Ball)

Swiss Ball Side Single Leg Plank (Ball in between legs)

Swiss Ball Vertical Crunches

Swiss Ball Roll out

Swiss Ball Russian Twist

Swiss Ball Mountain Climber (feet on Ball)

Swiss Ball opposite Arm & Leg lift

Swiss Ball Hip Crossover

Single leg exercises   (Each leg should be evenly stood on so 40 reps will be 20 on each leg!)

D. Bell Bent over row                                 2 sets 40reps

^super- set

D. Bell Over Head Press                             2 sets 30reps

^super-set

D. Bell Bent over Reverse Fly                   2 sets 30reps

^super-set

D. Bell Bi curl                                               2 sets 40reps

^super-set

D. Bell Tricep over Head Extension         2sets 40reps

^super-set

D. Bell Side Raise/Front Raise                  2sets 20reps

^super-set

(ABS)Mountain Climber (BOSU Recommended)      2sets 1min

^super-set

Crunches (BOSU ……)                                                     2sets 1min

^super- set

Elbow-knee crunch (BOSU ……)                                   2sets 40reps each side

^super-set

Side Elbow Plank (leg up) (BOSU ……)                         2sets 30secs each side

ALL exercises should be done take one after the other 20seconds rest in between each. After all 10 are carried out then take 2-3mins and do the routine a second time.