New Year, New You

New Year, New You

You earned every lazy afternoon, beer and braai of your holiday season. No doubt you enjoyed them too. The New Year has arrived, though, and it’s time to saddle up. Here are a few tips to introduce you to the exercise wagon, or to get you back on it in 2016.

Losing weight

Eat right

Taking care of your body begins with what you put into it. There’s really no way around this fact, so eating right is essential. But with the aftertaste of the holiday binge still lingering, you may need a dieting plan to reach your weight-loss goals. These five, basic points may help.

Home cooked is the way forward

Cooking and preparing your meals at home is always a good idea because you get to control the ingredients. So, you can include lean protein, fruits, veggies, and whole grains minus the added salt or fat you’d find in restaurant meals. You can also use cooking methods that are low in calories or fat.

Make the most of breakfast

Kick your day off with a high fibre, high protein breakfast. As both fibre and protein take longer to digest than simple carbohydrates, you can expect to feel satisfied for longer after meals. Breakfast ideas to look into include whole grain oats with blueberries and nuts, as well as vegetable omelets.

Lunchtime salad

Try a big salad with lots of different vegetables for lunch. That way, you get to fill up while keeping the calorie count down.

Be smart about snacks

Afternoon snacking is a healthy practice, especially if there’s a long stretch between lunch and supper. In fact, skipping snack time and being overly hungry for supper can lead to binge eating. Go for a handful of almonds, crudité or hummus to keep snacks calorie-controlled and nutritious.

Water, water, water

Dehydration can feel like hunger and tempt you to eat more than you should. Drinking around eight glasses of water everyday can settle this issue. Sipping water all day can also help prevent afternoon fatigue and grogginess.

Work out

If you’re looking to lose weight, the following exercises are worth doing.

  • Walking: It’s kind to joints and burns calories
  • Kettle bell: Using one burns calories, strengthens your core, improves balance and posture, and targets all major muscle groups
  • Swimming: It’s low impact, and burns calories
  • Cycling: It burns calories, and is easy on the joints


Pairing your diet plan with the right supplement can help achieve great results. UltraTone™ MRP, a meal replacement shake, is a useful addition to your overall eating plan if you have difficulty with portion control and making proper food choices. Just remember to treat it as an element within your diet, rather than a way to replace meals too frequently.

Building muscle

Eat right

If your goal is to build bigger muscles and gain bulk, you need to eat more calories than you burn. The following foods can help.


Eggs contain half a gram of an essential, branched-chain α-amino acid called leucine. This boosts your muscle building potential.


Just one ounce of cashew or almond nuts will supply you with 150 -170 high quality calories. Nuts also blend protein, fats and fibre in so perfect a way, they allow you to get in the extra calories without adding extra padding to your waistline. Bear in mind that nuts are subject to portion control – you can’t eat as much as you like and expect not to gain weight.


Beef comes packed with a super muscle-building combination of protein, B-vitamins and creatine.

Work out

If your goal is to increase muscle, you have to cause muscle fibres to tear. To do that, you have to subject your muscles to external forces they’re not used to. Barbells, dumbbells, and weight lifting machines: they all work.

You’ll also have to try multi-joint exercises like deadlifts, squats and bench pressing. Unlike single joint movements, such as bicep curls, multi-joint exercises work more muscles in less time, and allow you to use much heavier weights.

Remember to avoid cardio, though, because your body needs calories to build muscle. If you’re burning calories through running or cycling, your body can’t use them to bulk up.

Lastly, you really need to rest. Working a muscle too hard for too many days in a row means the muscle fibres may be too damaged to repair properly and grow. It usually takes at least 72 hours for a muscle to properly repair from a good muscle-building, weight training session.


Given that it’s been formulated and manufactured to satisfy the protein needs of pro athletes, Whey Platinum Advanced is the go-to product for anyone looking to build muscle. Among the reasons it’s so effective is because whey is an excellent source of protein, which is necessary for tissue building and repair. Protein also contributes to the maintenance of muscle mass.


In the interest of our patients, in accordance with South African law and our commitment to expertise, MediHub cannot subscribe to the practice of online diagnosis. Please consult a medical professional for specific medical advice. If you have any major concerns, please see your doctor for an assessment. If you have any cause for concern, your GP will be able to direct you to the appropriate specialists.

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