6 Healthy Heart Foods

1. Almonds - A decent handful daily will help reduce your risk of heart problems by 12%. It's all down to the vitamin E.

2. Red wine - YES! Surprisingly red wine can help reduce your risk of heart disease. A 125ml glass will reduce it by 32% and if you your on a no alcohol diet then opt for grape juice. It's all about the antioxidants.

3. Dark Chocolate - Anything over 70% will give you polyphenols that can cut your risk by 21%. Only have a little bar though.

4. Garlic - A few cloves can help reduce your risk of heart disease by 25%. Get it in your spag bol!

5. Fruit and Veg - Obviously these beauties will load you up with antioxidants to help flush out anything bad and reduce your risk by up to 21%.

6. Finally Fish - Fish with omega 3's will help reduce your risk by 14% if you have it 3-4 times a week. The size you want is about the same as a deck of playing cards.

The ultimate 40's workout

The best way to get your body into tip top condition is to hit it with short sharp bursts. Keep the body guessing and it will keep getting fitter and stronger.

1. Straight bar push down and cable rope curl superset. On a cable set up one cable for a push down with a bar to the top and the other with a rope to the bottom to hit your biceps and triceps with 4 supersets of 10 reps and only rest 60 seconds once you have done both moves back to back once. Then repeat 3 more times.

2. Cable crossovers superset with isometric press up. Perform 10 reps on the cable crossovers and then get into a press up position and lower till you feel your chest stretching and hold for 10 seconds. Repeat the superset 4 times.

3. Russian twist and leg raises. Perform 10 Russian twists and then 10 lying leg raises or to challenge yourself 10 hanging leg raises. That's one superset and yes you have guessed it. Perform it 4 times.

4. Seated rows. On a cable set up the D handles at the bottom of the station and perform 4 sets of 10 reps of seated rows. And your lucky as this is no superset.

5. Alternating split squat lunges. Drop into a lunge position and push off your feet into the air and switch your stance in mid air to land with the opposite foot in front. Perform 4 sets of 20 reps.

6. Choose 3 cardio pieces and on the first do 10 minutes of 65% of your max heart rate. Then do 10 minutes on the second piece at 90% of your max then on the final 3rd piece drop back down to 65% again and complete 8 minutes and then 2 minutes as a cool down.

The 30's workout

Today DJHFitness brings you the ultimate 30's workout. At this age you need to increase your testosterone levels and growth hormone by working multiple muscle groups in big lifts. 


1. Squats. Remember to keep the arch in your back and push with your heels. You should be able to wiggle your toes throughout the entire move. Do 4 sets of 8 reps.


2. Lat Pulldown. Use a machine or cable and sit underneath pulling the bar or handles down to your chest whilst leaning back slightly. Do 4 sets of 8 reps


3. Deadlift. Stand over a barbell, feet flat on the floor and shoulder-width apart, with toes just under the bar. Squat down and take hold of the bar with an overhand grip slightly wider than shoulder width. Keeping your arms extended, lift the bar by driving through the heels and thrusting your hips forward when the bar has cleared your knees. Keep the bar as close to your body as possible and pull your shoulders back at the top of the movement. Do 4 sets of 8 reps.



4. Dips. Set yourself up at a dip station and steady yourself in the extended position. Keep your torso straight and your shoulders directly above your hands. Lower your body till your elbow reaches 90 degrees and then push back up to the start position. Do 4 sets of 8-10 reps



5. Dumbbell Bench Press. Lie on a bench with a set of dumbbells on your thighs and lie back raising the dumbbells up into the air. Keeping your elbows at 45 degrees to your side lower the dumbbells till you have a 90 degree bend in your elbow. Then push the dumbbells up whilst keeping your shoulders pinned back to the bench. 



6. Interval Sprints. Like the 20's workout we finish with sprints to give us 5 minutes of high intensity cardio instead of 30 minutes of boredom. Setup a treadmill to a 9 out of 10 speed and alternate for 20 seconds working and 20 seconds rest. When resting jump on the side and let the belt keep running.

The 20's workout

Whilst your in your 20's your body is going to give you back whatever you put in as long as you use the correct workout. Here is the best workout to maximise your lean muscle capabilities. 

Incline Bench Press at a 30 degree angle - 5 sets of 4 reps at 85% 1RM

Romanian Deadlift - 5 sets of 8 at 70% 1RM

Jump Squat - 3 sets of 8 at 70% 1RM

Clean and Jerk - 3 sets of 10 reps at 70% 1RM

Chin Ups - 3 sets of 8 reps

Sprints - Warm up for 5 minutes then set the speed to an effort level of 9 out of 10. Sprint for 20 seconds then jump onto the sides of the treadmill and rest for 20 seconds. Repeat for 5 minutes. 

Turn It Off

Today we look at why television can cause unnecessary weight gain. In recent research it has been proven that people link TV with food. So when people eat they will watch TV or if they are going to watch TV....they eat. And it isn't just eating, it's snacking! On top of this it will 9 times out of 10 be bad snacking. Crisps, chocolate and other rubbish you don't need in your diet. There is one simple way though that you can stop this. Turn it off. It is simple. When your watching television and you get the urge to grab a snack or have your TV dinner. Turn it off. You will find that because every time you want food you have to turn the TV off it will get annoying. So to avoid the snacking and stop the mindless eating, turn the TV off, when you want to scoff.

Triceps over Biceps

In the race for big guns 99% of people will train their biceps hard and forget about their triceps. This is a mistake as your triceps make up two thirds of your arm. So if you don't work those tri's hard you will never have sleeve pinching guns. To really get your arms pumped and growing use big moves. Try this little tricep workout to get the gun show started.

Close grip bench press - 3 sets - Reaching failure by the 8th rep

Perform the next three exercises as a tri set.
Complete the tri set 3 times.

Rope Pulldowns - 10 reps
Tricep extensions with dumbbells - 10 reps
Dips - to failure

Testosterone Boosters

To build muscle we need testosterone. To do this we need foods that are going to raise our levels of testosterone. The next few foods will help you on your way to bigger guns and a smaller waist.

Eggs - The yolk in eggs gives you vitamin D but is also full of testosterone. This will raise you levels and the high protein content in eggs too will also give those muscles a good kick. Have 2-3 a day, 3-4 times a week.

Garlic - Garlic helps to lower levels of cortisol the stress hormone. Cortisol fights with testosterone for muscles sites so if your stressed your testosterone will be lower. Also cortisol will cause weight gain so remove the stress and reap the rewards.

Tuna - The vitamin D in tuna also bolsters your testosterone by up to 90%. Also tuna gives you a high sex drive which again is down to the testosterone boost. Have a tin on opposite days to eggs to keep the levels up every single day.

Milk - Milk offers us amino acids which help to lower the high oestrgen levels that overweight people carry. So if your looking to build muscle and get slim have two 200ml glasses of semi skimmed milk a day to raise testosterone levels and reduce the blubber.