To get in shape, and then stay in shape for the long term, you need to both exercise and eat healthily. And other things, too, like sleep well, but let’s stick to the first two things for now, because they’re the focus of Be The Fittest (opens in new tab), a new book from trainer Tyrone Brennand (opens in new tab) (@bethefittest (opens in new tab) on Instagram) that contains a 12-week exercise and diet plan to help you get fitter and healthier.
Brennand’s workouts combine HIIT with yoga poses to strengthen your muscles, increase your cardiovascular fitness, and develop your mobility and flexibility all in one fell swoop.
If that sounds good to you, we have an exclusive workout led by Brennand you can watch below. It’s an 11-minute workout that just uses bodyweight moves like squats and press-ups, so all you need is enough space for an exercise mat.
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Once you’ve done that, you’ll want to enjoy a healthy dinner to refuel, and Brennand has you covered there too with this simple mackerel and asparagus salad recipe.
Ingredients (Serves Four)
- 4 smoked mackerel fillets, skinned and shredded
- 500g asparagus
- 250 cherry tomatoes, quartered
- 100g walnuts
For the dressing
- 1½tsp horseradish sauce
- 1½tsp honey
- ½tbsp lemon juice
- 1tbsp soy sauce
- 4tbsp soy sauce
- Salt to taste
- 10-Minute Cardio At Home Workout
- Six Home Workouts To Build A Bigger And Leaner Body
- The Ultimate Home Workout Plan
- Steam or boil the asparagus till tender.
- While the asparagus is cooking, mix the dressing ingredients together and toss the mackerel with the tomatoes and walnuts.
- Top the salad with the asparagus, pour the dressing over and enjoy!
Be the Fittest by Tyrone Brennand (Quadrille, £15) Photography © Martin Poole
Nick Harris-Fry is a journalist who has been covering health and fitness since 2015. Nick is an avid runner, covering 70-110km a week, which gives him ample opportunity to test a wide range of running shoes and running gear. He is also the chief tester for fitness trackers and running watches, treadmills and exercise bikes, and workout headphones.
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