Have a better workout

Warm up - dynamically in the right movement patterns for the exercises that you intend to do. Not warming up can not only increases your chance of injury, it can make your work periods less effective.

Fuel - whilst certain fasted exercise can have some benefits, in general exercising whilst light headed and on an empty tummy doesn't work for most. To build muscle, take in fuel. To lose weight, you need to take in fuel too so that your body isn't looking for it in the wrong places, such as muscle protein. You won't be able to work hard for long without it, so work out which nutrition works for you pre-workout.

All over body movements - don't just concentrate on one muscle group. Go for a balanced approach - if you love to run or cycle, think about cross training to prevent overuse.

Progress - increase your work periods as you become fitter and stronger, decrease your rest. Introduce intervals into endurance work.

Don't over-train - this can lead to adrenal fatigue and decreased performance in the long run. It won't help you to reach your goals. Rest days have their place and you need them to allow adaptation of the muscles. You need to let your body recover and return to homoeostasis - only then can it efficiently build the muscle you want or burn the fat that you don’t.

Sleep - there are hormones that are active whilst you sleep and not active whilst you are awake. These can help us to burn fat and to build muscle. So, when you've worked hard, your sleep allows your body to adapt to that workout. So get an early night and get stronger for it.