t h e manual Fit for purpose hotwire Rugby star James Haskell lets Balance into the secrets of his eight-week plan for transforming your body MY TOP 5 TIPS Clean up your diet in a simple way and think about what you're putting into your body. Use an app to see what pints of beer or a doughnut mean in terms of calories. The next thing to do is to work out how you can give your body an upgrade. Get WORK NEEDED 'There are no miracle ways to help you get into shape and change things for the better. Set yourself a goal, plan how you are going to get there and put the work in.' a good source of protein: ideally chicken or fish or, if you're vegan, tofu or beans and pulses. There are other simple things everyone can do, like avoiding deep fried food; make sure you have rice and vegetables with your meals. If you're new to training, try bodyweight training first. I know there are some people who are scared of gyms but you can often achieve a lot more in 20 minutes at home than you can by going to the gym anyway. Taking the plunge is easier than you think.http://pulsin.co.uk