SPEED UP PROGRESS, SLOWLY

Taking your foot off the gas may seem counter-intuitive, but science proves it will earn results

SECOND HELPINGS

Slower eaters are 42% less likely to be obese, according to BMJ Open, with prolonged eating times also leading to reduced afterdinner snacking.

WEIGHT A MINUTE

The University of Birmingham found that resting for three minutes between sets during weight training is optimal for maximum muscle growth.

QUIET TIME

Sit down and do nothing. Meditation has been linked to slower brain ageing, as it can increase the thickness of your prefrontal cortex, improving memory and sharpness*.

LOWER SLOWER

A study in Frontiers in Psychology found eccentric loading – lowering a dumbbell over five seconds during a biceps curl, say – can boost your strength gains.