To build muscle and lose fat-  you have to eat right.

You don't need to resort to malnutrition and strenuous exercise to lose that weight you gained during the holiday. Doing this makes you lose energy which doesn't help you build muscles or increase stamina.

Scientists therefore recommend eating up to 300 calories more per day to help with muscle build up and tissue repair.

As you exercise, you need to consume extra calories so that your daily allowance is 2300 calories (women) and 3600 (men).

The calories should be from complex carbs, proteins and healthy fats.

The muscles should be charged and your metabolism revitalised by a healthy diet.

If you manage to build one kilo of muscle over a period of about a year, you burn about three kilos of fat. Why? Because muscles consume about 30 times more energy than your belly or hip fat deposits.

Find a meal plan that works best for your body type: consult a nutritionist or a trainer.

Your diet should have a lot of natural foods, less junk food, fizzy drinks, alcohol or smoking.