Can you believe it's week five already? How do you feel? By now you should be more conscious of eating little and often, and remember, having a good appetite isn't a bad thing.

It is also important to realise that a fit body requires calories to burn during training as well as during recovery from exercise. So don't forget to eat energy-packed protein and carbohydrate combined meals and to drink plenty of water.

Here's this week's assignment:

Monday
Complete exercise programme either working out at the gym or working out at home with as much focus as possible. Take short breaks in-between the exercises and do 10 to 15 repetitions of all the resistance moves. Make sure you do your exercises in a slow and controlled manner. It is always better to train more slowly and accurately than to simply use momentum to raise and lower the weight you're lifting.

Tuesday
Take a 30-minute brisk walk or cycle, do step-ups or skip for half an hour. If you do this first thing in the morning but don't have time to eat first, that's fine. Working out in the morning is the only time I recommend exercising on an empty stomach, as it kickstarts your metabolism. Your body only has enough stored energy to keep you going for 30 minutes though, so don't work out for longer than this if you haven't eaten. If you are working out in the daytime or evening and want to push yourself harder, include some interval training.

Wednesday
Repeat Monday's assignment.

Thursday
Rest day.

Friday
Repeat Tuesday's assignment.

Saturday
Repeat Monday's assignment.

Sunday
Rest day.