Time is on your side

8.30am - Add eight centimetres to your biceps

Problem: you're struggling to make more muscle
Solution: hit the weights at 8.30am

"There's a strong argument for doing weight training in the morning if you're looking to build muscle," says Dr Stephen Bird from the School of Human Movement Studies at Charles Sturt University in Bathurst.

It's an argument so strong it could probably shift a few kilos itself. Boffins had found that pumping iron earlier in the day raises testosterone levels.

"For an added boost to your morning workout, raise your energy levels with a meal containing around 75-100 grams of carbohydrate and 20-30g of protein," suggests Karen Reid, Accredited Sports Dietitian and Registered Sport and Exercise Nutritionist.

"Scrambled eggs on toast with lean bacon is perfect." So long as you've eaten it at least an hour before exercising to avoid sharing it with your personal trainer.

Photo by iStock Feb 6, 2012

Time is on your side

Run at record speeds, build the biggest muscles and break down the barriers that stop you training. It can all be done if you keep an eye on your body clock.