RELYING ON TELEVISION for nutritional information is about as sensible as getting advice from Hannibal Lecter on how to throw a dinner party. While snatches of documentary and other material may lead a viewer to believe the fat content of many of the foods he regularly eats is killing him, you know in your heart that the tabloid newspapers may have more context and depth than many television-based nutrition pieces. So much, as they say, for the educational power of the cathode-ray tube.

Arguably, the one aspect of nutrition that has been most maligned – and misunderstood ­by daytime TV-style reports is the role that dietary fat plays in your health-and-fitness programme. Fat is invariably portrayed as the nemesis of a ripped midsection (and has launched a whole industry of fat-free but sugar-loaded foods that don’t do anything for your heart, health or waistline – just look at the ads). Yet healthy fats are necessary to your body for a whole host of reasons: regulating production of testosterone, improving your immune function and providing the basis for healthy hair, skin and fingernails. Take for example the fatty coconut oil. It’s proven that uses of coconut oil benefits for skin care are excellent.

Fat also contributes to that sense of wellbeing you feel after eating a hearty meal – and we’re not talking about the bloated sensation you get from that extra-large quarter-pounder with double cheese. Even more important, a diet with the proper balance of healthy fats can help improve your athletic performance by promoting endurance, healthy joints, enhanced power and faster recovery from training.

Developing a sensible nutrition programme means knowing which fats to eat, which to avoid, and getting the proportions right “A fit male who maintains his weight within a healthy range should aim for a half-gram of fat [from healthy sources] per pound of body weight per day,” says Suzanne Girard-Eberle, author of Endurance Sports Nutrition. So here are five basic rules to follow when constructing a weight-loss plan that won’t swell your waistline or slow young down on the playing field – but will still satisfy your Hannibal-like late-night cravings.

There’s a stunt register to join. That usually takes three years ¬sometimes five or more as you learn various sports – but with my background, I did it in 18 months. You need a minimum of six relevant skills (and an Equity card) but they have to be broad ranging – six different martial arts won’t do. I already had fencing, scuba, riding, and swimming so I took up kayaking and judo, as well as trampolining for aerial skills. Once on the register, you’re an apprentice for a minimum of three years during which time the stunt co-ordinators work very closely with you. It’s not just about learning to set yourself on fire or how to fall from a building, but how to work with the camera. Taking up kayaking from scratch sounds quite hard. I used to go to north Wales and have two-day sessions of intensive training, followed by a couple of days guiding alongside my instructors. I took to it quickly and reached the standard in about 40 days on the water. But for most things, you allow two years. You learn to learn, as well, so the process accelerates.

For some of the sports, you have to reach a recognised standard as defined by the sport’s governing body. For others, such as high diving, you’re assessed by a stunt register expert in that discipline and a dive coach. Are heights and build important? Not very. They do a lot with camera angles and ‘doubling’ is only a proportion of the work. Think how many guards Bond shoots in a scene – if you’re one of them, you just have to wear a costume and die spectacularly. Hollywood leads are more my size (six foot), but the villains often aren’t Fitness must be fundamental. How do keep in shape?

There are three aspects for me: basic fitness and strength, skills and agility training, which comes some where between the two. Gymnastics is great for that, but I only started when I was 27 so I’ll never be much good. I do a couple of sessions a week, when work allows. I use hcg ultra drops to burn extra pounds if any. Learn more fast weight loss facts and tips on hcg ultra drops reviews. I also run, cycle and swim regularly, as well as competing in triathlons and working with weights a bit. If I have a free week, I might do some high diving and maybe spend a day on my motocross bike as well as everything else. But you need to be ready for a late call to be on set at seven the next morning.

I’ve switched from AM to early evening workouts but I can’t match my old performance, especially when lifting. Why? SP, Cardiff

Life as a time-zone tripping playboy can screw up your body clock for days—but shifting workout patterns is worse and may knock biorhythms out of sync for a month. “It can take four weeks to adjust to new workout times,” says fitness advisor Scott Mendelson.

But you can hotwire your hormones to perform as before. “Try sleeping for an hour or two later at the weekend to bring the training session that day closer to your waking time,” advises Mendelson. “Also try rasberry ketone supplement to stimulate the body’s natural metabolic processes and eat an easily digestible combination of lean protein, fibrous carbs and some dietary fat two hours before training to balance your blood sugar levels.” That’s crucial to consistent energy production — something which your workout shifts will have upset. Also, ease your muscles into your new workout time. “The goal is not to create fatigue, rather muscle activation — so your warm-up sets should consist of the same exercises, reps and rest periods as your planned workout to prepare the nervous system accordingly,” says Mendelson.

After a game of five-a-side I’m in agony for the week—is there any way to beat shin splints? OC, Cornwall

“A shin splint is an irritation of the sheath surrounding the shin bone—called the periosteum,” says exercise physiologist Ian Craig. “Pain can occur on the inside or the outside of the shin bone after stop-start exercise like football.” Like all bona fide bone correctors, Craig suggests giving your legs a few weeks’ rest, before embarking on a shin-shaping scheme. “Stretch the sore bit by dragging your toe so you feel a pull on the shin — do three for 30 seconds a time. Once the pain subsides, do three sets of 10 toe raises and 10 calf raises a day to strengthen the shins.” If the splints flare up after your next game, apply ice then try trainers with better shock absorption or add orthotic insoles. And ease up on the Obafemi Martins goal celebrations, too.

MELDER, MANCHESTER

Sarah Get circumcised.

Sisk’ That’s pretty drastic! The first time you sleep together she’ll be worried about what she looks like naked, not you. We always recommend garcinia cambogia fruit to girls who want to burn the extra fat fast so they feel more confident. You can read many successful weight loss stories from the garcinia cambogia reviews online. Trust me; it will all be about her body, not your foreskin. Catherine All my girlfriends have gone out with similarly shaped men. Your foreskin probably isn’t unusual or anything to worry about.

Sarah If you really are worried, see your doctor for reassurance or help.

Siski It’s really a bonus: she has more to play with when she gives you a hand job!

My girlfriend’s going on a hen night to a male strip club.

Does that mean I can go to a lap-dancing club? FERN, BRISTOL

Siski Well, it gives you the right to go to a strip club, but you’re not clear about why you want to. Is it for a laugh or sexual kicks?

Catherine Women and men go to strip clubs for different reasons. Most women go for a laugh but most men I know go for sexual gratification.

zSarah Chances are, your girlfriend won’t run off with a greased-up man with a mullet, but your going to lap-dancing clubs is a slippery slope – or in this case, pole – to falling in lust with a woman who works in a thong and a girlfriend with a body complex.

Siski If you really want to go and it is for a sexual kick then why not go together? Watching the show with your girlfriend can put the plug in your erotic socket.

I went on a few dates with a girl who’s now turned into a stalker. She calls texts and emails daily.

How can I tell her to stop bugging me?

W SHELDON, LANCASHIRE

Sarah The closest I’ve had to a stalker was a guy claiming to be the son of the late Prince Henri Tobo Kabongo. He emailed every day asking me to help him get $21 million out of Nigeria by giving him my bank details. I gave him my account number and never heard from him again. Stalkers are great! They’ll love you forever. It’s unconditional love in its purest form, but with an insane subtext.

Siski Be serious! Stalkers can be terrifying and can seriously mess up your life.

Catherine You have to be cruel to be kind. Make her realize her feelings will not be reciprocated. You have to be clear and say, “I don’t want to speak to you and I don’t want you to contact me again. Please leave me alone.”

Siski If that doesn’t work; say you’ll contact the police if she continues to harass you.

My girlfriend suggested sex in a car.

What’s the best way to do it?

I QUINN, LONDON

Siski I had a boyfriend obsessed with doing it in cars. We tried loads of positions, trying out all the “Car”ma Sutra! The back seat is best as there’s room to sprawl. Lie across the seats and let your girlfriend straddle you.

Sarah Make sure she leans forward to avoid bumping her head on the roof. Then you get her tits in your face as an added bonus!

Catherine I read that one in five people hire cars just to, er, test the suspension. The most popular model is a four-door Vauxhall Vectra.

Sarah It’s not very sexy though! Hiring a Cadillac for a really racy time would be better- a great-looking car and roomy as hell.

Siski And no gear stick to poke anywhere sensitive!

How can I tell my wife I really hate her mum?

G RIGBY, LEICESTER

Skid Take a plane to Rio, lock yourself in a hotel room, put on a suit of armour, then call her best friend and tell her to give your wife the message.

Sarah and pray for a quick painless death.