What are the requirements?

Select fitness equipment that most suits your or business requirements.
What are you trying to achieve?

Decide on your goals and the exercise you want to do.

Decide what type of exercise you prefer and what aspect of your condition you want to improve in particular.
It’s ideal to make sure what your buying is up-to standard and does what you need it to do.  
Check out refurbished gym equipment this can save you money with something that looks a little neater.

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Get to find the pro’s and cons of the item.
Is there another type of weight lifting equipment that you can use instead? 

Leasing 

For a new business, fitness equipment leasing maybe an option, get new equipment with a service agreement. You avoid the costly start up overheads of getting in all the equipment. Plus the equipment is brand new making your set up look stunning.
Do try before you buy if you can, make sure the equipment is something you have used enough that you would want to use on a regular basis.

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The greatest area of ignorance with regards to muscle building diets, or how you cut fat is in the area of diet and nutrition. It is the area that causes the greatest amount of failure when trying to reach your goals and where most people fail to have the necessary discipline to maintain consistency.

We believe that knowledge is a big key to success. If you enter into an endeavor knowing full well what is required of you, you are much more likely to succeed than if your are surprised by it after you have already begun.

Our top three weight lifting diet tips like three pillars that support and maximize the benefits of your training efforts.

They are the titles of three categories to our muscle building diet system.

How much should you eat?

How often should you eat?

What muscle building foods should you eat?

We do not have room to fully expand upon all of these major subjects here but let us give you some basic tips from each category.

How much should you eat?

Obviously this depends upon you goal. We will give you our recommended numbers for building muscle and then make recommendations for cutting fat. For your diet for building muscle you should set your daily calories at 16 x your body weight.

Your carbs should be set at 3 – 4 grams per day per pound of body weight and you should have 1 gram of protein per pound of body weight per day.

It is also necessary that you eat a good amount of essential fats every day.

If your goal is to burn fat you should be sure to not be losing muscle as you do it.

Adjust your numbers in you calorie department down from these numbers by 250 per day and your carbs by 1 gram per day. Leave your protein high and you should still consume a good amount of essential fats.

You need good fat to burn bad fat! Measure your progress weekly or bi-weekly (weight, body fat percentage, measurements).

If your results are moving too slowly adjust them down by another step similar to the first until you are burning fat at the desired rate.

The key for either your muscle building or fat burning is to listen to your body and make calculated adjustments as necessary.

How often should you eat?

Whether you are building muscle or burning fat you need to eat very often. You should always have a good hearty breakfast even if you are trying to burn fat.

You should then eat every three hours right up until bed time. For muscle building the goal here is to feed your muscles as often as possible to keep them saturated with the nutrients essential to their growth.

For fat burning the goal here is to keep your metabolism boosted to skyrocket your fat burning. Obviously the amounts of food for each plan varies but how often you eat should not.

What foods should you eat?

We will give you our top recommendation from each major category: carbohydrates, proteins, fats.

First, we recommend that oatmeal become a consistent part of your diet. It has tons of benefits both for building and developing muscle, for burning unwanted body fat and boosting strength to meet your training goals.

Our number one recommended protein is obviously eggs. Eggs are the most easily digested source of protein available. Easy digestion makes for the highest levels of effectiveness in both your muscle building and fat burning goals.

Finally, we recommend a good omega 3, 6, 9 supplement for your essential fats. This covers all of the essential omega fatty acids and provides your body with the necessary good fat it needs to boost testosterone levels in men and promote unwanted fat burning in everybody.

There it is, the three pillars of your diet. Put these simple tips along side a simple but intense training program and you will reap the benefits of meeting your goals.

If you have experimented with different weight lifting exercises and bodybuilding techniques and you still aren’t seeing results then these four weight lifting tips will help you get on track and start seeing some gains.

Body weight only exercises are a great way to start. This is a great way to warm up your muscles and also to pre-exhaust your muscles to help force them to grow. This technique to training is a way to shock and awe your muscles. The goal is to make sure we limit the chance of injury. Begin by doing 3 sets of standard non-elevated pushups and continue on to close grip pull-ups. These two exercises will give your upper body a fantastic workout and set the stage for the workout that follows. You have to shock you muscles to force them to grow.

You must do cardio at least three times a week. Cardio training is one of the most neglected and underused method of weight training for those that are trying to gain lean muscle mass. The reason for its importance can’t be overstated; cardio is a great way to increase the oxygen and nutrient absorption for each muscle group. You don’t want to exhaust yourself before the heavy load you will be placing on the muscles you will be working out for that day.

Supersets are another fantastic tip to build muscle that will shock your muscles into some serious growth. Supersetting allows you to place constant stress on your muscles.Working the same muscles one after the other is an example of super setting. You can do one set of lat pull downs and then immediately do another set of bent over rows. This will work two different areas of your back and also shock these muscles into growth by adding more stress to these areas.Chest and triceps can be supersetted to stress different but complimentary muscle groups.

Getting the right amount of protein is crucial to your post workout recovery and growth. Immediately after you workout is the most critical time for you to drink a protein shake. The first twenty minutes after the workout is the time when your body absorbs the most protein.

Using these weight lifting tips and being consistent are your best chances of success.

Just as a reminder if you are looking for an awesome site with plenty of muscle building tips then visit Muscle Building Tips

A personal trainer at a nearby fitness center will give you valuable weight lifting tips. Many gyms will also offer this service for free. Listen to their advice and be sure to ask questions of your own. Depending on how willing you are to bulk up, you may want to put down some cash so that the trainer can continue to help your throughout the training process. A trainer can help you realize what your limits are, and create a program accordingly.

Either way, you will have to either sign up with a gym or purchase a home machine eventually. Decide what will work for you in terms of finances and time. A gym will offer a wider range of equipment and plenty of advice, but a home machine is more accessible and may be all you need for bulking up. The decision you make now will affect your training program down the road.

As mentioned earlier, it might be tempting to try lifting the heaviest weights possible right away. Rather than try this and hurt yourself, start with weights that are light enough so that you can do all the exercises properly. Remember that an injury is not only painful, but will also throw off your schedule as you will likely be unable to workout for weeks, or maybe even months. With lighter weights and more repetitions, you’ll be sure to avoid this waste.

As time passes, add more weight to your workout. You won’t get anywhere if you keep lifting the same weight. The change shouldn’t be big since, once again, you could injure yourself. Increase the amount by a small increment every couple of weeks. Patience is a virtue.

Don’t overwork a muscle group. Arrange your training schedule so that you aren’t stressing the same parts of your body every day. This stress could lead to an injury. Instead, let some muscles recover as you work on other parts of your body. Anything less than twice a week won’t yield results, but anything more than three times a week could be harmful.

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Tip #1 – Use Music – If you want a better workout, use music while you are working out. Take the time during your workout to do aerobic exercise throughout an entire song. Pick out a song that is upbeat – one that you love. Then, while you listen to the song, do some form of aerobic exercise while you are listening to the song. Just make sure you keep going through the entire song. This will really bring some great results.

Tip #2 – Consider Using Belly Dancing or Yoga – You may also want to consider using either belly dancing or yoga as a part of your workout. This is a great way to build up upper body and lower body fitness. Also, you’ll find that they both provide you with great relaxation as well and they are a whole lot of fun. You’ll love using these techniques within your workouts every day.

Tip #3 – Jump Rope or Do Jumping Jacks – Doing some jumping jacks or even jumping rope is a great way to get your heart going. It provides you with great exercise for your heart and it is easy to do as well. You won’t need to spend a lot of money on equipment to be able to do these things and you don’t need much space to do them either. So, consider adding a few minutes of each into your workout each day.

Tip #4 – Run in Place – Running in place is another great option to add to your workouts for an optimum workout in a short amount of time. You don’t need a treadmill to get the great results of running. In fact, in about 10 minutes, you can run in place and do about a mile without having to go at a break neck speed. You can do this just about anywhere and it’s a great form of cardiovascular exercise that can really improve your health.

Tip #5 – Stay Safe – Of course staying safe when you are doing a work out is imperative. It’s important that you follow important safety rules. Make sure that you don’t do anything in your workout that has you gasping frantically for air. This is too much for you, and you should immediately slow down and start up later after you have calmed your body down.

These are five important tips that can really provide you with a much better workout than ever before. You don’t have to spend a lot of money to accomplish these things and they don’t take up a lot of your time either. If you want to get fit but you don’t have a lot of time or money, these tips can help. You no longer have an excuse for keeping those extra pounds around your tummy. So, get started with a simple exercise program today and use these tips for a better workout that will provide you with the results that you want.

However, weight lifting is not an easy workout program. You need to know how to do it well and you have to prepare for it. Otherwise, you might find yourself in danger. Many accidents can happen if weight lifting is not done properly.

Here are weight lifting tips to guide you.

1. Check up. Perhaps the most important of these weight lifting tips is to have complete medical check up. There are certain conditions that you have to meet first before you go into any weight lifting program. You have to consult your physician before you lift weights especially if you have had accidents in the past that led to bone fracture. You also have to take into consideration other problems like heart diseases and high blood pressure.

2. Goals. You have to examine yourself first to know what you want to achieve. Set your goals. One practical tip is to list down what you want to achieve. Bear in mind that you have to be specific with the goals that you will set. If you want to have muscular arms, determine how big you want them to be. If you want to have big, bulging chest muscles, identify how much more you would want your chest to increase. Do not set goals that you know you cannot achieve. It will do you no good if you set goals that are way above your capacity.

3. Warm ups. Never start lifting weights or performing any exercise routine without warming up. Aside from conditioning your body, warm ups lessen risks of accidents. This will also help increase blood flow gradually before you go into more pumping actions. Warm ups are usually composed of stretching exercises that are designed to help your muscles become more flexible.

4. Spotter. Before you lift weights, especially heavy ones, make sure that there is someone to spot you. This is to prevent accidents. Somebody has to be there to assist in case you in case the weights you are trying to lift become too heavy for you.

5. Monitoring. Regularly check your progress. You have to do this so you will know if what you are doing is helping you achieve your goals. This way, you will know if you can proceed confidently or will need to make changes in your routine.

6. Variations. Varying your routine will help prevent boredom. As with any activity, lack of variation leads to boredom. Changes will make your whole workout routine exciting.

7. Water. Drink lots of water when lifting weights. We always have to replenish the water that we lose when we sweat while working out. You do not want to faint due to dehydration while lifting weights. Aside from the dangers that this could bring, it is also embarrassing.

8. Trainer. If you can afford it, have a personal trainer. It is always good to have a professional to guide as you prepare and perform your routines. Risks of accidents and problems can be minimized if not totally avoided.

These weight lifting tips are just easy to follow. They are meant to help you achieve the maximum effect of weight lifting.

Working with many clients over the years, I have found one of the most important pieces to getting them fantastic results is incorporating a deadline, setting a firm date for which you must have achieved your fitness goals. There is no better example of this than with a new bride to be. Now that the question has been “popped”, the ring is on, the date is set and dress is bought. Things are getting serious and it’s amazing what happens to women when it finally hits them – the most important day of their life is coming. They’re now ready and willing to do whatever it takes to feel strong, look great and fit into their dream wedding dress to inspire the “wow” factor in all those who witness the most important day of their life.

But a bride still needs an effective and most importantly, an efficient exercise blueprint in order to get the best results in the shortest amount of time. We need to sculpt muscle in all of the right places (with a particular emphasis on the upper body, shoulders and arms) and burn fat in all the right places (think hips, thighs, and muffin tops). The following training guidelines will help you do exactly that. Don’t be surprised to see losses of 2+ pounds of ugly, unwanted body fat per week and a reduction in at least 1 clothing size per month. But remember to keep the focus where it should be and that is improving overall health, body composition, and performance, NOT just weight loss!

The Strong and Fit Bride Mentality:

You MUST Train to Elevate Metabolism and Lose Fat (NOT Weight)

Exercise Tip #1 – Get Strong and You Will Get Lean:

- Fact: Strength training strengthens muscle and bone leading to increases in lean body mass that increases RMR (resting metabolic rate), the number of calories your body requires to function on a daily basis regardless of activity. In other words, strength training will crank up your metabolism so that you will be burning more stubborn fat every minute of every day/365. Now that’s efficiency!

- Fact: Most people who strength train will typically perform straight sets of the same exercise with super long rest periods in excess of 2-3 minutes. (Think the outdated protocols of doing “3 sets of 10″). Rather, cut your workout time in half or more AND accelerate fat burning by performing alternating sets of non-competing exercises with short rest periods between sets. For example, perform an upper body exercise, then a lower body exercise, and then a core exercise in a timed interval circuit fashion. This will allow for full recovery for each exercise since you are resting your upper body while performing lower body and core exercises and so on. Furthermore, shorter rest periods allow for both the completion of more total work during every workout and also create perfect hormonal storm for optimal fat loss.

- Fact: For best results, perform 3 total body strength workouts per week with at least 1 day of rest between workouts. See below for a Sample Total Body Circuit Strength Workout:

50-10 Interval Five Exercise Total Body Strength Circuit- You will alternate between 50 seconds of work and 10 s of rest for each exercise in the following five-exercise circuit. Perform this 5-minute circuit up to four times for a 20-minute total body workout. Be sure to switch between the 2 exercise options within each category for best results:

Exercise 1: Squats OR Deadlifts
Exercise 2: Push-ups OR Dips
Exercise 3: Lunges OR Single-Leg Hip Extensions
Exercise 4: Rows OR Pull-ups/Curls
Exercise 5: Front OR Side Pillars/Planks

Exercise Tip #2 – Intervals Burn 9x More Fat Than Slow, Ordinary Cardio:

- Fact: With interval training, the focus is on the intensity of quality driven-exercise (correct form, technique). Intervals consist of alternating between shorts bouts of all out high-intensity effort and active recovery periods for a much quicker and focused amount of time (typically 10-20 minutes of intervals will work best and be most efficient). This approach is scientifically proven to burn nine times more fat AND lead to faster improvements in fitness than the aerobic alternative (going slower for longer periods of time…think boring, slow cardio).

- Fact: The Japanese “Tabata” study compared the effects of four minutes of high-intensity interval training (20 seconds on, 10 seconds off) with 45-60 minutes of low to moderate intensity cardio. The interval training group burned just as much fat as the endurance group and also had greater improvement in both anaerobic (think sprinters) and aerobic (think distance runners) fitness… in only four minutes! So what’ll it be: 4 minutes or 45 minutes?

- For best results, perform 3 cardio interval training workouts per week on non-strength training days. Below is a sample Cardio Interval Training Workout:

20-10 Tabatas- You will alternate between 20 seconds of work and 10s of rest. You will perform this 30-second set up to 8x for 4 total minutes followed by a 1-minute rest and transition. Perform this 5-minute sequence up to 4x for 20 total minutes. You can perform this workout on your cardio machine of choice (spin bike, etc.) or by alternating between body weight cardio exercises like stationary sprinting, jumping jacks, squat thrusts, mountain climbers, etc. for the ultimate in-home workout!

Exercise Tip #3 – Use Blubber Burning Cardio to Speed Up Results:

- Fact: Steady state (or low to moderate intensity cardio – think: light jogging) aerobic training does have its uses in conjunction with a strength training and cardio interval training base. Aerobic training is of low to moderate intensity in nature and burns a larger proportion of fat per effort than sugar. On the other hand, strength training and high-intensity interval training rapidly eats up your body’s sugar stores thus forcing your body to use fat for fuel in the recovery from exercise.

- Fact: By performing some low to moderate intensity cardio following your strength and/or cardio interval training workouts you can accelerate the fat loss process. More specifically, 5 minutes following high-intensity exercise your body dumps stored triglycerides (fat) into your bloodstream, making it the perfect time to do some aerobic training to eat up that fat before it gets sent back up for storage in your tummy, arms, abs, etc.

- Let’s call this extra steady-state session “blubber burning cardio” and we’ll recommend a maximum of 20 minutes for this. Steady-state speed can be described as going as fast as you can without stopping…and you could probably hold a mild conversation during this level of exertion. This extra work can really accelerate the fat burning process, specifically for those trouble spot areas like the abs, hips, and thighs!

Exercise Tip #4 – Use Total Body Exercises to Sculpt An Amazing Upper Body:

- You don’t have to be a rocket scientist to figure out most brides are concerned about their upper body, shoulder and arms when it comes to their wedding gowns, since so much of this area is typically exposed. But, doing a bunch of single-joint, isolation exercises like bicep curls or triceps extensions is not going to do the trick. Spot reduction is a myth – no number of triceps kickbacks will ever banish the “jiggle-arm syndrome” many women struggle to rid themselves of.

- Rather, you should focus on performing compound, multi-joint movements that work as many muscles in your body as possible (including your arms and shoulders) for best results. Not only do compound exercises allow you to use heavier loads which stimulate maximal lean muscle gain (think push ups over triceps extensions), but they also burn mucho calories and create the optimal hormonal blend for burning the fat covering those strong, toned muscles!

- To take it to the next level, use total body exercises exclusively in your workouts. Whole body movements that work your upper body, lower body, and core at the same time will allow you to get lean all over in addition to ensuring that you are working your upper body during every moment so that you are ARM-ed and ready for the big day. For example, instead of just doing shoulder presses, do a squat to shoulder press move. Be sure to check out “The Official Strong and Sexy Bride Workout” for some sample workouts using the aforementioned total body exercises- they will rock your world!

Exercise Tip #5 – Recovery is Paramount:

Though this may be the most obvious tip of all, it is of paramount important. Recovery from exercise is where all of the beneficial changes from high-intensity training occur. Don’t forget, a tough workout actually causes small micro-tears in your muscles that stimulate growth and repair. If all you do is work hard and break your body down this can lead to overtraining issues that may result in you hobbling down the aisle on the big day – not a sexy look!

Invest in yourself with a personal massage therapist – in the form of a foam roller, that is. It’s cheap and easy to use. Go to any local sporting goods store or go online. Simply spend at least 5 minutes post-workout performing 5-10 rolls on the most tender and sore areas of your body, with a specific emphasis on your hips and thighs and your upper/mid back area. Pay even closer attention to your outer thighs. At first, this may cause a little discomfort, but like any strong massage, don’t worry…it’s a good hurt!

This corrective self-massage both lengthens your muscles and improves tissue quality, preventing nagging aches and pains in your joints that can leave you on injured reserve in your strong and sexy bride quest. Furthermore, self-massage brings blood flow and nutrients to your muscles which accelerate recovery and reduce soreness from high-intensity exercise.

By the way, if you don’t have access to a foam roller, you can also use a tennis ball or even a rolling pin to achieve relatively the same effect.

There you have it…the top 5 keys to fitness workout success to help you look and feel the best on the biggest day of your life. And remember, it’s not about weight loss – it’s about being as healthy, strong and stunning as possible by losing inches in all the right places!

Starting with a new home fitness system is a fantastic way to get fit and toned. While being a convenient and fun option to get a great looking body, home fitness routines offer their own unique set of challenges. In fact, many miss the great opportunities to get toned at home simply because they make some common mistakes when starting the program. Following a few simple tips will help keep the program safe, fun, and effective allowing you to stick with it.

Start Small

When starting a new fitness program, making goals is a vital part of success. These goals are not only used to keep you motivated with the program, but it also helps you feel accomplishments along the road to a great looking body. When starting a program like the popular Slim in 6, it is important to keep these goals small. This way, it is easy to hold on to the motivation and makes the end goal seem more attainable.

Find Variety

Going through the same old routine repeatedly not only gets boring, but it also causes what is called the “plateau effect,” which can severely limit the amount of results that can be achieved with the program. Seek out programs like the P90X that use a variety of different types of exercise or add in daily activities like dancing, martial arts, or swimming.

Don’t be afraid to try new activities or sports to keep exercise fun and interesting. For more variety, workout with friends or include new fitness items such as the P90X chin up bar.

Match Diet With Exercise

Whether you began an exercise program like Hip Hop Abs to lose weight or build muscle, it is vital to eat a balanced diet that supplies your body with enough energy to keep going through the routine as well as the rest of the day. Nutrients such as proteins are necessary for your body to produce muscle, but be sure to watch the amount of fat and cholesterol that often comes with it.

Filling up on fats and complex carbs can work against the goal of health you are working hard to achieve. Vitamins like B complex vitamins and potassium help to maintain muscle health, metabolizes and converts food into energy, and promotes circulation giving your workout an extra boost.

Having fun with a home fitness program such as “P90X” is the key to reaching your ultimate fitness goal. Since you do not have a personal trainer, be your own boss. Adding variety, eating well, and achieving small goals will keep the program fun and effective allowing you to enjoy the life long benefits of your exercise program.

Most uneducated people say that weight lifting for women is a waste of time. They would comment that a woman’s body isn’t designed to handle heavy weights and grow. Men and women are different, but that doesnt’ mean that both sexes can’t achieve the same goals. Men produce far higher amounts of testosterone than a female, which will yield higher amounts of muscle growth. Females are still capable of using weight lifting to perfect their body.

Tip One: Instead of working out at home, get a membership at the gym. Most women tend to be self-conscious and they need to get over this. The gym offers the a variety of weights and machines to use. It also has an unlimited supply of information, from trainers to just ordinary Joe’s at the gym.

Tip Two: Doing compound exercises increase your chances of success. Compound exercises are ones that work a variety of muscle groups all at once. This would include exercises such as squats, bench press, deadlifts and bent over rows.

Tip Three: Try to keep your workout under 60 minutes. Anymore time than that and you risk the chance of hurting yourself, for very little reward. After the first 60 minutes your body has practically used up all its resources. Ideally, you’ll want to aim for 30-45 minutes to maximize your chances of success.

Tip Four: Routine, routine, routine. It doesn’t matter if you miss a day. It doesn’t matter if you cheat one day and eat at McDonalds. Your results will be determined by the long term routing you set for yourself.

With these tips, weight lifting for women becomes a much easier task and one that is more fulfilling. Remember that results aren’t instant, and you won’t see the effects of your workouts for months down the road.

Top Trainers share their secrets to getting slim, toned and strong in record time. It guarantees that you will see results in no time.

1. Tone up on the Treadmill.

Save time at the gym or even at home, with this 10 minute cardio/sculpt session. Hop on a treadmill holding a three to five pound treadmill in each hand, and set the speed to a brisk walk. It’s a great upper body workout and gets your rear going. do this two or 3 times a week. As you improve work up to four-minute sets.

2. Power up your runs.

Add wall sits to the end of every run that will buid up and strengthen your quads, hams and glutes. It will also improve your speed and endurance. Lean against a wall untill your knees are bent at 45 degrees. Hold for 30 to 60 seconds: Work up to doing 10 sets. Challenge yourself by adding heel raises. Life your left heel and then the right, then lift both at once.

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3. Chart your progress.

Continue to motivate yourself by using something to measure your progress by. Write down: Flexibility, cardio and weights. Set goals for each of these and them grade yourself.Do this atleast 5-6 times a year to see where you are in your goals. You will see improvement!

4. All-in-one Toner.

Try a side-step squat with a ball that works your arms, abs,torso,legs,inner thighs and butt. Stand with your feet shoulder width apart holding a 3-4 pound medicine ball in your hands. Bend your arms up so that the ball is at eye level over your right shoulder. As you bring the balls towards your left knee, step out with your left leg straight. Return to the starting position. Do 10-15 reps and repeat on the other leg.

5. Break oout the snow shovel.

If you are lucky enough to have snow, don’t pay someone to shovel it for you. Get to work yourself. Shoveling snow not only burns 400 calories per hour, Shoveling snow develops muscular endurance and power. Be sure to be very careful in the slippery snow and bend from you knees and hips not your back.

6. Work out while working.

I am sure you have heard of this one, Sit on a stability ball while working at your desk. This will strengthen your core. Try and squeeze in shoulder presses and ab crunches.

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7. Jump Rope.

One of the best cardio workouts is jump-rope. Doing the following you will burn about 26 calories a minute. Do a basic jump for 5 minutes and then jump twice as high and turn the ropes twice as fast so it passes under your feet twice before you land. This takes timing and patience. You will get in shape just by working at it.

8. You cannot be perfect.

You don’t have to be perfect to get results. Follow the 80/20 plan. 80 percent of the time eat well and exercise regulary. For the remaining 20, let yourself eat at holidays or lunch with friends. If you think it is all or nothing you are less likely to stick with it.

9. Make over your running routine.

Unless you’re training for a marathon, skip long, slow distance running. Sprinting builds more muscle. Add a few 10 to 60 second sprint to your run. Slow down just long enough to catch your breath then do it again.

10. Don’t eliminate carbs.

Your body needs them for energy. If you need added energy for a workout, eat some carbs about an hour before. Your best bets are low fat cheese with crackers, trail mix, or a half a PB&J sandwich.

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