Fruit Smoothie Recipe For a Healthy Breakfast

Losing and controlling your weight is an ongoing conversation with so many people everyday. Studies by leading nutritionists all have say, eat a well balanced diet that includes:

Protein
Fruits and Vegetables
Good carbohydrates
Low intake of fat

Eaten regularly, and in the right amounts, this diet will slow digestion which in turn increases metabolism. This healthy combination of foods promotes a diet rich with vitamins, minerals and antioxidants which all help control disease while promoting healthy skin and bones.



Fruits and vegetables also help cleanse our body through a process known as detoxification. Detoxification is the natural metabolic process the human body employs to clean the toxins out of the system which, in turn, promotes a overall health. The challenge for many is they do not have the detailed knowledge they believe is required to build menus that include all of these components for tasty meals.

By now everyone has heard the quote that "breakfast is the most important meal of the day". Still many people tend to skip breakfast because they are bored with the same old cereals, or don't want to take the time to scramble an egg. Or, almost as bad, they hit the drive through on the way to work and pick up a sausage, egg, and cheese cholesterol bomb only to find they are tired and lethargic and hungry half way to lunch.

On the other hand making a sensible breakfast part of the morning routine has been shown to help lose weight and promote general overall health because of the additional calcium, fruits, and fiber in the diet.

Fruit Smoothies are a sensible and increasingly popular breakfast drink that are easy to make, delicious, and are a great source of the nutrients we all need such as proteins, omega 3's and vitamins to both boost our immune system and promote general overall health.

Low-fat milk, soy milk and yogurts are all dairy products to mix well with a wide variety of fruits and vegetables to render meals that taste great, are good for you and are surprisingly low cost as well. The fruits and vegetables ingredients can be fresh or frozen and you can add healthy meal supplements like Mila to your recipe as well

Here is a fruit smoothie recipe you might like to try for breakfast or a snack that will help you jump control your weight and improve your overall health. This recipe includes an ounce of "Mila" chia seed for additional benefits.

Cranberry Delight Smoothie Recipe
1 cup of cold low-fat cranberry juice
1 medium orange (peeled, sections only)
1 medium banana (cut in pieces)
1 cup of cold strawberries (fresh or frozen)
1/2 cup low-fat yogurt (you can choose: vanilla, strawberry, orange, banana or plain)
1 ounce Mila chia seed
Ice about 8-12 cubes

In your blender mix all the ingredients, starting with about 6 ice cubes. Sometimes if you are using frozen strawberries or the orange is very juicy, you won't need as many ice cubes, so you can add more if you like and blend to your favorite consistency.

Article Source: http://EzineArticles.com/?expert=Jesse_L_Moore

Best Fat Burning Breakfast Foods - Healthy Weight Loss Breakfast

Breakfast food is simply the most disregarded answer to get efficient fat loss. Research has it that the set of individuals that take their breakfast always tend to take less calories all through the day. They are also known to posses superior dietary lifestyle and less weight unlike the types that select to bypass their breakfast.

If it gets to burning fat, your target should be to see that your body shed more calories. Your metabolic process is similar to a burning furnace. What ways can you apply to enable your body burn more fat instead of adding some stuff to it to burn? The human body burns fat and calories round the clock. Meanwhile, when you are sleeping calories burn at the dullest numbers. If you are not able to kick it off every morning, your metabolic rate is going to maintain a slow movement all through the day and any additional calories, regardless on how good they are, are going to be stored as fat.



The way to make this work is to take a healthy food after you have waked up from sleep 1 hour later. Do you sense that you are constantly going late? Rise up 10 to 20 minutes early in the morning before your breakfast. It will even help you to increase the time you spend with your household at the dinning table. You will have ample of time to start your day eating protein foods and high fibrous foods which will enhance your metabolic process, your strength and your state of mind. Due to the fact that breakfast gives you the vitality you require to pass through your day, the more strength you have got the more energetic you are going to be, meaning you will be able to shed off more calories. Assuming you waked in the morning and you are not feeling hungry, then drink a cup of water or fresh green tea that was brewed. Continue with your morning chores and prepare to give yourself up to 10 to 15 minutes prior to leaving to take breakfast. Assuming your prefer working out as soon as you rise up in the morning (a good idea), take your breakfast 30 to 45 minutes prior to your exercise. It is effective for weight loss.

Apply one of these best preferences

1. Take a nosh yogurt or a piece of fresh fruit. Take your normal breakfast 30 to 45 minutes when you are through with your exercise.

2. Take one-half of your normal morning food prior to your exercise and one-half 30 to 45 minutes when you are through with your exercise.

3. Take a meal replenishment shake - take one that is fast and simple to prepare and also easy to digest.

Lookout for protein/breakfast bars. Most of those stuffs look attracting due to they are fast and easy, and most of all they are filled with fat and sugar. See their nutritional details.

Below are some of the best breakfast choices you might consider. Cereal is a top priority. It is suitable, simple to cook, simple to take and filled with nutrients. Full grain charm isn't among the preference.

Select the cereals relaying on the detail of the food label.
5g of fiber or further
8g of sugar or fewer
Sugar isn't included in the shakes first three ingredients.

Make sure you include protein, compound carbohydrate and fresh fruit. Some of my preferences are:

- Oatmeal with natural peanut butter, cinnamon and a pack of fresh berries.
- Kashi Go Lean Crunch with skim milk and a banana.
- Scrambled egg whites topped with salsa and shredded cheese covered in a full wheat tortilla.
- Meal Replacement Shake with a piece of fruit.

If you are serious about losing fat, then never skip your breakfast because it is a very essential part of your daily meal.

Article Source: http://EzineArticles.com/?expert=Raphael_Modo

Top 10 List of Fat Burning Foods

You must always choose foods that have high fiber and low in calories. Incorporating these healthy foods into your daily meals will surely make you lose some extra pounds. Always remember to exercise regularly and to keep yourself hydrated. In order to have a fit and healthy body, make some lifestyle changes and you will see good results in a short span of time. Below is a list of the top 10 fat burning foods that you can try in order to lose weight.

1. Salad - You can make a large salad as an appetizer for your every meal. Salads can add in digestion and can control you from overeating.

2. Dairy Products - Cottage cheese, eggs, and yogurt as well as non-fat or low-fat milk are considered fat burning foods. Calcium is needed if you want to lose weight quickly.

3. Soup - Eating soup during snack time instead of eating chips and junk food is a healthy and fat burning diet.

4. Grains - You must eat whole grains whenever you can. Grains play a vital role in a healthy diet. They make you feel full which leads to low calorie consumption and eventually, weight loss.

5. Turkey - If you are doing physical activities or exercises, you need protein. A typical turkey serving only contains about 120 calories and just a gram of fat.

6. Oatmeal - Eating oatmeal is not only good for the heart, it is also an ideal healthy breakfast for those who do workout.

7. Fruits and Vegetables - These contain a lot of fibers that are needed by the body to help weight lose. These are ideal fat burning foods because of their water-content.

8. Grapefruit - Since grapefruit is full of vitamin C, it reduces insulin or blood sugar levels in the body. It helps promote weight loss.

9. Green Tea - This cleanses the body of waste and toxins. It speeds up metabolism.

10. Carbohydrates - Bread, beans, wheat, pasta, brown rice and sweet potatoes are example of foods that are high in carbohydrates.

Article Source: http://EzineArticles.com/?expert=Fuad_Tolieb

Building Muscle & Burning Fat Fast - 5 Simple Nutrition Tips

I'm going to tell you exactly how and why food is a critical factor for increasing muscle strength, size and burning fat. I think it's safe to say that everyone who reads this article knows that food is important for achieving their training goals, whether to build muscle, lose fat or both. Everybody knows you need carbohydrate energy for workouts and you need protein for muscle recovery and repair. However, what most people don't know is that you can't just haphazardly go about about your muscle building nutrition. For example... What to eat, how much to eat, in what combinations, pre workout eating, post workout eating and meal timing can be tricky until you learn how to do it automatically. With this in mind, here are five expert nutrition tips for building muscle and burning fat fast:

1) Eat Enough Quality Food

Food is anabolic by nature's design, meaning it builds, repairs and nourishes body tissue. According to new research studies, just eating enough of the right foods will help you build new muscle - even without working out. How great is that? You will need to eat approximately 500 extra calories per day over your daily caloric maintenance requirement to add a pound of muscle per week. Similarly, to lose one pound of fat per week you will need to eat 500 less calories per day. Keep in mind that when you add a pound or lose a pound, it's going to be a mix of both fat and lean muscle tissue. The human body does not exclusively lose or gain fat and lean muscle. It's almost always a mix. Your goal is to minimize lean tissue loss when losing fat and minimize the fat gained when building muscle. By consuming most of your extra calories in protein and complex carbohydrates you put the odds in your favor for muscle building. Similarly, when trying to lose fat, make sure you have ample protein in your diet to minimize lean muscle loss.



2) Eat 5-6 Smaller Meals a Day

You should eat your first meal or snack within 1 hour of rising. better yet, eat as soon as you rise. After that, space your meals and snacks 2-3 hours apart throughout your day. This is the most efficient way of eating because you feed your body just the right amount of calories to stay energized and in an anabolic state - to build muscle and burn fat. Your meals should be about 3/4 the size (calories) of a standard meal. Snacks are a little smaller than meals and are typically convenience-oriented, such as protein shakes, hard-boiled eggs, yogurt, cheese, whole-grain snack bars & cereals, fruits and vegetables.

3) Center Meals & Snacks Around Quality Protein

I hate counting calories, carbohydrates and protein. By simply centering your meals and snacks around a solid portion of quality protein, your body will be more forgiving if you eat too much or too little food. For example, some excess "good food" calories will be used to build muscle along with a little bit of fat. When you gain muscle, you always gain some fat too. This is a FACT no matter what the other gurus say. The human body cannot efficiently build muscle and burn fat simultaneously.

While carbohydrates are important, you don't need them in every snack or meal. They are most important in the first half or two thirds of your day and before and after training. However, your body does need protein every 2-3 hours while you're awake and before and after training if it is expected to grow muscle. According to the Journal of Applied Physiology, you should consume 1.0 gram of protein per pound of body weight. That ensures you have a good pool of amino acids for your muscles to use for repair and growth.

4) Don't Fear Fat!

When I was a competitive fitness athlete and natural bodybuilder in the 1990's, I subscribed to the "low fat" theory of weight management. Back then fat was the enemy. I did everything to avoid it. And though I did reduce my body fat percentage to an insane level -- 3.5% -- I did so at a cost to my health and muscle size. 3.5% body fat is not healthy for a couple of reasons: First, your body needs more fat to cushion organs. Second, fat is needed for various biological processes that rely on it -- such as absorbing fat-soluble vitamins and releasing testosterone and growth hormone.

With regard to building muscle, I was cheating myself out of bigger gains by following the low fat eating theory. That's because your body needs fat to release testosterone and growth hormone to levels required for muscle building. Don't make the mistake I made years ago with ultra low fat dieting. Depending on your goals, shoot for approximately 25-30% fat in your diet with the rest coming from protein, carbohydrates and fiber.

5) Glycemic Index Made Easy

For most of your meals and snacks you should be eating a mix of protein, carbohydrates, fats and fiber. This will promote an even flow of calories into your bloodstream for sustained energy throughout the day. It will also ensure that your blood sugar does not spike, which will prevent you from gaining fat. And because you're centering meals around protein, you raise your metabolism. That's because protein has a high thermic value... That means your body must use more calories (energy) to digest proteins compared to what it uses to digest carbohydrates and fats. The mere, involuntary act of digestion is calorie-dependent and much more so when you eat protein.

So there you have it... Five important nutrition tips for building muscle and burning fat fast.

Article Source: http://EzineArticles.com/?expert=Robert_Thomson

Muscle and Fitness - Supplementation is the Key to Acquiring Muscle Mass

Beginning bodybuilders may not at first be aware of the fact that in order to acquire the highest degree of muscle mass, as it pertains to muscle and fitness, they will need to take some form(s) of supplementation. For example, muscle growth is not going to occur as you may prefer it without a good amount of protein. Protein must be ingested not only as part of the diet but also in the form of supplementation. Furthermore, other supplements work in conjunction with the proper diet in order that amassing muscle may be accomplished. In light of all the preceding thoughts, the following article provides information you may find pertinent to supplementation needed in order to increase muscle size in the healthiest way possible.

1. The first supplement recommended and agreeably a very popular selection amongst bodybuilding athletes is Creatine. It is by far the preferred choice of bodybuilders. Its properties are such that it participates with phosphate. This action takes place within the athlete's muscles. Bodybuilders who take the supplement of Creatine will maintain water within the muscular walls. Naturally, since the muscles are storing water this allows for the appearance of (muscular) fullness. In the beginning stages this massive increase is primarily water; however if you continue using the supplement, your body responds accordingly and water is replaced by construction of lean muscle. In this way, true homeostasis (or equilibrium) is achieved. It may be noted, since water is initially stored within the muscle, you may attain an increase in muscle size within one week. The increase in size can be up to ten pounds of mass!

2. Secondly, another supplementation which is known within weightlifting circles is Glutamine. This is the primary amino acid found within muscles. Naturally, when weight training the amino acid is depleted and needs to be replenished. Accordingly, supplementation of Glutamine is vital. The use of the supplement is essential with respect to the athlete's recuperation from an intense weight training workout. Recovery periods correspondent to Glutamine supplementation are lower in duration. Further Glutamine works well with the supplement Creatine. Glutamine and Creatine working in coordination provide the athlete greater muscle volume.

3. Third, for bodybuilders seeking a quality protein supplement, whey protein proves to be a high quality product. Whey protein allows athletes the benefit of absorbing protein at a higher rate due to the fact it is composed of a relatively short chain of amino acids. This in effect, makes the supplement easily digestible. It can make a great deal of difference with respect to your workout and your subsequent muscle growth.

In summary, proper supplementation is vital to your weight training strategy with respect to muscle and fitness (levels) as is proper diet and exercise. In order to achieve the greatest muscle mass, it is advised to supplement your diet with the preceding products.

When To Take Whey Protein For The Best Results

What Are The Best Times To Take Whey Protein To Really Pack On The Muscle?

When it comes to taking whey protein, it makes sense to try and consume the whey protein supplement for the best results. If an aspiring weight trainer is just starting out and looking to supplement their diet with a protein supplement, it can be very confusing as to when to take whey protein for best the results.

Let me give you a personal example. When I first started weight training, way back in '86, my first protein supplement was Beverly International's protein powder. Of course, this protein supplement was not a whey based product but a cheap variation of soy protein mixed with milk proteins.

I'll be the first to say that these early protein powders mixed like cement and tasted slightly better. Anyways, I had no clue when to take this protein supplement. I basically took this protein powder once every two days. This was a complete waste of money with no benefit whatsoever.

First of all, my protein intake was very inconsistent which is not conducive to building muscle at all.

Secondly, every two days was not enough to affect my protein intake at all.

How was I supposed to know when to take a protein supplement? There was absolutely no information - No forums, no blogs, no Yahoo answers, no information sites (such as building muscle101..hehe), no internet, no nothing. If you were an aspiring weight trainer back in the mid '80's, there was not a whole lot of information to be found, let alone use.

Anyways, now I know.

Whey protein is a wonderful supplement since it contains some great muscle building properties that has one important element that most other protein sources don't have.

That is it's digestibility rate. Whey protein isolate for example (the purest form of whey protein), is one of the fastest acting protein sources today.

Once ingested, whey protein isolate can be in your system shortly thereafter.

As well as being one of the fastest acting proteins, whey protein isolate is rich in Branched Chain Amino Acids (leucine, isoleucine, and valine).

These amino acids are very important since they help prevent muscle protein breakdown during exercise and appear to preserve muscle stores of glycogen. In other words, whey protein isolate contains the muscle building properties that most weight trainers are looking for. This is very important to understand.

So, let's get back to the question: when to take whey protein?

Alright, so now you know that whey protein is 1) easily and efficiently digested, and 2) high in muscle building branched chain amino acids. All we need to know now, is when to take whey protein for the best results.

I've done some research and done a lot of personal experiments to see what works best. I've come to the conclusion that there are 3 windows of opportunity to put the power of whey protein to it's best use. Here is what I think are the best times to take whey protein:

o As soon as you wake up;

o 40 minutes prior to working out;

o Immediately after working out.

Let's take a closer look at each point for the best times to take whey protein.

1) As Soon As You Wake Up

"Get Your Body Ready For Growth!"

Upon wakening, your body is pretty much in a starvation mode. Whether you realize it or not, your body is craving for nutrients and needs these nutrients in order to kick start it's internal mechanisms to start building and working. Your body is weak and wants protein. The sooner you can get some protein into your body, the better.

Personally, I've found that a whey protein isolate drink mixed with some yogurt and orange juice works best. This is one of the more important times of when to take whey protein.

Now this is very important and one that can really boost your weight training results, OVERNIGHT! Approximately 45 minutes after you've consumed your whey protein shake, you must have a full, muscle building breakfast. By doing this, you are jump starting your bodies ability to use the protein effectively and efficiently. Believe me, if you can follow this one little tip, you will soon see your results skyrocket.

2) 40 Minutes Prior To Working Out

"Supercharge Your Workouts!"

If you have some pretty intense workouts, your going to stock up on some fast acting, high quality proteins. Whey protein contains high levels of branched amino acids which help preserve muscle stores of glycogen. This is very, very important. Since glucose is the bodies number one energy source, high muscle stores of glucose ensure high, intense workouts.

I would recommend you ingest a whey protein isolate drink mixed with some carbohydrates to supercharge your workouts.

3) Immediately After Working Out

"The REAL Secret To Building Huge Muscles!

In terms of when to take whey protein, this is the most important time to take in a fast acting protein drink. If you were to only have one protein drink per day, this is the time of day to take it. I'm going to very honest here, by simply taking a protein/carb drink right after after your workouts, you will improve your results immediately.

I strongly suggest that after your workouts, you ingest a fast acting protein source such as whey protein isolate and some fast acting carbohydrates.

Why carbohydrates and protein? When carbohydrates is taken with protein, there's a blast of insulin. Insulin kicks the body's glycogen making machine into high gear. Glycogen is considered the principal storage form of glucose and is found mainly in liver and muscle. Glucose supplies the bodies active tissues with energy.

Therefore, insulin will speed up the movement of glucose and amino acids into cells which is what you definitely want and secondly, it activates a special enzyme which is essential for glycogen synthesis.

Additional research has shown that ingesting a protein/carbohydrate supplement after exercise triggers the release of growth hormone. Great news for building muscle.

If you want to build muscle, always consume a power drink that is rich in whey protein and carbohydrates after your workout and include it in your weight training diet.

Try using the following drink for your post workout meal.

½ cup low fat yogurt

1 scoop(2oz) vanilla whey protein powder- 30 grams protein

1 tbsp honey

1 ½ cup low fat or 1% milk

1 cup orange juice

5 grams creatine monohydrate

Blend all ingredients in a blender until smooth. Includes: 590 calories, 45 grams of protein, 93 grams of carbohydrates, and 6 grams of fat.

Remember to adjust the ingredients to match that of your own nutritional needs. Now, like your breakfast, you will need to follow this up with a full muscle building meal approximately 1 hour later. I am very serious here, because if there is one element that will put you on the track to fast muscle growth, this is it. Have the above noted drink immediately after your workout, no later than 30 minutes and you MUST follow this up with a full muscle building meal 1 hour later.

There you have it. If you can manage to follow the above noted schedule, I'm 100% positive that your gains will improve almost immediately.

Bodybuilding Workout Routine For Skinny Guys to Gain Mass

If you're looking to pack on pounds of rock solid muscle the first thing you must do is find the right kind of bodybuilding workout routine that is designed for your body type.

Unfortunately, this is where most skinny guys go wrong, and the reason why results are often not very forthcoming.

If you're reading this then I'm going to assume you're a skinny guy (often known as a hardgainer) who struggles to gain weight and muscle mass no matter how much you eat or how much you train.

If this is you and you think that you are destined to remain a "victim" of your skinny genetics, then don't worry because help is at hand.

In this article I'm going to reveal to you a range of exercises and a bodybuilding workout routine that you can utilize the next time you step into the gym, and KNOW that you are doing the kind of exercises that will see muscle growth.

Bodybuilding Workout Routine For Skinny Guys

Front Squats 5-6 reps for 3 sets PLUS 1-2 reps on a max set

Bench Press 5-6 reps for 3 sets PLUS 1-2 reps on a max set

Lunges 6-8 reps for 3 sets

Bent Over Barbell Rows 5-6 reps for 3 sets PLUS 1-2 reps on a max set

Pull Ups super-setted with Barbell Rows 8-10 reps for 3 sets

Bicep Curls super-setted with Tricep Push Downs 8-10 reps for 3 sets

The key to this workout is the fact that it is based around multi-joint compound exercises that work multiple muscle groups at the same time, and have been proven to be most effective for muscle growth, particularly for the skinny guy looking to gain mass.

Compound free-weight exercises like Squats, Bench Press and Bent Over Barbell Rows give you a much greater range of motion and incorporate the smaller ancillary muscles in the exercise which are required to maintain balance and stability throughout the exercise.

I've also included the use of "super sets" and "max sets" in this bodybuilding workout routine.

Super sets are basically two different exercises performed back-to-back with no rest in between, and they are typically complementary exercises, which work opposing muscle groups (in this case, biceps and triceps).

Max sets also encourage extra muscle growth and strength gains by pushing the muscle on a heavy weight. By gradually increasing this load over time in your workout routines you can see significant increases in strength and muscle size as it utilizes the principle of progressive overload.

Note: I put the super-sets and max sets in this bodybuilding workout routine for the intermediate and more advanced folks who are feeling a little stale in their current workouts and want to take things to the next level. Beginners can use the same workout structure, just avoid the super-sets and max sets until you are accustomed and strong enough to crank things up a notch.

Two Bodybuilding Exercises for Men - Even If You Are Over 40

So you woke up one day and found out you're out of shape and going downhill fast.

As we age our bodies succumb to the ravages of aging especially if we have not lived a healthy life style. Most people are just too busy and don't notice the subtle but deadly change that can lead to some of the following conditions and diseases they are setting themselves up for:

- Being Overweight
- Low Energy
- Memory Loss
- High Blood Pressure
- Heart disease
- Type 2 Diabetes
- Back Pain
- Sagging Skin

Not all of these are preventable; genetics does play a part in our lives but you can do the most to avoid with them by adopting exercise routines with workouts for men over 40.

TIME ITSELF SEEMS LIKE AN ENEMY

A balanced workout routine.

But it's not too late even if you have one of these conditions or diseases you can feel better. It's important to remember that you're not 25 and bullet proof anymore. When you begin doing aerobic exercise and weight lifting you might be defeated by injuries if you don't start out right.

You need to start a sustainable health workout routine using bodybuilding exercises.

One designed for someone over 40 that will help you lose some weight, tone up your muscles and boost your energy and immune system.

IT STARTS IN THE KITCHEN

Yes I said the kitchen. You are addicted to all kinds of foods that are full of sugar and bad chemicals that cause disease and illnesses. Sugar is bad for you and you need to reduce it. By reducing sugar alone you will be taking away calories that add to fat stores but most likely won't reduce your weight a lot. But it's a great start.

THE RIGHT EXERCISE ROUTINES FOR MEN OVER 40

Start slow you don't want to burned out and get discouraged. You will want a workout routine of 4 or 5 days a week and again start slow, you are out of shape.

Second place is get busy. Walk, bicycle, swim or any other aerobic exercise you can do for 20 to 30 minutes per day. Will this help you lose weight? It will, but more than likely it won't shed a lot of weight all by itself.

HERE ARE TWO BODYBUILDING EXERCISES I USE

The first one is low impact but gets your heart beating faster. I take a two five pound dumbbell in each hand and go for a 30 minute walk but not any longer ever! I will take a walk. I will walk at a fairly fast pace for 30 seconds and then slow down for 15 seconds and repeat.

I will swing the dumbbells back and forth as I walk, up-and-down to the right and left, hold them over my head, and just about anything else I can think of to put a little bit of resistance training into my walk. This combines elements of aerobic exercise and weight lifting for more complete bodybuilding exercises.

Remember you're not trying to become a marathon joggers here you're trying to do as much intense workout for 30 seconds that you can do and then rest for 15 seconds by walking slow and not moving the weights. This is called interval training and is used by many bodybuilders to get more fit.

The second set of bodybuilding exercises is body weight training. Again I only do this for 30 minutes at a maximum and I will do the exercises as intense as I can for 30 seconds and then stop and rest for 15 seconds and repeat. I will do no more than 8 to 12 exercises for about 2 1/2 minutes each.

I will also give myself about a minute between each of the exercises. These exercises are similar to the ones you did in gym class in school. I will do jumping jacks, squat thrusts push-ups, sit-ups, standard-crunches, rear-kicks, leg-twists, jackknives, and double-leg raises.

I will make sure that I balance my exercise between lower body and upper body exercises so I don't wear out one part of my body.

I will alternate these two workout routines every other time I exercise so that I am getting different muscles worked every day. If I get fatigued I will take a day off during the middle of the week and only workout four days one week but then try to get back to five the next.

A TIP TO RELIEVE SORENESS FROM AEROBIC EXERCISE AND WEIGHT LIFTING

Lastly I have a tip for you to make you feel much better when you do aerobic exercises and weightlifting. The tip is to pre-hydrate. What that means is to start drinking water at least 2 to 4 glasses of water three hours before you workout. That will help eliminate muscle fatigue and becoming dehydrated when you workout. Because it's too late to hydrate once you start working out.