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For health and endurance: 1-3 sets of 12-16 reps using enough weight that you can ONLY complete the desired reps.

Eat something red, purple, orange, yellow, and green each day.

Replace baked goods made with white flour with whole-grain versions.

Record your activities throughout the day as well and use this information to compare how many calories you are consuming to how many you are burning.

Your pre- and post-workout meals should be in the form of a protein shake made with a minimum of 48 g of protein, skim milk and fruit

he protein in skim milk stimulates muscle synthesis better than the protein in soy milk. Carbohydrates like fruit enhance muscle tissue building when combined with protein powder. The amino acids in protein powders are more quickly absorbed into your bloodstream and your muscle cells compared to meat and chicken, optimally enhancing muscle growth.

Protein powders are dietary supplements and must not replace all the sources of protein in your diet. Healthy options of high-protein foods include lean chicken breast, turkey, mackerel, lean meat, low-fat dairy and salmon. Chicken breast, turkey and mackerel are high in magnesium, a mineral essential for optimal muscular contraction

Lean red meat is high in iron, necessary for effective transport and use of oxygen, giving you maximal energy. Low-fat dairy products are rich in calcium, another minimal necessary for muscular contraction. Salmon is rich in omega-3 fatty acids, which helps to reduce muscle soreness and inflammation.

Plant sources of protein like beans, rice, wheat, nuts and seeds are incomplete proteins. This means such plants are missing at least one essential amino acid. If you do not eat animal products, combine two different sources of plant protein such as beans with rice, seeds, corn, wheat or nuts. Consuming multiple sources of plant protein ensures you eat all the essential amino acids your body needs to build muscle.

Egg Protein This is the most old school type of protein. Surely you remember the movie Rocky where he drinks the eggs before training. This is actually very dangerous to do as it can lead to several illnesses and poisoning.

Fortunately there are egg white protein products available and of course you can separate the yolks and cook the whites so you can get your egg protein this way. It's a rich source of BCAA's and arginine.

Milk Protein comes from cow's milk after the water has been removed and most of the carbs and fat have been taken out. Milk protein is actually the source of two other proteins we covered earlier; whey and casein. You have had milk since childhood unless you are lactose intolerant.

here are two forms of milk protein. The first is Milk Protein Concentrate. When the whole milk is filtered most of the carbs and fat are removed. The process that does this is known as ultrafiltration. The second type is Milk Protein Isolate. When the milk is processed even more, this leads to the isolate. The milk protein isolate is 85% protein. Despite the fat and carbs being taken out, much of the whey and casein remain.

Soy Protein Soy Protein is derived exclusively from soy beans. Soy protein provides a healthy way to get non-animal protein into your diet. They're great tasting, natural and can have a plethora of healthy effects on the body. It is ideal for high protein/low carbohydrate diets. Soy protein is approved for those who are lactose intolerant, and can be used as a meat substitute for vegetarians. Much more than just an ingredient for a protein shake, Soy protein can be used for cooking instead of flour, producing high protein foods that are extremely low in fat - a bodybuilder's dream come true!

Beef Protein The protein that is derived from beef after the cholesterol and fat has been removed is known as Beef Protein. This one has really grown in popularity over the past couple of years and is relatively new when it comes to protein supplementation.

The only type of beef protein available is Beef Protein Isolate. This type has been broken down from larger fragments into smaller ones like both whey and casein isolate. It is best to take beef protein in the morning or around your training.

Jack Up Your Fiber

You need to increase your daily fiber intake especially since you will be increasing your protein intake, as this will make sure to keep the plumbing in proper working order.

It is common to want to increase your weight lifting weight. Stepping up to the next level depends on several factors, primarily your routine and your capability. Below are some suggestions on how to enhance your workout. Keep in mind that if you intend to increase your weight lifting weight you will be susceptible to gaining bulk and strength as opposed to sculpted toning and increased flexibility.

3. Add Some Extra Fuel There is a reason why so many weightlifters consume formulated shakes, bars and supplements. Whether it is protein, amino acids or a multivitamin, these products can enhance power and strength. The only way to find out what is best for you is by trial and error. Start with a good protein shake and take note of any improved capability when increasing your weightlifting weight. If it works, then continue using it. If it does not work then try another formula. Speak to your doctor before attempting any muscle building program. Certain formulas can affect people in different ways.

4. Balance Your Routine If your routine favors specific muscle groups over others, increasing weightlifting weight will always be a challenge. For example, when the biceps are at their peak and the triceps are trying to catch up, not only will your balance be compromised but you will also risk potential injury. Understanding your muscles and how they work will do wonders for your workout. Look up images and descriptions of the musculoskeletal anatomy and take note of the intricate levels of muscle tissue. Becoming familiar with muscle actions will create a picture in your head during your workout that will remind you of a properly balanced routine. When the muscles are within the same power capability, then you should be able to increase your weightlifting weight accordingly.

Wake up at the same time every day (and ban the snooze button)

Don't leave enough time to dilly-dally

Experiment with your pre-workout food. Figure out how little you can eat and still fit in a solid workout.

Find a friend or group to keep you accountable and motivated.

Explore different activities, then alternate your workouts to keep things fresh, but consistent.

Create an exercise plan or fitness goal so that you know what you're working toward.

Exercising in the morning energizes you for the day—not to mention that gratifying feeling of virtue you have knowing you’ve done something disciplined and good for you

Studies have shown that exercise significantly increases mental acuity—a benefit that lasts four to ten hours after your workout ends. Exercising in the a.m. means you get to harness that brainpower, instead of wasting it while you’re snoozing.

Assuming you make exercise a true priority, it shouldn’t be a major problem to get up 30 to 60 minutes earlier—especially since regular exercise generally means a higher quality of sleep, which in turn means you’ll probably require less sleep.

When you exercise at about the same time every morning—especially if you wake up regularly at about the same time—you’re regulating your body's endocrine system and circadian rhythms. Your body learns that you do the same thing just about every day, and it begins to prepare for waking and exercise several hours before you actually open your eyes. That’s beneficial because:  Your body’s not “confused” by wildly changing wake-up times, which means waking up is much less painful. (You may even find that you don’t need an alarm clock most days.) Hormones prepare your body for exercise by regulating blood pressure, heart rate, blood flow to muscles, etc. Your metabolism, along with all the hormones involved in activity and exercise, begin to elevate while you're sleeping. As a result, you’ll feel more alert, energized, and ready to exercise when you do wake up.  Many people find that morning exercise has a tendency to regulate their appetite for the rest of the day. Not only do they eat less (since activity causes the release of endorphins, which in turn diminishes appetite), they also choose healthier portions of healthier foods.  People who consistently exercise find, sometimes to their great surprise, that the appointed time every morning evolves into something they look forward to. Besides the satisfaction of taking care of themselves, they find it’s a great time to plan their day, pray, or just think more clearly—things most of us often don’t get to do otherwise.  Exercising first thing in the morning is the most foolproof way to ensure that other things don’t overtake your fitness commitment, particularly if you have a hectic family life. (It’s so easy to wimp out in the evening, when we’re tired or faced with such tasks as rustling up dinner and helping with homework.)  More than 90% of those who exercise consistently have a morning fitness routine. If you want to exercise on a regular basis, the odds are in your favor if you squeeze your workout into the a.m.  Non-morning people can always trick themselves in the a.m. Having trouble psyching yourself up for a sunrise jog? Do what I did—tell yourself that you’ll still be so fast asleep that you won’t even remember—much less mind!  

s the first of it's kind to prove that exercise during work hours has mental, as well as physical benefits.

Critically, workers performed significantly better on exercise days and across all three areas we measured, known as mental-interpersonal, output and time demands.'

Be active while watching TV.

Involve the whole family. Take group walks before or after dinner. Play catch. Ride your bikes.

Get your dog into the act. Take daily walks with Fido or Fluffy.

Doing your grocery when your stomach is empty would definitely tempt you to buy anything that catches your fancy.

It is best to do your grocery shopping after you have eaten your breakfast in the morning or your dinner in the evening.

Choose Canned or Bottled Products Carefully

do not buy those that are packed with oil.

Do not buy products that are labeled “hydrogenated”

This is one way to make sure that you only end up with healthy food choices.

avoid products with high fructose or glucose content

This is why it is very important that you first check product labels before you buy anything.

Buy Organic Meat and Poultry

it is better to buy them locally.

additional bonus you get from making healthy food choices.

Make Wise Grocery Product Choices

opt for low sodium prepackaged foods.

Making these simple healthy food choices will ensure that you will avoid various illnesses like hypertension or cardiac problems.

opt for food alternatives like broccoli.

When buying breads and cereals, you should opt for whole grain foods.

You need to make sure that every food that gets into your grocery basket is healthy for you

If you are willing to spend a substantial amount of time and energy each week on gaining muscle, then "how long does it take to build muscle", will be a process that takes much less time.

This is fine if you're an actor, but if you lead a normal life, this type of regimen isn't very practical. Although the objective of gaining muscle is reasonable, you should not allow it to become an obsession that rules all aspects of your existence.

Take for example the seemingly overnight transformations that can be observed in some actors that are preparing for specific film roles. These types of dramatic results will only be possible when training is a very big part of your weekly routine. The actors that we mentioned commonly train 7 days per week, twice each day, when getting ready for a film.

n the first 2 years that a novice is training, 15-20 pounds is a reasonable goal for muscle gain. This standard applies to individuals 17 years of age and older. Subsequently, 2-3 pounds of muscle growth each year is typical, for the next several years. These numbers are general guidelines, and your genetics will play a role in your specific results. Therefore, the question of "how long does it take to build muscle?", doesn't have one simple answer. We can only look at what is typical.

GOALS Create mini goals. Don't just expect to put on a ton of muscle in one year without checking yourself along the way. Set weight-gain goals every 2-4 weeks and evaluate the results. If you fall short, make an adjustment for the next goal. When you stop setting goals, you stop critical thinking and stop making gains.

MAINTAIN Every 8-10 weeks, take a couple of weeks to prevent a plateau. Don't stop training, but back off a little and let your body recover. Stop trying to get stronger and don't push sets to failure. After two weeks of maintaining your previous gains, go back to 110%. Reduce your calories during this back-off phase as well. This gives your body a break from digesting and utilizing all the food you nee

FST-7 This is the advanced training technique I've used with all my athletes.

Basically, you train that bodypart heavy as you normally would on any given day, keeping the rep range at 8-12, but on the last exercise you perform the 7 sets to finish off that particular muscle, with minimal rest in between to get the best pump possible.

Alternate the first exercise between dumbbells, barbells and machines. Use them all each workout, but change the order and angle. On all chest moves, you must arch your back, throw your chest high and keep your shoulders back. This takes the shoulders out of the movemen

Low-rep flat-bench presses (fewer than eight reps) are a quick way to tear a pec. Use a full range of motion on all exercises. The only exceptions are intensity multipliers used on the last set. When you reach failure, push your muscles further with assisted negative reps or partials. Lean forward on dips to emphasize chest.

Work the angles. There are three sides to the shoulder muscles and countless angles to hit them. Sit, stand, lean; barbell, dumbbell, machine; use them all. Start the workout with a press. Hit the big compound movement while you're strongest. Don't be afraid to work your rear delts near the beginning or middle of the workout. If you always do them at the end they will never grow!

Warm up your shoulders, chest, triceps and rotator cuffs before training. The shoulders are vulnerable to injury. Try seated lateral raises to really isolate the side delts. This is my favorite move to build round shoulders!

BALANCE YOUR PROTEINS: Take in protein of all types from all sources — fast acting, slow acting, whey, casein, egg, fish and animal proteins (beef, chicken, turkey, etc.).

WHERE'S THE BEEF: Beef is great for offseason growth. In addition to the amino acids, you get tons of B vitamins, iron and testosterone-boosting fats.

JUNK IT UP: Don't be afraid to eat some junk food once or twice per week. This boosts your metabolism and gives your body a different type of fuel. Stick to the "clean junk." These are calorically dense, but not super greasy foods. Examples are pasta, burgers, steak, sweet potato fries and cheesecake.

If you want to grow, insulin spikes are your friends. You just have to time them correctly, like breakfast and postworkout. These are the times to have some fast-acting carbs that quickly replenish glycogen stores.

Perform double-leg toe reachers. These exercises are beneficial in toning and strengthening the upper rectus abdominis and the transverse abdominis, which is the muscle that runs around your waistline. Holding a medicine ball or kettlebell in front of your chest makes the exercise more challenging. Lie on your back and bring your legs straight into the air. Hold the medicine ball in front of your chest and straighten your arms so the ball is in the air. Engage your abs and lift your chest straight toward the sky. Keep looking straight up and lower your chest. Repeat the move, keeping your arms and legs engaged and as straight as possible.

Combining a healthy diet with exercises that work the three abdominal muscles will help you get muscle definition in the abs. As with any exercise program, consult your medical professional before beginning these workouts.

Athletic performance was assessed after each regularly scheduled swim practice. After obtaining extra sleep, athletes swam a 15-meter meter sprint 0.51 seconds faster, reacted 0.15 seconds quicker off the blocks, improved turn time by 0.10 seconds and increased kick strokes by 5.0 kicks.

The study also monitored daytime sleepiness and weekly changes in mood

 Daytime sleepiness decreased significantly with extra sleep, while mood improvements related to getting extra sleep included higher ratings of vigor and lower ratings of fatigue.

Typically, many athletes accumulate a large sleep debt by not obtaining their individual sleep requirement each night, which can have detrimental effects on cognitive function, mood, and reaction time

These negative effects can be minimized or eliminated by prioritizing sleep in general and, more specifically, obtaining extra sleep to reduce one’s sleep debt.”

Mah and colleagues reported similar results in a previous study of six players on the Stanford men’s basketball team

also has worked with the football, tennis, golf, cross country, and track and field teams at Stanford.

It is interesting to note that many of the athletes in the various sports I have worked with, including the swimmers in this study

Make sleep a part of your regular training regimen.

Extend nightly sleep for several weeks to reduce your sleep debt before competition.

Maintain a low sleep debt by obtaining a sufficient amount of nightly sleep (seven to eight hours for adults, nine or more hours for teens and young adults).

Keep a regular sleep-wake schedule, going to bed and waking up at the same times every day.

Take brief naps to obtain additional sleep during the day, especially if drowsy.

From the early high school years teens start to hear about the importance of grades to get into the college of their choice and to be constantly vigilant about succeeding.

teens work jobs after school to either pay for gas or to help parents who may be struggling financially

teen years are a time when many emotional and physical changes are occurring.

teens experience significant psychological, academic and behavioral problems before, during and after their parents' divorce

Some teens, however, experience conflict, arguments, and pressure from their friends and acquaintances

The pressure to conform and fit in can be overwhelming

Many times, teens place undue stress on themselves.

The American Academy of Pediatrics points out that often teens tell themselves that they need to lose weight, get better grades, score more points in the game and prove themselves to their parents

Many teens feel different from their peers and never feel good enough. Self esteem can suffer another blow if they are made to feel inferior, different or are made fun of by others.