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What should you do first, cardiovascular endurance exercise or weight lifting? Or does this even matter? The answer really depends upon what you are trying to accomplish.

Exercise order may also matter if you are trying to achieve a specific goal, such as building muscle or improving sports skills, or if you have an extremely high level of fitness already.

Eating well is often hard for teens.

kids have after-school activities, or they may have a job, but it’s important to sit down and eat together as often as possible,” she says. “We know that when we sit down like that, we end up eating more fruits and vegetables.”

Shanley says teenagers just have to know — and act on — basic nutritional facts when they are ordering. As with everything else, fast food, if eaten at all, should be eaten in moderation, and the choices must be balanced.

Your primary goal will give you a general starting point for figuring out exactly how to balance your training, as well as what type of cardio and weight training you should be doing. In addition to your primary goal, you will also need to take into account two other major factors: Your Body Type - Are you naturally slim? Do you gain muscle easily? Do you tend to hold onto fat readily? The Type Of Cardio Training You're Doing - Is it high- intensity or low-intensity? Does it fatigue you for weights? Does your weight training fatigue you for your cardio?

If you're training to gain muscle, you will need to do less cardio training. Too much cardio can actually hamper your muscle gain by slowing recovery and burning up calories that your body needs for the process of building muscle. As a general guideline, one or two cardio sessions per week should be enough to maintain your cardiovascular conditioning and keep your bodyfat gains in check while not slowing muscle growth. You should train with weights at least three times per week, up to even six times if you can recover from it and still make progress.

The ectomorph is the naturally-slim person. They have a smaller bone-structure and can seem to "eat whatever they want and not gain an ounce."

Most sets are 8-10 reps, the ideal range for muscle growth. The first two sets of the first exercise for each bodypart are warm-ups. The last two are working sets. The first working set comprises 8-10 reps to failure, plus 2 forced reps. The last working set will include 8-10 reps to failure, 2 forced reps and 3-5 partial reps at the end.

1. CHANGE IT UP Don't let your body get used to anything. Every three to four weeks, change the exercises and the order in which they are done. Change the angles by using different hand/foot positions. Rest periods can also change; this is an often-overlooked training variable.

. REST On at least two days per week, stay completely out of the gym. This means no lifting! And don't neglect sleep - this is one of the most overlooked factors in muscle growth. Sleep equals time to grow.

While bicycling, jogging and other aerobic workouts are ideal for improving your heart function and lowering your risk for stroke, you'll need to dedicate time each week to resistance exercise --- also called strength training --- in order to build stronger muscles and overall body strength.

Machine weights or free weights like barbells represent the primary tools for resistance workouts, although your strength also increases when you stretch resistance bands or carve out time for pushups and pullups.

Your timeline for improved strength depends on the intensity of your resistance workout, as well as how often you visit the gym, according to Dr. Ed Laskowski, a Mayo Clinic fitness specialist. Lifting weights for 20 minutes on three days each week is sufficient to gain larger muscles and better strength.

“It's changing up your workouts on a very regular basis to make sure that your body doesn't get used to the task

doing the same workout over and over, the body's muscles dull to the routine

mixing up exercises, sets and reps, muscles become “confused,” forcing them to work harder

Glucose, which is transported by your bloodstream to organs and tissues after eating carbohydrates, provides an essential source of energy for both your muscles and brain when working out. As energy and glucose needs to increase with exercise, it's important to eat enough carbohydrates in order to fuel your workouts. Having low blood glucose levels during exercise harms performance and can lead to physical and mental fatigue, sometimes resulting in weakness, dizziness and hypoglycemia. Glucose also prevents the body from using protein for energy.

When glucose isn't needed for immediate energy, the body stores it as glycogen in the liver and skeletal muscle. Glycogen stores are especially important when working out, as the body's energy demands may exceed the amount supplied by glucose in the bloodstream after prolonged exercise or when exercising with insufficient carbohydrate intake. According to Iowa State University, during low-intensity workouts, glycogen stores can be used to increase glucose levels in the bloodstream for as long as 90 minutes -- whereas during high-intensity exercise, glycogen stores provide energy for only about 20 minutes. Active people therefore need to replenish glucose regularly by eating plenty of carbohydrates. However, in less-active people with adequate glycogen stores, additional glucose is stored as fat.

Photo Credit Jupiterimages/Brand X Pictures/Getty Images As more and more teenagers are being classified as over

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Protein is second to only water as the most abundant nutrient in the human body. All living tissue is made of 22 amino acids, amino acids that are only present in protein

The amino acids into which proteins are broken down to maintain the health of skin, mouth, eyes, hair; stabilizes appetite; necessary for carbohydrate metabolism; weight control, essential for normal functioning of the heart, nerve tissues, muscles, digestion, learning capacity, replacement of old cells and growth.

These amino acids work to repair muscle tissues and structures that are damaged during life and exercise. Cellular waste if not destroyed causes a bevy of ailments/disease and hinder the bodies metabolic processes.

Creatine - Learn More Best taken 1/2 hour or so BEFORE a workout and again RIGHT after a workout. What I do is take a creatine/juice/protein drink about a half hour before a workout and than another shake right after. This "bracketing" technique helps set up an anabolic (muscle-building) state for your muscles and helps prevent muscle breakdown from a workout (catabolism). Other than these 2 opportune times, you can add another creatine serving or two any time throughout the day. I usually recommend 25 to 30 grams of creatine on a loading phase and 10-20 grams a day on a maintenance phase.

Glutamine - Learn More Definitely take glutamine right before bed. This is where the overwhelming research shows the value of glutamine raising growth hormone levels significantly by taking 5 grams before bed. Also, another great time is upon waking, when your muscles have been without significant nutrition for up to 6-8 hours. Another good time for glutamine is about a half hour or hour after working out. This helps in the recovery/recuperation process from demanding workouts. So, creatine definitely before and after your workout and glutamine right before bed and right upon waking.

The best times to take ANY protein drink or protein supplements are as follows. I've listed them in order of importance, so based upon what you can afford, start at the top of the list and work down. When Should You Take It? The most important time is right after a workout. Your muscles are like a sponge and need instant nutrition for muscle recovery and growth. Right before bed. You're about to sleep for 6 to 8 hours. That's a long time without protein. Could you imagine going throughout your day (when awake) not eating 6 to 8 hours? Right before bed is important. Right upon waking. Same thing, you've just gone 6 to 8 hours without proper nutrition. Your body needs protein quick. Half hour before a workout. This sets up the "anabolic window" before your workout and provides your muscles with adequate nutrition so that the effects of weight training (weight training breaks down muscle-called catabolic) are not as severe.

Caloric intake is also very important for your strength levels. If your calories are too low for your energy expenditure you will be going backwards with your progress instead of forward.

f you are training hard and you are not taking in the optimal amount of protein that your body needs to recover and replenish from your hard workouts, much of your time in the gym will be wasted. This doesn't sound so good does it?

One very important thing your Dietician forgot is your pre and post workout nutrition plan. Where are they? What you eat before and after your training plays a major role in your success. If your nutrition plan doesn't have these included in them then you are definitely getting shortchanged on your results.

Whole Grains

Medical News Today recommends that you always choose whole-grain foods over white, refined foods in order to maintain healthy blood sugar levels. Specifically, it suggests you eliminate white rice and white pasta from your diet, and replace them with brown rice and whole-grain pasta

Fresh And Raw Fruits And Vegetables

The things that make you slim are not what keep you slim. You need a different skill set.

o stay slim, it turns out, you need to stay positive, regularly giving yourself praise, rewards, pep talks and back pats for staying on track. Forget modesty. Tell yourself daily, "Great job!"

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Eating Well with Canada’s Food Guide provides direction on the type and amount of food we should eat for overall health

By choosing a variety of foods from the four food groups (Vegetables and Fruit, Grain Products, Milk and Alternatives and Meat and Alternatives) and following the recommendations to choose foods lower in fat, sugar and salt, you can add to your overall health and vitality.

Eat more vegetables and fruit.

The amount of weightlifting and the amount of cardiovascular exercise you perform depend entirely upon your goals. If you plan on competing in a weightlifting competition or running a marathon, your training will need to be tailored accordingly. If your goal is to build strength and power while improving your overall health, your training demands can be less specific and less intensive.

Weightlifting training is unlike recreational lifting or bodybuilding in that you train to improve on two lifts. You will spend the majority of your training time practicing the two lifts, variations of the lifts, and then some simple assistance work such as barbell squats.

If you wish to make significant progress, increase both the intensity and the duration of your exercise, whether it is rowing, running, jumping rope, or swimming. And if you wish to improve at a specific activity, you need to train for that activity. While running will help your cardiovascular conditioning, it does not mean that it will make you a strong swimmer.

You will need to be about 16 years old in order to begin gaining muscle. The largest muscle gain in males will generally be between the ages of 18 and 21, if they are working diligently at it. Although this is the normal range, I have seen a 17 year old whose muscle development was very striking. Additionally, before the filming of "New Moon", Taylor Lautner was able to increase his muscle mass substantially.

Each individual has an "upper limit" of muscle that they are able to attain, without the assistance of drugs, and this limit is determined by a genetic predisposition. As you reach this genetic limit, building additional muscle will become more challenging and take longer.

Therefore, you should understand that gaining 15 pounds of additional muscle, when you have already increased your body's muscle by 15 pounds, will be a slower process. These general guidelines will not hold true if steroids are being used, however. Learning how to build muscle will not be an issue if steroids are being used.

The time frame in which you can expect to notice muscle gain depends on several factors: your current fitness level, the intensity and consistency of your workouts and your body fat percentage.

According to the National Academy of Sports Medicine--an organization that educates personal trainers--those who are new to exercise can expect to notice muscle gain within four weeks of beginning a strength-training program.

Everyone from sedentary adults to seasoned body builders possesses skeletal muscles, the muscles that support the movement of the skeletal system. Body fat acts like a blanket covering these muscles.

In order to build speed, run interval sprints to work on your technique, explosiveness and speed. Go to the starting line at your local high school or college track and sprint 100 yards. Go back to the starting line and then sprint 90 yard. Follow that by sprinting 75 and 60 yards. Take a 2-minute break and repeat the set. In addition to helping you build speed, this is a conditioning drill that will build endurance.

You can work on your speed by doing box jumping. Place a 15-inch box in the middle of the floor. Stand to the left of the box and jump over it one bound so that you are on the right side of it. Then jump back over it so you are on the left side. Do 10 side-to-side jumps; take a 30-second break and then repeat the set. This will build explosive strength in your calf muscles, which will help you run faster.

Hill running will help you build power and explosiveness while running uphill, and it will help you run with balance and form by running downhill. Run uphill 60 feet and then downhill the same amount. Take a 1-minute break and then repeat the set. This technique has been used by many NFL stars to increase foot speed, including Hall of Famer Jerry Rice. "I ran hills to prepare for every season," Rice said. "I didn't want anyone catching me from behind and I think running the hills really helped me."