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Diets can work but, in most cases, they are too prescriptive and fail to consider your personal likes, dislikes, and circumstances. Instead of following yet another one-size-fits-all diet, create your own healthy eating plan by using these ten commandments.

Need to torch those extra calories and increase overall speed and strength? This High Intensity Track Workout will not only burn excess fat, but it will help you burn the competition as well!

Not all proteins are created equal! In an era where heavily processed meats have become the norm, focusing on the right types of proteins can help prevent diseases that come with the overconsumption of fatty or processed meats.


Fat loss often seems like a very complicated subject, but that's not really the case. You need to eat less to create an energy deficit and exercise more to burn calories. The trick is to find the methods that work best for you and that you can stick with. Fat loss and ongoing weight control are not achieved overnight. Instead, they are long-term processes - try different combinations of these methods until you find the best fat loss solution for you.

Branched Chain Amino Acids (BCAAs) are made up of the three essential amino acids: leucine, isoleucine, and valine. These three amino acids have to be ingested through supplementation or nutrition, as your body can't make them. Beyond BCAAs make up about 40 percent of your daily requirement of the 9 essential amino acids, hence their importance in your fitness regimen for recovery and performance.

Balancing cardio and strength training is not always easy, and poor planning could impede the benefits of both types of workout. It's important to decide why you are doing cardio and then work it into your program where it will have the most benefit and least drawbacks. This may take some experimentation but, whatever your goal, some cardio will help you get their sooner.

Need new ideas for your upper body workout? Check out our TOP 5 upper body exercises for WOMEN!

When it comes to exercise and eating right, nutrient timing is key. Nutrient timing is a strategic pattern of consumption before, during, and after a workout to fuel training and promote recovery. There has been a lot of differing information put out about nutrient timing, and while some say there is no difference for when you consume your meals, others show proper nutrient timing can speed recovery, prevent injury, and prime your body for gains in fitness.

Rest days should not be inactive and there are a lot of things you can do that will enhance recovery. Plan your rest day activities in the same way you plan your workouts. Rest and recovery are essential, but active rest is more beneficial than passive rest.

Whether your aim is to improve overall health, get fit, or just stay a few steps ahead of the aging process, turning to the wealth of resources available online is one of the first things most people do. Unfortunately, most people leave recovery to the wayside. If you're serious about your fitness, recovery is arguably the most important aspect of your training. Your rate of recovery will have an effect on your next training sessions, which is why you should prioritize your time outside of the gym as well.

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