For weight loss you will need to have PATIENCE AND CONSISTENCY. The high intensity will get your blood pumping, your muscles will be under a greater amount of stress and you will be depending on your energy systems even more for the calories burned.) You will sprint for a period of 25 seconds starting off and rest for 1 minute.) Sundays - Rest and Prepare for the week. Any plan that you start, you have to continue for life, or the effects will return. If you can't finish before the next minute starts skip the next set and rest for the 1 minute. You can switch it up with narrow or wide squats but keep the same number of reps and don't do more narrow sets than wide and vice-versa. If you can do a pull up then put a box under your feet at the gym and use you legs to help push as little as possible. If you can't do the squats then sit don in a chair and stand back up. If you can't do a plank that long then cut the time but have the rest time between sets match the time of a set and do your best for 1 hour.
A healthy weight loss program consists of: A reasonable, realistic weight loss goal. Even a small amount of weight loss can lead to big health benefits. Discuss weight loss with your doctor before getting started. Discuss weight loss with your doctor and decide on a goal. If you have a lot of weight to lose, set a realistic intermediate goal, maybe to lose 10 pounds. Remember that even a small amount of weight loss can lead to big health benefits. Using USDA 's online Adult Energy Needs and BMI Calculator , you can determine the number of calories needed each day to maintain your current weight. How Do I Know Which Weight Loss Plan is Right For Me? Keep in mind that you want to develop lifestyle habits that will help you maintain your weight in a healthy range. A short-term "diet" that you "go on" and then "go off" is not the answer to long-term weight management. If you are considering a commercial weight loss program, read Selecting a Weight Loss Program or Choosing a Safe and Successful Weight-Loss Program .
Pre Workout Meal plan for Fat Loss / Weight loss – For Women & Men. In this post, I gave you a simple, straight forward and user friendly pre workout meal plan for gaining muscle . Weight Loss – Here is the exact pre workout meal plans we use here at Performance U to help our clients and athletes maximize their fat loss. Pre Workout Nutrition for Fat Loss! Pre workout supplements for fat loss: Eat this (meal & supplements) within 30-60 minutes pre workout for fat loss: Note: Unlike for the purposes of muscle and strength building, we DO NOT always recommended consuming a fruit carbohydrate as a part of a pre workout meal for the purposes of fat loss. In general, for folks who seem to lose fat fairly quickly and easily, we’ll allow for a pre workout carb. For hard loser (folks who have a hard time losing fat) we may eliminate the pre workout carb. However, if your goal is purely fat loss and you don’t have to make weight for a specific sport. In my next post, I’ll give you the Post-workout nutrition strategies we recommends to maximize fat loss and keep the muscle!
You may also be able to pair a wireless chest strap heart rate monitor with your treadmill for the best accuracy. Monday: Fat-Burning Walking Workout : Start the week right with 60 minutes of this fat-burning workout. You will burn between 300 and 400 calories depending on your speed and weight. Wednesday: Treadmill Hill Workout : You can burn more calories per minute when using the incline feature of your treadmill. Because you will be working harder, aim for 45 minutes and get in at least 30 minutes of hill work, with your heart rate in the fat-burning zone of 60-70% of your maximum heart rate . If you are comfortable jogging, you can alternate jogging for your speed interval and walking for the recovery interval. If your treadmill doesn't have a speed interval program, vary the speed yourself using the formats for our Economy Speed Walking Workout . Or, take your walking outdoors for the day and walk in a park, along a greenway, shopping or exploring. Explore the different pre-programmed workouts on your treadmill for variety on the hill workout day and the speed interval day. If you haven't been walking regularly for fitness, you may need to start off with shorter treadmill sessions and build up your time each day. Work on your walking form, especially using our tips on how to walk faster so you can burn more calories within the same workout session.
Weight Loss Nutrition Plan. Choose a weight loss nutrition plan over a quick-fix diet! Which of the weight loss nutrition plans will work for you? For one thing, a weight loss nutrition plan that's a quick-fix diet is usually one that's fixated on the scale. A weight loss meal plan revolving around the scale doesn't realize that the scale doesn't tell the whole story. A calorie-conscious weight loss nutrition plan isn't one that you can build your life around.
We’re more concerned than ever with maximizing our workout efforts and getting the fastest results. Approximately 30 minutes after cardio, the body is optimized to replenish its energy stores— muscle and liver glycogen. Muscle protein synthesis occurs, setting off muscle tissue recovery and repair, replacing fluids, and helping the body adapt to the stresses of the workout. Carbohydrates should constitute 75 percent of a pre-workout meal, and protein should constitute 25 percent. 1-2 hours prior to strength training, consume protein in order to have an adequate reserve for the upcoming workout. The amount of protein required is based on body weight, intensity level, length of workout, and gender. Add protein and fiber to deliver a steadier supply of energy throughout the workout and prevent fatigue resulting from consuming only carbs. Your pre-workout meal should include low GI carbs to give you the energy you’ll need, and protein-rich foods to store in reserve. Generally, the average workout doesn’t demand the extra calories and electrolytes in sports drinks. Post-Workout choices For strength training, protein and carbohydrates are needed after a workout to help repair muscles, replenish the body’s glycogen stores, and prevent muscle soreness. Examples: Chocolate protein shake with protein powder, skim or soy milk, and a banana. For cardio, the key is to replace both carbohydrates and electrolytes lost during a workout. Whole grains, fruits, and veggies are the best sources of carbs for a workout. It provides an optimal balance of carbs and protein and is recommended for both strength and cardio training. 30-60 minutes after training, replenish with a 3:1 ratio of carbohydrates and protein to ensure adequate muscle repair and recovery.
Home » Weight Loss » 10 Years Thinner: Our 6-Week Diet and Exercise Plan. 10 Years Thinner: Our 6-Week Diet and Exercise Plan. Follow this six-week diet-and-exercise program, created by Christine Lydon, MD, and you’ll wipe out 15 pounds—and look a decade younger. And youd love to look younger. To help you on both counts, Health teamed up with fitness-and-weight-loss expert Christine Lydon, MD, to put together this groundbreaking plan based on her new book Ten Years Thinner: 6 Weeks to a Leaner, Younger-Looking You. To give you great results in six weeks, Lydon devised 20- to 25-minute combined cardio-and-strength routines with bursts of high-intensity activity that rev up metabolism (which naturally slows over the years).
This weight loss focused program is designed for men and women and will enable you to safely lose 10 to 15 pounds over 8 weeks. Complete with five high intensity 25-minute gym workouts, a detailed nutrition plan with meal suggestions and other practical information, this program will be your simple and clear action plan for achieving your weight loss goals for a happier, healthier and more energized you! This program requires access to a gym and you will be training 5 days a week for 20–30 minutes per session. The short intensive workouts will fire up your metabolism to have you burning fat around the clock and the nutrition plan will guide you towards a healthy and controlled diet that will keep you satisfied and on track to lose those extra pounds. In addition to helping boosting your metabolism for weight loss, the selected exercises will improve your cardiovascular health, upper/lower body strength, flexibility and joint range of motion. A simple yet comprehensive exercise and nutrition plan complete with practical tips, this program provides you with a clear action plan for achieving results. The short and intensive workout routines are designed to kick your metabolism into high gear in less than 30 minutes at the gym and leave you burning fat around the clock. Based on simple principles and full of helpful information and tools, the nutrition guide makes it easy to build a diet plan that works for you.
"Eat as much as you want and still lose weight!" A registered dietitian may also give you advice on a healthy eating plan and safe ways to lose weight and keep it off. Combined, these habits may be a safe, healthy way to lose weight and keep it off. Fact: Fad diets are not the best way to lose weight and keep it off. Combined, these habits may be a healthy way to lose weight and keep it off. TIP: To lose weight, reduce the number of calories you take in and increase the amount of physical activity you do each day. Fact: To lose weight, you need to burn more calories than you eat and drink. Together, you may be able to create a plan to help you reach your weight and health goals. It tells you how many calories and servings are in a box or can. TIP: Choose cuts of meat that are lower in fat, and trim off all the fat you can see. You can also find out more about nutrition and weight loss by talking with a registered dietitian through the Academy of Nutrition and Dietetics. Nutrients that may be lacking in a vegetarian diet are listed in the sidebar, along with foods and beverages that may help you meet your body's needs for these nutrients. Information, tips, and interactive tools about healthy eating and physical activity, as well as healthy eating on a budget, are available from the U. How to Understand and Use the Nutrition Facts Label. Food and Drug Administration's website guides you in using the label to select healthy food for yourself and your family.
Weight Loss Workout Plan. Whatever your situation may be this weight loss workout routine will be your saving grace and will shed the pounds, while building muscle like you couldn't believe. Building muscle while incorporating cardio is the best way to lose weight and keep it off! This weight loss lifting plan is designed to first and foremost lose weight, but unlike other plans that only use cardio this weight loss schedule will also build muscle. Each of the exercises in the weight loss lifting plan is completed once, with a relatively high rep range of 12-15 to induce fat burning. This weight loss plan can be adjusted to meet any experience level by adjusting sets, reps, and rest times.
Instead of trying to change everything at once, here is a plan that will have you adjusting your diet and nutrition habits incrementally. This allows you to acclimate and create new and healthy lifestyle habits one week at a time. 1) Record everything you eat and drink for 7 days. You may find some trends in your eating habits and choices by writing down all foods and beverages that go into your mouth. By analyzing your intake, you can determine the calories, fat, protein and carbohydrate content (and many more nutrients) you eat on average. You are more likely to commit to a change if you write it down. Week 2: Set up a schedule or routine for your meals. Evenly spacing your meals and snacks keeps you energized and reduces hunger. Don’t let your appetite get the best of you. Have something available to tide you over in case your meals are delayed. Clear out any junk food to reduce temptation; do this in your freezer, refrigerator and pantry. Basically, make your kitchen and pantry user friendly for meals at home and on-the-go. You can’t take healthy food with you or save it for later without the right tools. You’re more likely to prepare healthy meals if you have everything you need at hand.
Beginner's Gym Workout Plan for Weight Loss. Hitting the gym with the goal of weight loss is one of the best choices you can make for your health. The three main aspects when designing a gym-workout plan are: resistance training builds lean muscle, cardio burns fat and nutrition makes it all fall into place. How you plan your workout schedule affects how much progress you make. Because your body requires time to rest between resistance-training workouts, schedule at least one rest day between two resistance-training days. A suitable schedule for beginners is three days of resistance training per week. You could do cardio on the same days as you do resistance training if you wish, taking a 30-minute to one-hour cardio session as a warm-up for the resistance-training session. Alternatively, schedule cardio sessions on the days after resistance-training days; this is a suitable choice if you feel that scheduling both cardio and resistance training on one day is too demanding on your body. Your weight-loss schedule will consist of two types of workouts, one of which is resistance - or strength - training, including exercises with free weights, kettlebells and cables. For resistance training, choose 15 exercises that target all of the major groups of muscles in your body. For each resistance-training workout, perform the exercise in one of these groups; alternate groups throughout the week so that you can finish all 15 exercises by the week’s end. For cardio, which is any activity that elevates your heart level for an extended period of time, choose one to three aerobic activities that you enjoy doing. Because you want to optimize weight loss, try to keep your heart rate at 60 to 70 percent of maximum for at least 30 minutes. You can use a heart rate monitor for this purpose, or many machines in the gym can display your heart rate.
You are here : Home / Best You / Workout Routines / Weight-loss workout plan: Lose 10 lbs in 6 weeks. Weight-loss workout plan: Lose 10 lbs in 6 weeks (1/8) Lose weight in 6 weeks. Ditch those last 10 pounds or kick-start a loftier weight-loss goal and get toned this year with our plan, designed exclusively for Best Health by Vancouver personal trainer Colin Westerman, owner of F. Pair this workout with our healthy Weight-Loss Meal Plan —we’ve done all the calorie counts for you—to help you reach your goal. These exercises are designed to amp up the burn and give you better results as the weeks go by. You zap away more calories in one workout this way than doing the same moves at a longer, more leisurely pace.
Weight Loss Nutrition Plan. Weight Loss Meal Plans and Weight Loss Workout Programs. A weight loss meal plan is meant to fuel your body, not deprive it. Weight loss DVDs should also give you great exercise routines with the weight loss meal plans. Tips to Losing Weight for Your New Weight Loss Nutrition Plan. Calorie counting during a weight loss nutrition plan that comes with your weight loss DVDs can be a recipe for disaster. A better weight loss meal plan is one that informs you about the foods you're eating so you can make your own choices. Your weight loss nutrition plan should encourage you toward foods rich in nutrients and fiber. A sensible weight loss meal plan is one that you live with every day of your life.
Take a detailed look at the obesity epidemic, common causes of weight gain, popular diet plans, and how to exercise to look your best. Along the same lines, if you eat foods that are nutritionally dense, it will be easier for you to maintain weight and fend off cravings. This period of exercise will make you feel better, and will hopefully reduce your stress levels enough that you don't give in to the need for comfort foods. This weight gain typically occurs between the ages of 35 and 55. You want to adopt a new "eating lifestyle"; something that you will stick with (and add calories too to maintain weight) once the weight loss is over. When on the Warrior Diet, you alternate between carb heavy and protein heavy meals. During the week you eat proteins, fats and veggies. In addition, the fact that you are making better food choices will help with the weight loss process. First and foremost is the reality that once you are off this style of a diet, you will be right back to your old ways of eating. The amount of calories burned in a given hour can depend on intensity and weight. If you can address the problems with your diet, and reduce these issues and occurrences by 80%, you should have a rather easy time maintaining your existing weight.
Find a Plan is home to free, complete fitness plans from the industry's best experts. Every plan includes workouts, nutrition information, supplement advice, and more. Free Fitness Programs By The World’s best Trainers. Already know your plan? Find a Plan is the world's best place for free, comprehensive fitness plans! Whether you want to lose fat, build muscle, boost strength, or completely reshape your body, we have the perfect program for you. Designed by top trainers and fitness experts, our plans include video instruction, daily workouts, nutrition information, supplement guides, email inspiration, and more. Fitness Is Knowing You Earned It. You Can Change Your Life. No matter your goal, we have a complete fitness plan for you! Our printable calendars give you the means to stay organized and motivated through each program. Our trainers provide shopping lists, recipes, and even examples of weekly meal plans so you can stay on track! Choose your perfect plan and track your workout with the press of a button. Our up-coming mobile apps will make fitness fit in the palm of your hand. For the first time ever, he's giving you all that knowledge and experience in one science-based program: Jim Stoppani's 12-Week Shortcut to Size.
-Bring water with you for your workout. -Memorize the sequence of exercises for your circuit training WORKOUTS #1 and #2. Know where the equipment is that you can use for your circuits before you begin and be sure to have some options in case your preferred piece of equipment is not available. You are going to continue doing circuit training with the addition of a few more sets for both WORKOUTS #1 and #2. Below each muscle group is an example of a cable machine exercise that you can do for your circuit. Remember that you can still use any of the weight machines; we are simply adding in cable machines to create more variety and challenge your muscles in a different way. Chest – 6 exercises / sets, perform 8 to 15 reps for each set. Biceps – 6 exercises / sets, perform 8 to 15 reps for each set. Legs – 6 exercises / sets, perform 8 to 15 repetitions (reps) for each set. Back – 6 exercises / sets, perform 8 to 15 reps for each set. Shoulders – 6 exercises / sets, perform 8 to 15 reps for each set. Triceps – 6 exercises / sets, perform 8 to 15 reps for each set. In case you missed it, we published your Diet and Nutrition plan for the first 30 days.
Welcome to Weightplan, the health and fitness community that can change your life. Created by some of the world's top health and fitness experts, Weightplan is a highly valuable health, fitness and nutrition resource which provides professional expert advice to help you fulfil your health and fitness goals. We're all different, with unique and individual fitness and weight loss goals, Weightplan is designed to offer professional advice and support, it's like having your own virtual personal trainer available to you 24/7.
Any successful fat loss program is going to take you out of your comfort zone, both in the gym and in the kitchen. To maximally reduce your body fat percent, you’re going to have to start in the kitchen. So, to stimulate as much fat loss as possible, your program will consist of 3 full body workouts per week (alternating between Workout A and Workout B) with 2 days of cardio and 2 days off. Next, set up a treadmill to the maximal incline and at a speed you can sprint for 30-seconds. Perform a 30-sec hill sprint and carefully step off the treadmill (keep it running). Perform 30-sec Elbow Plank on the exercise ball. Perform 30 reverse crunches while holding the dumbbell (which is placed on the floor above your head). Next, set up a treadmill to the maximal incline and at a speed you can sprint for 60-seconds. Perform a 60-sec hill sprint and carefully step off the treadmill (keep it running). Perform a farmer’s carry with the heaviest dumbbells you can find.
Exercise and Weight Loss. For weight loss , it really matters that you cut back on the calories that you eat and drink. Any exercise is better than none, and that helps your body slowly get used to being active. Once you’re in better shape, you can gradually exercise for longer periods of time and do more strenuous activities. When you’re up for it, you can ramp up the intensity and get the same benefits in half the time. You can do anything that makes your heart and lungs work harder, such as walking, biking, jogging, swimming , fitness classes, or cross-country skiing. If you don’t exercise and you’re a man over 45, a woman over 55, or have a medical condition, ask your doctor if you should avoid any types of activities. Stretch all your muscles at least twice a week after you exercise.
The prevailing opinion is that people with chronic depression do not deserve the same grace as those with quantifiable ailments and should either ‘snap out of it quickly’ or take an extended holiday to sort out their ‘messy heads.’ If you are thinking about starting SSRI treatment for depression or are already taking meds but battling with the side effects or levelling out, here are a few essential tips that will help you on the road to recovery. If you have already spoken thoroughly with your health care professional and been prescribed a medication suited to your unique condition read on and put these practical daily measures into motion to help you get the best results out of your pills. The more serotonin that flows naturally in and out of the brain on a daily basis, the happier and more chemically balanced the individual. The sad reality is that many depressed and anxious people turn to liquor to ease their minds and their excessive consumption actually does more damage than they realize. Try it and fully realize the difference that regular rest can do for your mind as it tries to recover from the cloud of depression it once fell into. What happens when you pair positive thinking, external support and a chemical boost in the form of your SSRI? Research has indicated time and again that certain pain killers interfere with or completely negate the efficacy of SSRI medication in treating depression ( 10 ). So while you’re chucking back the ibuprofen for those headaches your SSRI’s give you, you’re actually blocking their action and extending the time it will take for your head to come right and your side effects to dull or cease. Despite the weight gain or loss many people complain about on antidepressant medication, it is extremely important, for their effect on your serotonin levels, that you eat regular, balanced and nourishing meals that leave you feeling satiated and content. As mentioned in point 1, only consistency and time will reveal the true benefits of your particular antidepressant. Give them the benefit of the doubt for at least three weeks and they may just surprise you and finally give you your glorious life back.
Diet Plan Guide: Daily Calorie, Protein, Fat & Carb Intake and Sources. How do you figure out what your daily calorie, protein, fat and carb intake needs to be and what food sources those nutrients should and should not come from? And these are really the most important things you need to know about your daily calorie intake and just creating a proper diet plan in general. How do you adjust your daily calorie intake for your goal? Now that your daily calorie intake is set up, it’s time to set up the protein, fat and carbs that will supply these calories. The next most important part of your diet plan is your daily protein intake. After your daily calorie and protein intake, your daily fat intake is the next part of your diet plan that needs to be set up. So, just figure out what 25% of your total daily calorie intake is, and then divide that amount by 9 (because 1g of fat contains 9 calories) to figure out how many grams you’d need to eat per day. With calories, protein and fat all set up, the last part of your diet that needs to be figured out is your daily carb intake. We’ve now calculated your daily calorie, protein, fat and carb intake and set up the most important aspects of your new diet plan.
Week 1 - 3 low carb days with 2300 calories, 3 moderate carbs days with 2400 calories, 1 high carb day of 2700 calories. Week 8 - 3 low carb days with 2000 calories, 3 moderate carbs days with 2300 calories, 1 high carb day of 2700 calories. Week 9 - 3 low carb days with 2300 calories, 3 moderate carbs days with 2200 calories, 1 high carb day of 2700 calories. Week 10 - 3 low carb days with 2200 calories, 3 moderate carbs days with 2200 calories, 1 high carb day of 2700 calories. Week 11 - 3 low carb days with 2100 calories, 3 moderate carbs days with 2200 calories, 1 high carb day of 2700 calories. Week 12 - 3 low carb days with 2000 calories, 3 moderate carbs days with 2200 calories, 1 high carb day of 2700 calories. Week 1 - 3 low carb days with 1500 calories, 3 moderate carbs days with 1600 calories, 1 high carb day of 1900 calories. Week 8 - 3 low carb days with 1200 calories, 3 moderate carbs days with 1500 calories, 1 high carb day of 1900 calories. Week 9 - 3 low carb days with 1500 calories, 3 moderate carbs days with 1400 calories, 1 high carb day of 1900 calories. Week 10 - 3 low carb days with 1400 calories, 3 moderate carbs days with 1400 calories, 1 high carb day of 1900 calories. Week 11 - 3 low carb days with 1300 calories, 3 moderate carbs days with 1400 calories, 1 high carb day of 1900 calories. Week 12 - 3 low carb days with 1200 calories, 3 moderate carbs days with 1400 calories, 1 high carb day of 1900 calories.
If your goal is to start exercising and lose weight, this 12-Week Program gives you all the tools you need to start exercising. Basic nutrition tips to help you eat healthy and reduce your calories. And, if you find yourself falling off the fitness wagon, don't worry. This program will help you dig deep and find the strength to keep going. You may find it helpful to keep a workout journal (find one at Amazon.com ) to track your progress and keep you on the right track. When you sign up for 12-Week Program , you'll receive an email each week detailing your daily exercise and nutrition assignments. Tips to keep you motivated to exercise and eat healthy. Decide when you will workout (in the morning, at lunch or after work) and write it down in your calendar or fitness journal. Plan and prepare your meals for the week beforehand, if you can. Use every resource you have to motivate you, including your friends, family, and co-workers. Reward yourself at the end of each week if you completed all your workouts. Be sure to listen to your own body and do what's right for you.
You're training hard every day with your program, going heavy on the weights and sweating up a storm with cardio . Newsflash: While that's critical to your ultimate success, that's just not enough for you to lose the fat you want to. Even if you work out hard for an hour every day, that still leaves 23 more hours for you to wreck all your hard work in the gym with just one slip-up: a measly handful of chips, a beer with the guys or a burger at lunch. "The diet is 65% of what you need to get in shape," he says. You've got 28 days to get to your goal, so we've recruited Juge to help you every step of the way. This is your mantra for the next 28 days. There's just no way around the diet, says Juge, and eating clean is the name of this get-lean game. Up your protein only if you're heavier than 250 pounds, or you're very hungry and need to add food during the day. The hardest thing is to develop the new habit of preparing your meals and taking them with you." The first week is the most difficult, so prepare yourself for some challenges as you abandon your usual routine. You"ll now have to bring your food with you and resist the temptation of spicing up your meal with the Doritos in the vending machine or your usual can of Coke. "Many of my clients have their cheat meal on Sunday, so then they're ready for Monday and the week to come," he says. Afterward, get right back on the wagon with your next scheduled meal. I tell them, just keep looking at that picture and think of what you're going to look like in a few weeks."When it comes to cravings, protein drinks and bars may also help cure your need for sugar, says Juge.
The diet that is used on a fat-loss program is the ultimate determining factor on whether or not you will lose the weight. The EFA's help to give you energy and to keep your metabolism running optimally. The best fat-loss workout is a mix of heavy training and cardio. This would have you training upper body twice the first week and lower body twice the second week, which is a good way to shock your muscles. Note the weight that you used and the number of reps that you got on each and every exercise. It should be done every day of the week, except on days that you train lower body in the gym. It is important to realize that it isn't just the diet or just the cardio that will allow you to burn crazy amounts of fat. The weight lifting, the cardio, and the diet all combine to make your body burn fat for fuel instead of muscle. Your caloric deficit is one of the main determinants of how much fat you lose. The knowledge is all here for you - how you use it is up to you - now go melt that fat! However if you are new to the world of fat-loss. A Cardio Routine To Help You On The Way. You will in turn get fitter and burn more fat in the same amount of time due to working harder!
Whether your goal is weight loss , muscle gain or getting in shape , what you eat before exercise can make the difference between an energetic, perhaps even peppy, workout and a tired, looking-at-your-watch-every-five-minutes workout. Follow these basic guidelines for the best nutrition for weight loss and exercise. If you like morning workouts (before your body has a chance to protest), try to nibble on something to avoid feeling dizzy and hungry. You may think peanut butter is fattening, but the monounsaturated fat is good for the body and will keep you full, which helps with weight loss. In order to avoid hunger pains and fatigue during your noon workout, try this: One or two hours before your workout, eat a balanced meal that's around 300-400 calories. If you're having a snack before your workout, make sure you eat a balanced meal after your workout to repair your body and restore your energy. You're on the way to the gym and you're hungry. 2-3 hours before you leave work, eat a small, balanced meal that's around 400-500 calories. When you're finished exercising, you need to replace the fluids and nutrients so your body can recover from your workout. Scientific studies can be confusing on exactly what to eat, but generally suggest that eating a balance of carbs, protein and fat in your post workout meal will help your recovery. Our Sports Medicine Guide has everything you need to know about After Exercise Recovery Foods and Recovery Drinks .