• Warm up. Warming up forces blood and nutrients to your muscles so that they can push themselves as hard as they need to in order for you to reach your goals.

• Mix it up. Try and keep your workouts as fresh and new as possible. Your body will be forced to continuously adjust, this is how you get stronger and increase lean muscle.

• Use a journal. Keep track of your workouts in a small notebook so you can follow your progress. This helps motivate you and will keep you on track during those periods when it is difficult to workout. Write it down.

• Flexibility is key. When your muscles are more flexible you are able to use them through a greater range of motion, which increases overall strength. Touch those toes.

• Power through your workouts in less than an hour. Make sure your form and tempo is precise during the exercise, but don't waste time between sets. Your body will notice the difference.

• Decrease your sugar intake. Sugar can be found in plenty of natural foods so there is no reason to add more to your diet especially because it leaves you feeling sluggish and hungry shortly after you eat it.

• Eat your meat. Constantly feed your muscles protein so they can repair themselves, grow stronger, and help you reach the goals you set for yourself.

• Eat more often. Try and eat 4-5 smaller meals per day as opposed to your normal 3. This helps stimulate your metabolism and allows you to avoid being hungry throughout your day.

• Eat more in the morning. Your metabolism is fastest in the morning so the more you eat during the early hours of the day, the more you burn off.

• Fuel up before a work out. Eating a balanced, small meal about an hour before you work out puts protein and nutrients into the blood stream, allowing easy access to your hard working muscles.