#carbs and sugars might not be amazing in huge amounts for the long run unless youre using lots of energy but theyre something yknow

[ofcowardiceandkings]

the heirarchy of good habits for feeding yourself when you have brainfuck doesnt need to be all at once at all and in fact is probably best not to do it that way

start by making sure youre getting enough calories at regular intervals to fuel your body

then move forward to making sure youre getting enough fruit n vegetables in whatever form you can

then you can start to worry about nitty gritty things like salt intake or cutting out some sugars or saturated fats or more protein or whatever you need to do for your health

its WAY more important to be getting all the right stuff first than be cutting things out with nowhere to go

[littlethingwithfeathers]

Whole 30: A Retrospective.

So here we are... Day 31. I made it! Sugar in my coffee has never tasted so good... even if it is an eighth of what I used to use.

Here’s a brief rundown of my month, and then I’ll get to my more detailed thoughts.

Plan: Whole30 diet, which meant for 30 days I consumed basically only fresh veggies and fruit, some nuts, and meat. No dairy of any kind. No grain of any kind (this includes quinoa and such). No soy of any kind. No preservatives of any kind (save a few that were given a pass). No sugar or artificial sweeteners beyond what occurs naturally in food. No beans (save anything where I also eat the pod, like snow peas or green beans.). No alcohol (cries forever).  It’s a hard reset, basically.

Status: I’m amazed at how much better I feel. While inflammation was never a huge problem for me, I can tell that getting my hormones in order has helped clear my skin and given me a better sleep schedule.

Weight lost: 15 pounds! I was hoping for at least ten (that was how much my mom lost)! Wow. Down to 184.2 from 199.2! Hopefully, adding more serious exercise will continue this trend.

Pros of this diet: 

It’s actually not that hard, if you are really proactive and take care of yourself. All the restrictions seem really scary, and before the age of the internet and Google, it would have seemed nigh impossible. 

I did lose weight! 

Better sleep. Clearer skin. A lot of people report lessening of joint and muscle pain.

No calorie counting, point system, or any similar ridiculousness. And within the bounds of the rules, eat all you want. Eat until you are full. If you’re hungry, you’re doing this diet wrong. And that leads me to...

Hungry feels different. It’s not this sudden, desperate, oh-god-must-consume-food panic. It’s more just...  yeah I need to eat something. And would you look at that, it’s noon.

Cons of this diet:

You have to cook. There’s almost no getting around this unless you want to live on vinegar dressed salad for a month.This was not a con for me but it might be for some people.

You have to become a label reading maniac. It gets tiresome for the first couple of weeks, but you learn quickly what to watch for where, and stop having to think about it so hard. But there is a learning curve and you have to be diligent. Like did you know there’s sugar in a lot of commercial beef broth? Neither did I.

There are actual, honest to God, side effects early on as you detox from the sugar rollercoaster. Mood swings. Headaches. But it doesn’t last forever. It’s just annoying for a week or two depending on how addicted to sugar you are.

Unless you live in NYC or California, kiss eating out at most restaurants goodbye for the duration. Seriously... there’s maybe two places in my sizeable city where I can eat something other than a salad, and one of them is Whole Foods. It really bites.

Here are some more detailed thoughts under the cut.

Attitude:

You should to come to something like this with an attitude of discovery. It really helps keep you from cheating if you’re constantly wondering, “I wonder how I’ll feel tomorrow?” Experiment. Be aware of your body and what it’s saying and how it changes. For me the differences were pretty marked, and that made the first couple of weeks (which are the hardest by far) worth it.

Cooking:

I really feel like being able to cook for yourself is essential to success on this diet. I never slipped, but the times that I came closest were when I found myself stuck with unappealing options for food (usually something cold like a salad) because I didn’t plan ahead. Warm, filling meals are key to ensuring you stay on track and aren’t tempted to stray. 

If you don’t know how to cook, do one of two things. If you’re someone easily derailed by excuse-making or roadblock-finding, learn to cook before you do this. You don’t have to be Julia Child, but get comfy making a few things like soup, stuff in a crock pot... the basics. Look back through my #whole30 and #recipes and you’ll find some recipes to try. They’re all pretty easy. 

Or if you’re one who takes things like that as more of a challenge, use this opportunity to learn how to cook. I tried cooking lots of new things while on this diet, and some things are definitely keepers even after the 30 days is up.

Either way, I really feel like being able to cook is -almost- a requirement here, unless you live in some alien hippie-scape like California or NYC that’s full of hipsters and free-range vegans. The food culture in this country on the whole is such that you will largely be on your own to supply yourself with good things to eat. No stopping somewhere on the way home from work. No picking up something between rehearsals. Trust me. I’ve been there. You will have to take care of yourself. And apples and almond butter will only take you so far.

Water:

Holy sweet Cheezits. Get ready to drink all the water ever on this diet. I’m serious. It’s insane, and it actually freaked me out a little. But, I did some reading and apparently this is a pretty common problem that can be attributed to several factors. 

One being that if you depended on sugary off-diet drinks for your fluid intake, you are probably drinking far less fluid than you realize (this was me for sure). But even actually calculating how much water I should drink per day, and sticking to it, I was still thirsty a lot of the time. Which leads me to...

Another factor is that if you’re eating less processed/fast food, you’re likely taking in a lot less salt than you usually do. And salt helps your body retain water. Make sure when you’re cooking, you salt your food well enough. 

There’s also the possibility that shaking up the amount and type of carbs and fats you’re eating is causing a change in how much water you’re retaining. The book recommended making sure you’re eating a lot of “wet” fruits and veggies. 

According to the book, this should largely sort itself out over time. It never really did for me until the very end, despite my awareness of the issue and best efforts to solve it. But drinking more water never hurt anyone. Just be ready to haul a big jug around.

Unhappy guts, headaches, cravings, and mood swings:

This is one of the first diets I’ve ever seen that comes with a list of side-effects. And they aren’t lying. If you’ve got time to read the book, it actually lists out when you should expect these symptoms and for how long... they’ve got it down to a science. But anyway, here’s my experience...

If you’re like me and you are not terribly keen on rabbit food, this diet is going to throw your guts for a loop. So just... be ready. There’s not really much to do to help with it that I’ve seen. It’s just part of the process. For most people it clears up in the first week or two if it’s a problem at all... it lasted me most of the whole month. If you’re worried about this, it might be worth your time to eat some probiotic stuff like Activia or whatever in the run up to your start date. But I can’t vouch for whether or not it helps.

Headaches have been a thing too, at least for the first couple of weeks as my body got used to the severe lack of sugar. Ibuprofen and doing a little light exercise like going for a walk helped.

The first couple of weeks were also pretty tough on the bloodsugar swings, but I got through it. It seriously felt like mild drug withdrawals, which was sort of scary to think about. The book offers some excellent advice for telling the difference between “hungry” and “sugar craving.” When you find yourself “hungry” think to yourself, “Well, I could have some roasted carrots, grilled chicken and green beans.” or whatever the equivalent meal will be for you. If that doesn’t sound appealing, it’s sugar you’re craving. My best fix was to have a tall glass of water, a small palmful of almonds, and go for a walk. It would usually sort itself out. But it took discipline. 

The toughest part of this diet for me in a lot of ways was the mood swings early on. Cutting out sugar sends your hormones into a state of eternal WTF and there’s really not a fix for it other than isolation and time. Thankfully, I work from home, and my husband and roommate don’t, so I had lots of alone time to deal with it without casualties. And it helps to be aware that the moodswings are a thing. So, just know you’re not going crazy. Like everything else, it passes.

Cooking Fats:

This diet makes a huge deal about cooking fat. They give you all sorts of choices to keep you away from butter and peanut/soybean oils, like coconut oil, ghee, and so forth. And many of the recipes call for these ingredients.

Personally, I just kept to good old fashioned olive oil and rendered animal fat (like from beef and sausage that’s been browned) for the majority of my cooking. And I got some sesame oil for making stirfried veggies. All the other options seemed too expensive, and even before I went on the Whole30 diet, olive oil has always been my fat of choice for cooking. So don’t feel obliged, is what I’m saying.

Some serious saviors:

Here are some products and ingredients that saved my tail during these 30 days.

- whole raw unsalted almonds. I wouldn’t have made it without these to snack on when I got a sugar crash. It doesn’t take many to kill a craving... just 6 or 8 or so at most. Do yourself a favor and get a good sized tub and just keep them in your kitchen. My mom also likes olives for this as well. Just check your ingredients. 

- dried fruit bars. “That’s It” and “Pressed by Kind” are my favorites, though I like the former best because they’re cheaper. They’re exactly what they say on the tin... just dried fruit that’s been ground and pressed into bars. No preservatives or sweeteners. They aren’t something you should eat every day, but they are a lifesaver for when you get caught somewhere and didn’t bring your lunch/dinner. It’s a good idea to bring almonds with you too, just to get a little protein in your snack.

- sesame oil. I know... sounds crazy. But let me tell you, I spent most of this diet willing to sell my kidney for a decent stirfry, and vegetables sauteed in sesame oil with a little garlic and ginger kept me from having to resort to backalley surgery.

- Califia Farms brand Black and White coffee drink. It’s almond milk and cold brewed coffee with a little coconut cream. It’s amazing and much better than just plain black coffee or coffee without sugar.

[old-soulless]

15 Ways to Keep Your Energy High when Working Out

Working out improves self-esteem, particularly when people see the physical results from their workouts.

Completing an intense workout can also make an athlete feel accomplished and healthy. However, successfully completing intense workouts over time is a daunting task. Read on for 15 tips on increasing your energy while working out.

15 Ways to Keep Your Energy High when Working Out

1) Eat Light Snacks

Some people believe that eating before a workout is counterproductive, but this isn't true. Your body needs some food to burn off. If you're a morning person who runs before breakfast, rise fifteen minutes earlier and get a snack before your run. Have a bowl of cereal with skim milk. Make sure you chose a cereal high in fiber. The carbs, protein and fiber from the cereal and milk should be enough to fuel you through your workout.

2) Eat Several Small Meals

Rather than eating three big meals per day, opt for five or six smaller meals so that you can have added boosts of energy throughout the day. It's also important to listen to your stomach. Eat when you're hungry, and eat small snacks before, during and after strenuous workouts. Try to avoid snacks high in processed sugars. Though sweets may give you energy, that energy is short-term. The same is true for coffee. Though caffeine in coffee gives you a quick boost, it doesn't provide enough nutrition to help you sustain energy long-term. Instead, reach for foods high in whole grains and protein. Try the following:

Beans

Oatmeal

Walnuts

Banana slices and peanut butter

Greek yogurt

Quinoa

If you're completing a tough gym workout, be sure to take some snacks along in your gym bag. Once you've finished your set of bench press or completed your time on the exercise bike, have a light snack before finishing the rest of your work. Try a handful of almonds or a banana to give you an energy boost. The following are also good, light snacks that can provide you with added energy:

Cup of yogurt mixed with low-fat granola

Apple

Raisins

Low-calorie protein bar

1-2 servings of berries (try blueberries or strawberries)

3) Stay Hydrated

Everyone knows that you should drink water or a sports drink during your workouts, but you also want to make sure you're staying hydrated throughout the day. If you try an intense workout you've never tried before, the next day your muscle groups will probably be sore. Drinking plenty of water before, during and after you work out will help prevent those muscles from cramping up. Staying hydrated also helps eliminate the fatigue associated with dehydration.

4) Get Plenty of Sleep

Working a full-time job and maintaining a strenuous workout routine can make you feel constantly on-the-go. This makes it easy to neglect the simple things, like sleep. However, if you expect to continue working out at a high level, it's also a good idea to make sure you're well-rested. Get as close as you can to eight hours of sleep per night.

5) Stick to a Weekly Routine

One way to ensure you can get through your workouts is to set a weekly schedule and stick to it. Skipping a week of training makes it more difficult to get acclimated to a vigorous workout. Set aside several hours each week to dedicate to working out. Don't make any other plans during your workout time. Hopefully setting a schedule will help your body get used to the routine/habit of working out.

Don't expect to start running marathons after a month. Instead, start with an obtainable goal. Once you've met that goal, raise the bar a little higher every week. For instance, if you're training for a marathon, begin by running a certain number of miles the first week. Once you've done that, run increasingly more each week.

6) Keep a Journal

It's also a good idea to keep a diet and exercise journal. Record your completed workout routine at the end of each day. Also keep a daily tally of all the foods you've eaten. Then, write a paragraph or two detailing what your energy level was like on that particular day. This will help you recognize the foods and behaviors that helped you meet your goals.

7) Listen to Music

Recently, much scientific research has been dedicated to studying music's effect on the mind and body during workouts. Because of its ability to elevate mood, music can often make people temporarily forget the pain of working out. Music also has the power to motivate people and make them want to move their bodies. When an upbeat song comes on the radio, people want to dance to it, whether they suppress this desire or not. Hip-hop, rock and pop songs are some of the most popular workout music genres, and perhaps this is because these genres often feature upbeat tempos.

8) Absorb Inspirational Media

One awesome way to stay motivated to work out is by watching and listening to inspiring stories. Professional athletes often have amazing stories to tell about perseverance and beating the odds. Buy a sports stars' memoir or watch a sports documentary right before you hit the gym. Identifying with another athlete might motivate you to push yourself harder. For extra motivation, keep pictures of your favorite sports stars around your home gym.

9) Find a Workout Partner

Working out with a friend helps keep you accountable. Not showing up for a workout will not only mean letting yourself down, but letting your partner down as well. This means you'll hopefully be more motivated to show up for sessions. Having a partner can also help increase your energy, especially if you choose a vocal partner who can push you. A friendly competition with your workout buddy is also a good idea. Try to see who can perform better. Set goals and help each other achieve them. Your workout buddy also gives you someone to vent to, and it helps that they experience the same soreness and can relate to your struggles.

Having a workout buddy is also imperative if you're into dangerous sports like weightlifting. Never strength train alone. Having a muscle cramp while deadlifting or bench pressing can result in a serious injury. A workout buddy can spot you and take heavy weights away from you in the event of a muscle cramp or lull in your energy level.

10) Don't Forget to Warm Up and Cool Down

Stretching and warming up are essential when working out. Your muscles respond to stress and challenges better after they've been gradually loosened before a workout. Warming up prepares your body for exercise. It can also help prevent you from pulling a muscle. Warm bodies also tend to perform better than cold muscles, which can translate into longer endurance. It is recommended that your warm-up for 5-10 minutes before taking on a more strenuous task. Some good warm-up exercises are as follows:

A short, brisk walk

A slow-paced bike ride

Slow-paced elliptical or treadmill workout

After working out, it is also imperative that you cool down. Cool down activities can help prevent your blood pressure and heart rate from dropping dramatically. Cooling down can prevent dizziness and combat cramping in your muscles. Here are a few good types of exercises:

A 5-minute walk at a leisurely pace

Leg stretches

Light jog in which you decelerate into a walk

11) Vitamins, Electrolytes and Minerals

Because you're depleting a lot of energy during your strenuous workouts, then you should make sure you're replenishing your vitamins, electrolytes and minerals. You can replenish them with foods, but you might also consider taking a supplement or two. Consult a medical professional concerning which brands and intake amounts are right for you.

12) Eliminate Stress

Though some people may not realize it, stress is a huge energy zapper. Ever walk into a room and sit next to someone with a defeatist attitude? Ever spend an hour listening to someone's complaints? If so, you probably noticed a drop in your own energy level. Yes, it's important to be a good friend by listening to your loved ones, but try not to let it affect your own energy levels. Once you feel yourself feeding off someone else's negative energy, it's time to step away for a moment and recharge. Being a good friend does not mean putting your own needs last. You can support even your Debbie Downer friend without listening to every little nitpicky complaint she has.

13) Meditation

Exercising makes you physically exhausted, but finding motivation to go out and exercise each day can also have an impact on your mind. To improve your fitness, you must stay focused on your goals. Try to set aside 10-15 minutes per day for self-reflection. During this time, sit calmly in a quiet room. Listen to music if you'd like. Try to control your breathing. Some people like to try and make their mind completely blank when they meditate. Others like to focus and reflect on the day's challenges. Recently, some sports training experts have stated that meditation and muscle relaxation can help athletes stay focused.

14) Use Your Energy Wisely

Unless you are wealthy enough to not need a day job, you probably have to work forty hours per week while also training vigorously. If you have a family at home to support, this means you must spend even more time and energy raising kids and supporting your spouse. One way to save energy for working out is to plan your daily activities wisely. Don't plan a two-hour workout on a day when you must also spend two hours doing strenuous lawn work. Instead, complete your strenuous household tasks in increments. For instance, you could spend a half hour weed-eating your drainage ditch on Monday before your workout. Then, on Tuesday, finish your yard work before your workout.

It's also a good idea to ask those around you for help. Your friends and family will undoubtedly want to support you in your new exercise endeavor. If possible, ask them to donate a bit more time to help you with household chores. You should also try to maintain a good work-life balance. Don't take on extra projects at work during your most intensive workout periods.

15) Alternate Muscle Groups

If you're a strength trainer, it's important that you alternate the days you work your muscle groups. For instance, you might devote Mondays to upper body training and Tuesdays to lower body training. Then alternate back and forth. Doing this will help ensure that you're not sore in all your muscle groups at once. Alternating also gives your muscles a rest every other day, which allows them time to develop definition.

Every athlete is different and every workout program is different. Try the above tips and see which one works for you. Eating well, getting plenty of rest and staying motivated are among the most important things you can do to keep your energy high and accomplish your goals.

Author bio: Amina Spencer

Amina Spencer is the Senior Editor of Today Best Reviews. She reviews different products that belong to the fitness niche. Amina decided to make a change in career, that is why now she provides useful information about different products to her readers.

August 10, 2017 at 04:07PM

[jonathantwatson]

15 Ways to Keep Your Energy High when Working Out

Working out improves self-esteem, particularly when people see the physical results from their workouts.

Completing an intense workout can also make an athlete feel accomplished and healthy. However, successfully completing intense workouts over time is a daunting task. Read on for 15 tips on increasing your energy while working out.

15 Ways to Keep Your Energy High when Working Out

1) Eat Light Snacks

Some people believe that eating before a workout is counterproductive, but this isn't true. Your body needs some food to burn off. If you're a morning person who runs before breakfast, rise fifteen minutes earlier and get a snack before your run. Have a bowl of cereal with skim milk. Make sure you chose a cereal high in fiber. The carbs, protein and fiber from the cereal and milk should be enough to fuel you through your workout.

2) Eat Several Small Meals

Rather than eating three big meals per day, opt for five or six smaller meals so that you can have added boosts of energy throughout the day. It's also important to listen to your stomach. Eat when you're hungry, and eat small snacks before, during and after strenuous workouts. Try to avoid snacks high in processed sugars. Though sweets may give you energy, that energy is short-term. The same is true for coffee. Though caffeine in coffee gives you a quick boost, it doesn't provide enough nutrition to help you sustain energy long-term. Instead, reach for foods high in whole grains and protein. Try the following:

Beans

Oatmeal

Walnuts

Banana slices and peanut butter

Greek yogurt

Quinoa

If you're completing a tough gym workout, be sure to take some snacks along in your gym bag. Once you've finished your set of bench press or completed your time on the exercise bike, have a light snack before finishing the rest of your work. Try a handful of almonds or a banana to give you an energy boost. The following are also good, light snacks that can provide you with added energy:

Cup of yogurt mixed with low-fat granola

Apple

Raisins

Low-calorie protein bar

1-2 servings of berries (try blueberries or strawberries)

3) Stay Hydrated

Everyone knows that you should drink water or a sports drink during your workouts, but you also want to make sure you're staying hydrated throughout the day. If you try an intense workout you've never tried before, the next day your muscle groups will probably be sore. Drinking plenty of water before, during and after you work out will help prevent those muscles from cramping up. Staying hydrated also helps eliminate the fatigue associated with dehydration.

4) Get Plenty of Sleep

Working a full-time job and maintaining a strenuous workout routine can make you feel constantly on-the-go. This makes it easy to neglect the simple things, like sleep. However, if you expect to continue working out at a high level, it's also a good idea to make sure you're well-rested. Get as close as you can to eight hours of sleep per night.

5) Stick to a Weekly Routine

One way to ensure you can get through your workouts is to set a weekly schedule and stick to it. Skipping a week of training makes it more difficult to get acclimated to a vigorous workout. Set aside several hours each week to dedicate to working out. Don't make any other plans during your workout time. Hopefully setting a schedule will help your body get used to the routine/habit of working out.

Don't expect to start running marathons after a month. Instead, start with an obtainable goal. Once you've met that goal, raise the bar a little higher every week. For instance, if you're training for a marathon, begin by running a certain number of miles the first week. Once you've done that, run increasingly more each week.

6) Keep a Journal

It's also a good idea to keep a diet and exercise journal. Record your completed workout routine at the end of each day. Also keep a daily tally of all the foods you've eaten. Then, write a paragraph or two detailing what your energy level was like on that particular day. This will help you recognize the foods and behaviors that helped you meet your goals.

7) Listen to Music

Recently, much scientific research has been dedicated to studying music's effect on the mind and body during workouts. Because of its ability to elevate mood, music can often make people temporarily forget the pain of working out. Music also has the power to motivate people and make them want to move their bodies. When an upbeat song comes on the radio, people want to dance to it, whether they suppress this desire or not. Hip-hop, rock and pop songs are some of the most popular workout music genres, and perhaps this is because these genres often feature upbeat tempos.

8) Absorb Inspirational Media

One awesome way to stay motivated to work out is by watching and listening to inspiring stories. Professional athletes often have amazing stories to tell about perseverance and beating the odds. Buy a sports stars' memoir or watch a sports documentary right before you hit the gym. Identifying with another athlete might motivate you to push yourself harder. For extra motivation, keep pictures of your favorite sports stars around your home gym.

9) Find a Workout Partner

Working out with a friend helps keep you accountable. Not showing up for a workout will not only mean letting yourself down, but letting your partner down as well. This means you'll hopefully be more motivated to show up for sessions. Having a partner can also help increase your energy, especially if you choose a vocal partner who can push you. A friendly competition with your workout buddy is also a good idea. Try to see who can perform better. Set goals and help each other achieve them. Your workout buddy also gives you someone to vent to, and it helps that they experience the same soreness and can relate to your struggles.

Having a workout buddy is also imperative if you're into dangerous sports like weightlifting. Never strength train alone. Having a muscle cramp while deadlifting or bench pressing can result in a serious injury. A workout buddy can spot you and take heavy weights away from you in the event of a muscle cramp or lull in your energy level.

10) Don't Forget to Warm Up and Cool Down

Stretching and warming up are essential when working out. Your muscles respond to stress and challenges better after they've been gradually loosened before a workout. Warming up prepares your body for exercise. It can also help prevent you from pulling a muscle. Warm bodies also tend to perform better than cold muscles, which can translate into longer endurance. It is recommended that your warm-up for 5-10 minutes before taking on a more strenuous task. Some good warm-up exercises are as follows:

A short, brisk walk

A slow-paced bike ride

Slow-paced elliptical or treadmill workout

After working out, it is also imperative that you cool down. Cool down activities can help prevent your blood pressure and heart rate from dropping dramatically. Cooling down can prevent dizziness and combat cramping in your muscles. Here are a few good types of exercises:

A 5-minute walk at a leisurely pace

Leg stretches

Light jog in which you decelerate into a walk

11) Vitamins, Electrolytes and Minerals

Because you're depleting a lot of energy during your strenuous workouts, then you should make sure you're replenishing your vitamins, electrolytes and minerals. You can replenish them with foods, but you might also consider taking a supplement or two. Consult a medical professional concerning which brands and intake amounts are right for you.

12) Eliminate Stress

Though some people may not realize it, stress is a huge energy zapper. Ever walk into a room and sit next to someone with a defeatist attitude? Ever spend an hour listening to someone's complaints? If so, you probably noticed a drop in your own energy level. Yes, it's important to be a good friend by listening to your loved ones, but try not to let it affect your own energy levels. Once you feel yourself feeding off someone else's negative energy, it's time to step away for a moment and recharge. Being a good friend does not mean putting your own needs last. You can support even your Debbie Downer friend without listening to every little nitpicky complaint she has.

13) Meditation

Exercising makes you physically exhausted, but finding motivation to go out and exercise each day can also have an impact on your mind. To improve your fitness, you must stay focused on your goals. Try to set aside 10-15 minutes per day for self-reflection. During this time, sit calmly in a quiet room. Listen to music if you'd like. Try to control your breathing. Some people like to try and make their mind completely blank when they meditate. Others like to focus and reflect on the day's challenges. Recently, some sports training experts have stated that meditation and muscle relaxation can help athletes stay focused.

14) Use Your Energy Wisely

Unless you are wealthy enough to not need a day job, you probably have to work forty hours per week while also training vigorously. If you have a family at home to support, this means you must spend even more time and energy raising kids and supporting your spouse. One way to save energy for working out is to plan your daily activities wisely. Don't plan a two-hour workout on a day when you must also spend two hours doing strenuous lawn work. Instead, complete your strenuous household tasks in increments. For instance, you could spend a half hour weed-eating your drainage ditch on Monday before your workout. Then, on Tuesday, finish your yard work before your workout.

It's also a good idea to ask those around you for help. Your friends and family will undoubtedly want to support you in your new exercise endeavor. If possible, ask them to donate a bit more time to help you with household chores. You should also try to maintain a good work-life balance. Don't take on extra projects at work during your most intensive workout periods.

15) Alternate Muscle Groups

If you're a strength trainer, it's important that you alternate the days you work your muscle groups. For instance, you might devote Mondays to upper body training and Tuesdays to lower body training. Then alternate back and forth. Doing this will help ensure that you're not sore in all your muscle groups at once. Alternating also gives your muscles a rest every other day, which allows them time to develop definition.

Every athlete is different and every workout program is different. Try the above tips and see which one works for you. Eating well, getting plenty of rest and staying motivated are among the most important things you can do to keep your energy high and accomplish your goals.

Author bio: Amina Spencer

Amina Spencer is the Senior Editor of Today Best Reviews. She reviews different products that belong to the fitness niche. Amina decided to make a change in career, that is why now she provides useful information about different products to her readers.