by Evan Smith

Created on: February 14, 2007   Last Updated: May 12, 2007

Basic diet and exercise tips:

The intensity of one's exercise routine, proper planning of one's schedule, and the nature of life habits is what truly determines results in exercise (granted that genetics/family history play a role as well in determining time spans in which results become noticeable).

If you want results, be it fat loss, muscle toning, packing on lean muscle, or adding density rather than mass, you have to learn what is enough and what is too much in all aspects of one's life.

Things to know:

1. Diet is everything. No matter what you are trying to accomplish, be it burning off that extra fat around your thighs or adding muscular definition, without the proper diet your efforts will be compromised if not fruitless (this is to keep in mind that certain body types with certain metabolisms require more or less attention). But get to know your body! If you know calories go straight to your lower portions and don't necessarily get burned off in that "ultra-high metabolism" then avoid those calories! Alternatively, if you do have a high metabolism, and you want to build muscle make yourself up a diet that is high in protein and complex carbohydrates (never ignoring those fruits and vegetables!).

1a. The particulars of dieting.

Fat loss) I know people out there advertise these ways of eating "whatever you want!" and still losing weight, but if you aren't a 16 year old with an uber fast metabolism chances are that won't happen (unless you are using diet pills or inhibitors of sorts, which you should definitely not do! They are not good for you or natural). The only way to lose weight in the midst of your present diet, which I am guessing is not doing it for you, is to burn a higher number of calories than you take in. On the dietary end of this, that means cutting down on your in take of calories. Firstly, be sensible. Don't set ridiculous goals you know you can't keep, you'll only wind up cheating and losing any morale you have. But if the goal seems attainable and you can reach it, without finding yourself with malnutrition problems, then go for it! Look for foods low in calories and high in protein and other forms of nutrients. Currently, there is still a debate whether people should eat 3 regular sized meals a day or 6 smaller meals a day, spaced evenly throughout the day. Many claim that 6 smaller meals increases one's baseline metabolic rate (BMR) due to the fact that your body is breaking down nutrients at a more constant rate. I would recommend 6 smaller

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