Eat something every 3 hours

If you don't eat often enough, you can limit the rate at which your body builds new proteins.“ Take the number of calories you need in a day and divide by six. That's roughly the number you should eat at each meal.

Have a stiff drink first

Have a stiff drink first- Since exercise increases blood flow to your working tissues, drinking a carbohydrate-protein mixture before your workout may lead to greater uptake of the amino acids in your muscles

Train Muscles Till Fatigue

Train Muscles Till Fatigue- You need to tear down the muscle fibers in order for your body to repair it and build new muscles to support the work load. A good sign of new muscle growth is fatigue, due to a build up of lactic acid.

Have some milk before bed

Eat a combination of carbohydrates and protein 30 minutes before you go to bed. The calories are more likely to stick with you during sleep and reduce protein breakdown in your muscles. Try a cup of raisin bran with a cup of skim milk.

Use rice bran oil

Try shifting to rice bran oil for cooking. It is an healthy option because it is rich in anti-oxidants. It also reduces the risk of heart disease by reducing cholesterol levels.

Reduce sugar intake

Excessive sugar may be harmful. Reducing intake of sugar is important for good health. Therefore always check the sugar content of what you eat. Avoid artificial sweeteners. Think of them as toxins that slow down your body’s metabolism & can cause weight gain.

Say no to deep fried food.

Avoid eating deep fried food. They have very harmful effects on your stomach. After eating such food, you may have pain and discomfort in your abdomen. Consider replacing this with baked, grilled or boiled food.

Keep your hands clean!

Simple hand washing can help prevent a large number of illnesses. So wash your hands, especially any time you'll be touching your nose, mouth or eyes or if you've been around others who are sick.

Its disturbing. Shoo it away

Its enough waking up by the alarm all those years for school, college, work etc. Buzzing alarm keeps you sleep deprived, which affects your nervous system. It’s now time that your mind finding sync with your body. Take sleep to its fullest which will relax your body & you will perform better.

Try Olive Oil in Kitchen!

The monounsaturated fat in olive oil acts as an anti-catabolic nutrient. It prevents muscle breakdown by lowering levels of cellular proteins which is linked with muscle wasting and weakness. It boosts the immune system & lowers cholesterol.

Low in calories but keep you full!

Salad is a perfect stay-at-home lunch that keeps you from craving for a candy bar a few hours later. It keeps you feel fuller, cutting down on calories. Add arugula or spinach with a hard-cooked egg, sun-dried tomatoes, chopped vegetables, grain, etc. to your regular diet.

Take in important food constituents!

Protein is essential for driving muscle growth. When lifting heavy make sure you get in ample protein to remain strong after your workout. You also need plenty of carbohydrates, which will be stored in muscle as glycogen. Good sources at most meals include slow-digesting carbs such as oatmeal, whole-wheat bread.

Don’t workout on empty stomach!

You should have something before starting with workout. A pre-strength training meal or snack which is high in carbohydrates, moderate in protein, and low in fat can be considered. You can also have bagels which will set up your body for the workout.

Swap your normal breakfast

The secret to getting flat abs includes a diet that helps shrink that midsection. The best thing to eat is foods high in fiber and other foods that help you beat the bloat. Swap your normal breakfast for a bowl of oatmeal.

Stationary Bike helps you tone your body!

Aerobic exercise helps you strengthen your heart and tones your body. Cycling is a great aerobic exercise to practice during pregnancy. In this case, only use a stationary bike. A stationary bike is a great way to get a good workout but remember start slowly and gradually increase the resistance on the pedals.

Burpees work out your entire body!

Burpees are an intense exercise in high intensity interval training workout that combine push-ups and squat jumps into one physically demanding activity. High-repetition squats, which are performed during a set of burpees, works wonders for building muscular bulk and strength, not just for the legs, but for the entire body.

Eat well before workout!

Conventional wisdom says you shouldn’t train on a full stomach. But truth be told, eating a larger meal an hour or so pre-workout allows you to train harder and supplies the body with ample pre-workout carbs and protein that prevent muscle breakdown. Such a meal may cause the beginner to feel bloated, but in time your body will adapt by secreting the digestive juices required to deal with the hefty influx of food.

Stay Loose!

One of the key issues facing beginners is that they tense up when working out. You need to ensure that your body acclimatizes to intense physical exercise, however, so strive to relax your idle muscles and focusing on those that you are working during exercise.

Eliminate junk food.

"Junk food is food that offers almost nothing but calories." Cheat foods, on the other hand, like pizza and hamburgers, have some nutritional benefit, and eating them once in a while can really help when you're on a diet." Know the difference.

Move your legs. Burn your stress!

Walking frequently can reduce the incidence of many of the stress-related conditions. Walking releases tension from the major muscle groups, deepens the breathing and quiets the nervous system. Five or six 30-minute walks a week are usually recommended to maintain health and manage stress.