1. Do five minutes of stretching when you wake up and eat a high protein & fruit based breakfast to get off to a good start in the morning.

2. Set a schedule to do exercise 3 times a week – try to keep your heart rate up for at least 30 minutes each time.

3. Focus on eating carbs during the day and stay away from fatty snacks.

4. Aim to drink between 1 and 1.5 litres of water a day. Have the bottle close at hand on your desk.

5. Try to wean yourself off sugar in your tea & coffee.

6. If you have a ‘low blood sugar moment’, have a drink of water and grab a banana instead of chocolate or a biscuit.

7. Have a light dinner, with limited carbs – quinoa and couscous are the best – and aim to eat fresh fish for supper at least three times a week.

8. Cut down on salt and use olive oil to cook with – but only use as much as you really need.

9. Make sure you get enough sleep. If you feel tired you will be less keen to exercise and increase the chances of feeling as though you need a high calorie sugar fix.

10. Remember to have three squirts of FULL fast five times a day – preferably before you eat and at set other times.

If there’s one thing that many people neglect when it comes to their workout plan, stretching is it.  They devote a high amount of time and energy to performing their cardio and resistance training, but as soon as that’s finished, they’re getting out of the gym as quickly as possible – they have a life to lead!

But, if you’re skipping the stretching component of the workout, you’re really missing out on a number of key benefits that it provides.

Let’s take a quick peak at the main reasons why stretching is so important to workout success.

It Enhances Your Range Of Motion

The very first reason why stretching is a must is because it’s going to help to enhance your range of motion so that you can move throughout your exercises better.  If you want to see the full benefits that any exercise has to offer, it’s important that you work the muscles through the full movement pattern.

It would be like performing a squat but only going partially the way down.  If you really want to see maximum benefits, you must go as low as possible as this is when the glutes will really be called into play.

If you’re very inflexible though, this will be next to impossible therefore you won’t see the benefits you could be.

We do tend to lose range of motion with age, so if you aren’t stretching, it’s only going to get worse from here on in.

It Keeps You Injury Free

The next important reason to add stretching to your routine is because it keeps you injury free.  If you’re not stretching after a workout, your muscles are going to be tight and tense and any force that acts upon them could end up pulling or straining a ligament.

Those who are more flexible often find they do suffer injuries a lot less frequently as they are quite limber and able to accommodate to forces acting on them.

An injury will quickly sideline you from all workouts and really hinder your progress – in fact, it’ll put a temporary stop to all progress entirely.

It Reduces Post-Workout Muscle Soreness

Finally, the last reason why you must be sure to add some stretching to your routine is because it will help to control post-workout muscle soreness.

Stretching is going to help remove the lactic acid build-up from the muscle tissues that’s responsible for that high level of pain and discomfort you often experience the next morning when getting out of bed, so by stretching at the end of the session, you can curtail this.

Stretching will allow the muscle fibers to relax and lengthen so that you don’t feel quite so tense and sore later on.

So as you can see, stretching is really a must-do for success.  It only takes ten minutes total at the end of your workout but this is some of the best ten minutes you could spend if you want to see success.  Get in the habit of doing it now and you’ll never think twice about skipping it again.

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Almost every single article about losing weight and getting healthy informs readers to avoid drive through windows like the plague and to carry out all of their own cooking. This is actually good information. From time to time, though, the last thing you want is to have to cook a meal from scratch. Sometimes you just want to go to the drive through along the way home and call it a day. There is no reason that you simply shouldn’t be able to do that once in a while and be free of the guilt usually associated with “diet slips”. You can do this because lots of the popular joints are now promoting “healthy” menu selections to keep their businesses up. Here is how you can eat healthfully when you visit the drive through.

Aim for the side dishes. It wasn’t that long ago that all you could get in a fast food cafe was French Fries. Now more or less all of the popular fast food places have expanded their menus. There are lots of salads available these days. You may also pick out Chili. You can get baked potatoes. Fruit is generally obtainable. There are a lot of options that don’t require eating one thing deep fried. Instead of the pre-determined “meal deals” make an effort to make a meal from side dishes. When you choose to do this you can keep your fat content and calorie counts low.

Your beverage should be water or juice or milk. Choosing a large soft drink as your beverage adds hundreds of poor calories to your meal. One helping of soda is eight ounces. That serving could contain lots of spoonfuls of sugar as well as at least a hundred calories. Most fast food soda sizes start at twenty ounces. It is frequently at least 30 ounces. Choosing a soda as your drink increases your calorie absorption by thousands and adds way too much sugar to your diet. Water, fruit juice and milk, however, are much better choices.

Choose a drive through according to whether or not it has more healthy options available. Arby’s for example, is void of burgers. Instead it is possible to choose from roast beef sandwiches, salads, wraps and various healthier items. Wendy’s, although no stranger to the hamburger, also includes an abundance of other meal choices: large salads, large baked potatoes and other tasty items fill its menu. Most fast food dining places usually do not stoop to the harmful lows seen at McDonalds.

Basic reason states that the proper way to lose pounds and get healthy is to ban fast food from your diet entirely. While this is usually a good idea all you need to do is make a few good decisions and going to the drive through isn’t anything to worry about–when you do it in moderation.