Light meal or snack of complex carbs, meal replacement or whey protein shake 1-2 hours before workout, dependant upon workout intensity and goals.  For performance and endurance, choose complex carbs and a sports drink for intra workout.  For early morning, shorter duration, high intensity, fat-burning workouts, choose whey protein.

Gainer shake (moderate-high protein, moderate carbs for recovery)

These two phases of exercise are also commonly known as stretching.  However, current research shows that static stretching of muscles prior to exercise is counterproductive.  In other words, elongating muscles prior to calling them into contraction can affect performance and even contribute to injury.  A proper warm-up should consist of dynamic stretching.  Cool-down consists of conventional, static, elongating stretches to lengthen muscles and potentiate recovery.

Also known as “Weight Training” and “Resistance Training”

This is a crucial element of any fitness program for people of all ages.  Muscle is responsible for metabolic rate, supporting the skeleton, bone density and strength, balance, and protection against injury.  Common methods of strength training are using free weights, machines, exercises using one’s own body weight, resistance bands and suspension training.  Cardio alone will not build muscle mass for a lean, strong physique.  As a matter of fact, too much cardio can burn precious muscle.  Do your strength training before your cardio so you can push your max weight and reps when your energy is highest.  You will also be more likely to be in a fat-burning zone while in your cardio workout.  If you want to be a maniac, you can really amp it up by doing some High Intensity Intervals (jump roping, etc.) in between exercises or sets.

While reading that magazine on the elliptical may be a better option than reading it on your couch with a bag of chips, if you want to make your cardio time count and turn your body into an all-day, calorie-burning machine, current research shows that High Intensity Interval Training (HIIT) is the most effective way to kick your fat loss into high gear.  It consists of short bursts of intense effort alternating with moderate effort for 20-30 minutes.  Start with a 3 minute moderate-level warm-up, then go like crazy for 30 seconds – seriously like your life depends on it - and take another moderate 90 seconds.  Do that 7 more times (or however many you can, at first), then cool down for 3 minutes.  That is a killer little work-out and you just got it done in 20 minutes.  When 30 seconds starts to get easy, change to 60sec/60 sec intervals.  This works best on the elliptical and stationary bike, but if treadmills are your thing, you can hop off and do some jump-roping, then hop back on.  It also works great with a jump rope, high-speed jogging in place or in-place football sprints during outside jogging/running.  Pump those arms!