Some Fitness Tips from a friend of mine...Boyd Myers 

Greetings! I'm a very straight-forward trainer, so I'm going to tell you a secret that other personal trainers may not want you to know: There are no secret exercises or hidden strategies to help you reach your fitness goals. It takes a lot of dedication, motivation, and education---you have to know how your body works, how muscles react, and how to fuel those muscles. 

-Eliminate junk food. Most fast food restaurants along with most pastries and processed foods contain high amounts of fat, sodium, and sugar (usually simple sugars). The consumption of these foods will do little for your energy, except promote a high then a low in your blood sugar levels. In addition they offer high levels of fat, usually of the saturated type. And they quite often contain large amounts of water-retaining sodium. None of these qualities are beneficial to any type of athlete.

-Eat 5-6 smaller meals in a day, as opposed to 2-3 large meals. This serves a few purposes: it speeds your metabolism up, it gives your body a constant source of nutrients, and it keeps energy and blood sugar levels stable.

-Drink eight to ten glasses of water each day, or more (I personally drink a LOT more-over 3 gallons per day). This will ensure your replacing fluids lost during exercise. You need not wait until you are thirsty. By then, you are in a depleted state. Drink these glasses of water throughout a day's time, not all at once.

-Determine your daily protein requirements. Proteins that include the essential amino acids (those that your body does not manufacture) are of utmost importance. Protein powder provides a great means to obtaining additional quality protein. And remember, proteins are best assimilated when accompanied by some carbohydrates.

-Consume high fibre foods. Not only does high fibre in your diet help in the reduction of cholesterol; it also makes fats less likely to be absorbed into your body.

-Exercise to increase your lean body weight. The more lean weight you have, the more efficient your body moves and the higher your metabolism, even at rest. By increasing your lean body weight, your bones become denser and your muscles, tendons and ligaments become stronger. The great side effect of all this is that it's easier to avoid getting fat. Remember, bigger muscles burn more calories than little ones.

-The word "Supplement" is defined as "in addition to a whole part..." Dietary supplements are just that - they are only useful when the rest of your nutrition and your training regimen are complete. If someone says a supplement does or doesn't work can be misleading, since there are so many factors to consider.

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Distribute freely, but please give credit to Boyd Myers.