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Having trouble keeping weight off? Find out the reasons behind your overeating; do you eat when you're stressed, bored, lonely, depressed etc.? Identifying these triggers and learning to deal with them without food will greatly serve long term weight control.

Do your cardio workout AFTER your weight workout. Your muscles need glycogen for the high-intensity weight lifting, if you do cardio first you will use it up and have little left for your muscles during lifting.

If you are weight training, trying to put on muscle and your body refuses to grow, take a minute to think about whether you are over-training it. If the answer is yes or even maybe, adjust your training and back off.

Setting goals is an important part of working out and exercising. If you don't know why you're doing what you're doing, there's a pretty good chance you're wasting a lot of your efforts and not seeing maximum results.

Good form will not only help to prevent injury, but will also increase the effectiveness of your workout.

Trying to reduce your caloric intake? Get your calories from solid foods rather than from beverages. Eat a healthy snack with water, rather than with that venti frappuccino.

The faster you lose weight, the more likely it is that the loss is coming from water and muscle rather than from fat. This is not only unhealthy but ultimately makes it harder to keep the weight off. 1-2 pounds a week is a healthy amount and will be a loss of mostly fat.

While down time and sleeping may feel like lost time, if you're trying to build muscle, it's anything but. The body uses this time to recover, and ultimately to build.

Love weight training but not so fond of having to do cardio? Try doing just a couple quick minutes of intense cardio, like skipping or sprinting, between sets. Trust me it'll be over before you know it and you'll feel better because of it.

Whether you are trying to lose weight or gain it, trying to eat healthier or exercise more, tracking is extremely beneficial. Keep track of how much you've lost/gained/eaten/exercised, whatever it is that motivates you. This will also give you an idea of the habits and exercises that help you to or keep you from achieving your goals.

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