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[UPDATED 5.1.15] [NEW] sections/tips will now be highlighted in ORANGE with the word [NEW] in brackets. Those that contain a ‘ ^ ‘ are a reference or addition to something that may already exist. 03 and 04 are in the works and will be updated when I discover more information. Stay fit everyone! :D

There’s a special little wolfess that’s dear to me and she’s looking to get into exercise. So, since I want her to succeed, and my Healthiversary is coming up, why not help everyone? :D

If you’d like to skip straight to a section, please use Ctrl+F and type one of the numbers below:
01: My Workout
02: Health Tips and Tricks
03: For Him
04: For Her
05: Workout Vids and Examples

Q: What is a Healthiversary?
A: My Healthiversary symbolizes one full year of being healthy. All of which is natural foods, meaning no overuse of protein shakes, diet pills, eg. So let’s begin shall we?

Q: Are you gonna give me the perfect workout?
A: No. Although it may exist, one of the main things to understand is that every body is different, but that doesn’t mean you can’t be lean and grow muscle.

Q: Will I lose weight if I follow this routine?
A: Feel free to take on any routine you like. This is just my workout schedule that works for me. But the tips and tricks I mention will help everyone.

Below is my workout. Don’t feel bad if you won’t be able to do them all at the beginning. It takes time to grow your muscles.

01: My workout.

Layout:
Exercise=Reps of movements=Weight

This workout is done twice a week for at least an hour.
Leg Press=2 of 10=280lbs
Resistance Twist=2 of 10=110lbs
Bicep Curls=2 of 10=80lbs
Press Fly =2 of 10-15=170lbs
Leg Lifts=2 of 10=180lbs
Leg Curls=2 of 10=180lbs
Rowing=2 of 15=130lbs


02: Health Tips and Tricks

==Drink Green Tea
Not only does it boost your metabolism, but it also gives you certain nutrients that help your immune system.

==Drink Water
Lots of water. LOTS. Of water. Make it the first thing you drink in the morning. Water has the ability to flush out all of the extra gunk that may remain from your body’s resting period.
==Drink Cold Water
Yes, cold liquids are actually better for you. Why? Because the body spends energy, aka calories, heating up the cold liquids in order to digest them. Urine doesn’t come out cold, it comes out hot because it’s matching your body’s inner temperature.

==Eat Protein
Yes, protein is where it’s at. Any high school biology teacher will tell you that protein is the main source of energy for cells. We’re made of cells. So get the most out of what you eat.
==Eat Lean Protein
Lean protein as in less fat content. If you can, always opt in for 80/20 beef. Meaning 80% lean and 20% fat. Another good way to do this is to eat fish more often. Fish doesn’t have as much fat as beef so it’s generally leaner and has more protein in it. Plus fish is packed with all kind of goodies to boost all the right kind of fats.

==Protein does not mean Protein.
Be careful. Health is an important issue to this generation and companies know this. That’s why you see the trigger words “Protein, Low Fat, All Natural” and the such on labels. It’s to sell products. Instead, read the food label. Try to avoid things that mention anything that rhymes with gross. And look at the sugar content. If it says protein on the front of the box, but sugar is 3x the amount of actual protein, just put it back on the shelf.

==Greens!
Leafs and veggies will do you good. Check Spinach for all you Vitamin E and Fiber needs. Love pears? Be sure to eat them with the skin. The skin is where all the good nutrients are at.

==Sleep well at night.
Yup. Make sure you get plenty of rest. Obviously everyone feels different with different amounts of sleep, but it’s suggested that 8hrs is just right for your body to rebuild and properly relax. And hey, if you have a mate, be sure to cuddle. Sleeping with your partner has proven to help reduce stress—another factor of why you may be gaining a few pounds.

==Stretch
Proper stretching before, after, and in-between your workout sessions will help reduce the chance of strains. An old tip, but still holds true. Be sure to stretch first thing in the morning too. It helps wakes your body up.

==Don’t Over Do It
Yes, you can go for the heavier weights for faster results. But if you do it too often you’ll actually slow your muscle growth.
==Take it Slow
Slower is better. Do you see those people pumping 80lbs super quick just to drop it on the floor and walk in a circle? Those rapid pumps, although look cool, are actually slowing their progress. How? Your muscles need long slow strides in order to get the maximum effect. It ensures that every inch of muscle is used properly and properly trained.

==Cardio Does Not Equal Abs
That’s right. To get them, you need to work your abdominal muscles. Doing that will build the muscles for abs. If you only do cardio and no strength training, you are burning calories, but there won’t be any muscle to show.

==Sleep Cold
Yes. Sleeping in colder temperatures helps to burn fat while you sleep. This was proven by having two groups. One slept normally, the other in cold rooms. Those in the colder rooms lost weight faster than those who didn’t.

==Breathe Peppermint
The smell of peppermint will trigger your body into creating certain enzymes that help your metabolism. Although this probably won’t work for everyone.

==Eat Nuts!
Almonds, Macadamia, Cashews, Peanuts, all those are extremely good at providing the good kind of fat your body needs to get rid of the fat you don’t want. All nuts have a different property and their own strand of traits and benefits. So why not just eat them all?

==Wake up like a King, Lunch like a Prince, and Dine like a Peasant
What does this mean? This is actually something I read online and has proven effective because this is what I do. In the morning, eat well with lots of protein for power all day long. For lunch, don’t eat as much as you did in the morning. At night, eat smaller than you did at lunch. How does this work? A good breakfast gives you your initial energy boost that works throughout the day. Lunch shouldn’t be as filling but should focus on foods to help keep you full. Dinner can end in something similar to lunch but not overfilling.

==Don’t Eat 2hrs before You Go To Bed!
This is serious. Stop all eating at least 2hrs before you go to bed. Why two hours? This is the general time it takes for your body to digest and process all food that’s in your stomach. That way, when you go to sleep, your body will eat off the fat that’s on your body. If you have food in your stomach while you sleep, your body will spend most of the night digesting that instead of burning the fat that’s on your body.

“But eating at night makes you fat, right?”

Wrong. It doesn’t matter when you eat. Whether you sleep during the day or during the night, the body functions the same. As long as you follow this rule, you should see some form of weight loss.
==Don’t Eat Before or After You Exercise!
This is very important. In order to get the most out of your workout, your stomach has to be empty. It’s suggested that you DO NOT eat anything at least 2hrs before your workout. It’s the same as not eating before bed. If you absolutely have to eat something, eat something small. Don’t eat a full meal or something that will get you full. A handful of nuts will do good to give you a small protein boost. Avoid eating after you work out. For 30min after you workout, your body continues to burn fat and calories. Let your body do what it does and eat after it's fully calmed down.

==Eat Dark Chocolate!!!
You heard me right ladies and gentlemen. Dark Chocolate is one of the very few sweets that helps to slow your digestive system, meaning it makes you feel fuller longer. It’s also full of Monounsaturated fatty acids. Diets high in HUFA’s can rev your metabolism, burn fat and calories. Just take it easy and eat it sparingly.

==Indulge Once In A While
This may go against a lot of things you read and hear, but it’s true. Giving into that tempting brownie or cookie once in a while will actually save you calories. Why? It’s been proven that those who deny themselves sweets or cravings actually eat MORE of that item when they do, instead of just having one when the craving hits. So if you want that cookie, go get it. Satisfying your craving for it will save you from eating an entire sleeve of cookies later.

“But Addle, that can’t be true.”

Oh but it is. Ever wonder why the Paleo Diet gives you a cheat day? Your main diet is all natural foods and nothing artificial. Those cravings build like crazy so even a tv ad could make you over eat. The knowledge of if you hold on for just a few more days you can eat that burger and not hurt your process. It’s more like weaning you into a [NEW] habit. You can’t exactly go cold turkey. Baby steps. :) It’s why once a month I go all out and eat everything I can. Plus the satisfaction of taste is enhanced beyond measure. ;3

==Best Foods for Weight Loss
Black Beans, Oats, Avocados, Salmon, Blueberries, Broccoli, Brown Rice, Pears, Wine ;3, Grapefruit, Kidney Beans, Almonds, Green Tea, Lentils, Bananas, Eggs, Dark Chocolate, Oranges, Potatoes, Pine Nuts, White Beans, Cheese, Low-Fat Milk, Garbanzo Beans (aka Chickpeas), Pearl Barley, Quinoa, Plantains

Get the full facts: http://www.health.com/health/galler.....5957_1,00.html

03: For Him (This section is still a work in progress.)
==Get Hard
Don’t hide your erections. Show ‘em off! (within reason of course. Don’t get arrested.) But why you may be asking. As testosterone builds in your system, erections become harder and last longer. That is not a lie.

04: For Her (This section is still a work in progress.)
==You’re Better With Green Tea
I don’t know how you do it, but the female body is able to harness the power of green tea better than men. What does that mean? It means you’ll lose weight at a faster weight.

05: Workout Vids and Examples (This section is still a work in progress.)
==Choose Your Exercise!!! (Some with Video Examples)
http://www.msn.com/en-us/health/str.....luster=fitness
This link is simply amazing! Choose from Strength, Yoga, or Pilates. Are you [NEW] to exercise or want to start small? You can choose your difficulty level. Only want to work out a single part or focus on a certain area? You can pick that too! Does your gym only have a few areas? No problem. Pick what they have and see your possibilities.


That’s all I have to share. I do have a lot more tips to share but at this time I am running on a blank. If I remember more, I will update this list. So feel free check back every once in a while. Let’s get fit together!