Okay, you've been to the gym for four weeks in a row; walking everyday; tae bo-ing with the best of 'em, or doing whatever exercise you planned to for that great new healthy you!. The bod is feeling good, you have more energy, you are actually starting to see a line on your abs, and could that be a hip bone? You are saying to yourself, "Self, this stuff works!" Well, let me show you why and give you some pointers along the way.

Glucose is the body's primary fuel. It's stored in the liver and in the muscles in the form of a related compound called glycogen. Glycogen is converted into glucose as your body has a need for it. The amount of glycogen available to your muscles is the factor in how much physical strength you have at any given time.

The main source of energy is carbohydrates; carbohydrates are quickly converted into glucose. Hence the carbo-loading of competitive athletes. There is much talk these days about very low carbohydrate diets. The idea being that if you ingest carbs and do not work them off, they convert to fat. If you are exercising heavily you need carbohydrates. A good all around idea if you would like to cut out some carbohydrates is to stay away from white foods. i.e., sugar, white flour, etc. Believe me, a 5 pound blueberry muffin that is bigger than my head is not really necessary for anyone.

The next source of energy will be taken from fat. The body will release stored fatty acids after about twenty minutes of exercise. It is primarily body fat, not dietary fat that is used for the purpose of energy. Proteins are needed to build muscle and repair tissues. Only when there is no other source, will the body use protein. In that case the body is forced to break down lean tissue.

RECOMMENDATIONS:
Drink fluids before, during and after exercising. a 50/50 mix of water and unsweetened fruit juice is beneficial.

Limit roughage/fiber consumption before exercising. Digestion of these requires energy and will make you feel sluggish.

Do not use steroids in an attempt to boost performance. Sarsaparilla and saw palmetto herbs boost testosterone levels naturally.

ALWAYS stretch and warm up your muscles for exercise. This allows your muscle temperature to increase and therefore, loosen. It will help increase your performance and help avoid injury. The reverse is also true. COOL DOWN! All your temperature to get back to normal before heading for the shower.

As you progress even further in your program you will get the long-term benefits of health. Not to mention that you will be mistaken for Arnold Schwarzenegger or Cindy Crawford! Keep up the Great Work!

Note to all you cold/flu sickies:
Lots of vitamin C. Skip the OJ it is all sugar. This is a good time to do mostly proteins. Do not consume sugar as it depresses the immune system even further. Horseradish will clear up the nasal passages, zinc lozenges for your throat, hot tea or chicken soup for congestion. Echinacea and goldenseal if you aren't pregnant.