KEY COMPONENTS OF FITNESS

NUTRITION

• Eat as healthy as possible, 5-6 meals a day, including "healthy snacks"; doing so will increase your metabolism and ensure a constant supply of energy throughout the day
  
• Drink at least 64 ounces (8 glasses) of water daily; water is essential to muscle development and serves as a natural appetite suppressant

CARDIOVASCULAR TRAINING

• Learn how to calculate your maximum heart rate, which is your age subtracted from 220
  
• For optimal health, it is recommended that you exercise 3-5 times per week (ideally, every other day) in your training zone (60-85% of your maximum heart rate), for at least 30-60 minutes

STRENGTH TRAINING

• “Toning-up” consists of using lighter weights and doing a high number of repetitions (12-20) for multiple sets
  
• “Bulking-up” consists of using heavier weights and doing a low number of repetitions (5-10) for multiple sets

FLEXIBILITY

• Stretch daily, especially before, during, and after exercising
  
• It is highly recommended that individuals warm-up for at least 5-10 minutes before stretching;
  never stretch a “cold” muscle