Eat your biggest meal of the day after you lift.

It takes calories to digest food. And researchers at the University of Nevada found that it takes 73% more calories to process that food after a weight-training session than if you hadn't worked out at all.

To Lose Fat- BREAK A RECORD

Challenge yourself to run farther in the same amount of time—even if it's just one-tenth of a mile—every single workout. This ensures you're always burning more calories from one workout to the next.

Exercise Blind To Lose Belly Fat

When you're using the elliptical trainer, try letting go of the handles and closing your eyes. (Be careful!) Without the visual feedback, your core muscles will have to work harder to keep you balanced, burning more calories.

Salmon

Salmon is a good source of Omega 3, a fatty acid that's believed to keep your heart healthy and slow down the effects of memory loss.
Fitness benefits:
Pick protein for the perfect post-exercise meal. Protein rebuilds and repairs muscles so is the nutrient to fill up on after a workout. Protein-packed salmon is a great choice, as well as eggs and lean meats

Tomatoes

As well as being loaded with vitamin C, tomatoes contain a powerful antioxidant called lycopene, which gives the fruit their lovely letterbox-red colour. Lycopene has been making headlines for a few years now as a powerful nutrient to help prevent prostate cancer in men.
Fitness benefits:
Tomatoes may also help with a weight-loss programme: the fruit has been linked with natural weight loss hormones in the body such as leptin, a type of protein which helps to regulate metabolic rate and appetite.

Dried Fruits

High in natural sugars, dried fruits (such as apricots, raisins and mango) give a concentrated source of carbohydrate, making them a great energy booster. You'll also get a dose of fibre, potassium, phyto-nutrients, vitamins and minerals with every mouthful.
Fitness benefits:
If you can't stomach energy gels during long races, dried fruits are a great natural substitute as they pack in plenty of high GI carbs to give you energy. Aim for one or two servings before a race and two to three servings for every hour of running (one serving is roughly three dried figs). As with all foods, if competing, experiment with dried fruit during training runs rather than on competition day to avoid the dangers of a washing-machine stomach mid-race!

Go One Rep Short Of Faliure

The second bodybuilding tip to pay attention to is the rule on failure. Some people believe that lifting to failure each and every single set is the best way to build muscle. They think that in order to get a muscle to grow, you have to fully exhaust it.

While it is true that you have to push the muscles past their comfort level in order to see progress, you can run into a number of problems when you're lifting to failure each and every set.

The first major issue is central nervous system fatigue. Workout programs designed to go to failure each and every time will be very draining on the Central Nervous System.

Power Up With Protein

Proteins are the building blocks of muscle. They assist with the rebuilding and recovery process. Shoot for 1-1.5 grams of protein per lean pound of body weight. 

Build Speed At Night

To gain the most from speed workouts or agility drills, schedule them for the evening. In a new study from the Journal of Strength and Conditioning Research, athletes who worked out in the morning had similar power to those who exercised later in the day, but higher levels of melatonin in their system made them slower and less accurate during quick movements.

Overcome Injuries,Build Bigger Arms

If you hurt your right arm, don't stop exercising your left arm. Researchers at the University of Oklahoma found that people who trained only one arm for 2 weeks managed to increase arm strength in their nonexercising arm up to 10 percent. The reason: Exercising one arm stimulates the muscle nerve fibers in the opposite arm.

Protect Your Neck

Put your tongue on the roof of your mouth when you do crunches. "It will help align your head properly, which helps reduce neck strain," says Michael Mejia, C.S.C.S., Men's Health exercise advisor.

Drink Coffee To Have A Better Nap

In a Japanese study that examined how to make the most of a nap, people who took a "coffee nap"—consuming about 200 milligrams of caffeine (the amount in one to two cups of coffee) and then immediately taking a 20-minute rest—felt more alert and performed better on computer tests than those who only took a nap.