Outdoor Fitness

• Make small decreases in food and beverage calories and increase physical activity • Limit alcohol consumption • Avoid empty calories and high processed foods, which contains many calories and do little to prove satiety. • Drink plenty of water • Cardio increase lean body mass and reduce t

• Eat 4 to 6 meals a day • Be mindful of what you eat to gain weight • Keep in mind the post workout window of opportunity ingestion of protein and carbohydrate within 90 minutes of workout to increase recovery and protein synthesis, maximizing gains which is easily accomplished by taking mea