Set training goals to keep yourself on track. Measure your biceps, chest, waist, hips and thighs with a cloth measuring tape. In addition to setting a goal weight or size, create lifestyle goals that emphasize long-term changes in your diet and exercise habits.
Determine the BSN training lifestyle that best suits your circumstances. BSN offers supplements for mixed martial arts, women's fitness, men's fitness, bodybuilding and military lifestyles.
Drink a BSN N.O.-Xplode pre-training ignitor before your workout. Choose the regular, caffeine-free, extreme or ultra-extreme version depending on your fitness goals. This supplement boosts your energy and prepares you for a high-intensity workout.
Perform weight-training exercises at least two times per week. Do bench press, shoulder press, biceps curls, triceps extensions, lateral raises, push-ups, lat pulldown and seated row exercises to target your upper body. Squats, hamstring curls, leg press, calf raises and quadriceps extensions build lower body muscle. Perform one set of 12 repetitions with enough weight to exhaust your muscles on the final repetition.
Do moderate- or high-intensity aerobic exercise for 30 to 45 minutes per day to burn fat. Running, swimming and cycling boost your heart rate and improve overall endurance.
Drink a BSN protein supplement immediately after your workout to promote muscle growth and repair. Follow the instructions for recommended use to determine your protein needs.
Eat five or six small meals throughout the day to boost your energy. Include fresh fruits, vegetables and whole-grain products instead of high-calorie, processed foods. Replace one or two of these meals with a BSN Syntha-6 protein shake or meal replacement bar.