How do you keep fat burning and muscles toning long after you've left the gym? Eat right immediately afterward, says Jeff Kotterman, president of the National Association of Sports Nutrition.
· TO BURN FAT: Spend the last three-quarters of your gym time on cardio. Follow up with a meal consisting of a 1:3 protein-to-carb ratio (e.g., 6 ounces of plain low-fat yogurt with a half tablespoon of honey).
· TO TONE: Split your workout evenly between strength and cardio. Then refuel with a 1:2 protein-to-carb ratio (e.g., a half cup of nonfat cottage cheese—a super-effective post-workout muscle builder—along with whole-grain toast with a teaspoon of jam).