Answer: Pre- and post-workout nutrition are key elements in the exercise puzzle. When it comes to keeping the muscle and releasing the fat, skipping meals before and/or after may negatively affect your progress.

Let's first take a look at cardiovascular (cardio) exercise. You have probably read that the most effective method of fat burning is to perform cardiovascular exercise first thing in the morning on an empty stomach. While this statement is true there are a few factors to consider: 1. I encourage you to perform cardio within 30 minutes of waking. For example, if you wake up at 6:00 am, you are beginning the cardio activity no later than 6:30 am for best results. 2. Perform moderate to high intensity cardio lasting 20 to 40 minutes maximum.

To help my answer make more sense, consider the fact that while we are asleep our body requires fuel to supply our organs with energy. In response to this need, our body releases fat and sugar into the bloodstream. When we wake in the morning, we still have this sugar and fat circulating in our blood. Performing cardio first thing in the morning -- prior to food -- positions us to use this fuel before it gets put back into our cells. Caution -- this method is not recommended for people with hypoglycemia -- low blood sugar. Those of us who are hypoglycemic will most likely feel light headed and may even faint during the exercise.

If you plan to perform cardio after you have been awake for 45 minutes or more, or you intend to exercise for longer than 40 minutes, or you are going to perform a weight training session, I encourage you to eat prior to your workout. The longer you go without food prior to exercise, or if you perform cardiovascular exercise on an empty stomach for longer than 40 minutes -- it is likely that you may break down muscle tissue. In this scenario you have two options: 1. You can eat a high fiber piece of fruit like and apple, or a cup of berries, or eat a protein shake that consists of ice, water and protein powder. If you have low blood sugar you will want to go with the fruit option. In both cases, give yourself 45 minutes for digestion before you get your running shoes on.

Remember; your primary goal is to keep the muscle and release the fat. Muscle is metabolically active tissue -- one pound can burn up to 50 calories in 24 hours. The more muscle we have the more calories we burn everyday -- even at rest. Maintaining and building muscle is a surefire way to boost your metabolism. For and in-depth plan to speed up your metabolism see our new audio CD, "Metabolism Makeover."

Don't miss next week's edition where we will address post exercise nutrition.

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