Whether you have been exercising for a long time or just starting out, here is a list of 10 ways to change your body. 1. Eat small, frequent meals throughout the day.  2. Make sure everyone one of those meals has a protein and a fruit and/or vegetable 3. Eat breakfast every day, preferably within 30 minutes of waking up. 4. Keep a food journal to track what and how much you are eating. 5. Stay away from liquid calories (alcohol, high sugar and calorie coffees, sodas, etc... 6. Sleep one more hour a night than you are now. 7. Eat 10% better than you are now. If you are eating right 80% of the time now, move it up to 90% and you will change your body. 90% of the time is the goal. If you are at a lower percentage keep creeping up 10% at a time until you get there. 8. Challenge yourself and try to progress EVERY workout. If you are just going through the motions, your body will not change. 9. Make sure you are getting in quality nutrition after your workout. A protein shake with a ratio of 2 parts carbohydrates 1 part whey protein is a very convenient and effective option. 10. Get rid of all the processed, junk carbs in your house. These carbs (white bread, cookies, pasta, etc...) will cause your blood sugar to go crazy and make your body store fat.  PS- Just in case you are starting a new exercise program here are some ways to help soothe those sore muscles. Just click here