By learning what to do before, during, and after exercise, you can train harder, feel better, and recover faster while keeping dehydration firmly out of your routine.

Find out exactly how many calories your favorite exercises really burn.

Some arm exercises, such as tricep extensions and pushups may help you get rid of so-called bat wings. However, it’s important to combine these with eating a healthy diet and exercising regularly.

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To help you plan your workouts we consulted experts and created a sample workout schedule that covers strength training, cardio, rest days and more.