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The dip. If you are a runner and would like to build endurance and speed, train like Kenyan runners. The first third of your run go slowly. Zytek XL The middle third start running at your normal pace. At the end run faster than normal. Each week slowly increase your starting pace, and this will help to increase your normal and fast pace, too. A great workout tip is to perform dips. Dips can work out both your triceps and your chest. To hit the triceps you should do dips with elbows in and your body straight. To hit the chest you should lean forward and flare your elbows out. You will feel a great pump at the end. Don't overcompensate for exercise by eating more food, or you will simply end up taking in excess calories. While exercise does increase your nutritional needs, the increase is not noticeably large. You don't need to make a conscious effort to increase your food intake unless you are working out for several hours a day. To get the most optimum weight workout possible, keep your sessions to sixty minutes or less. If you continue your weight workout past the hour mark, your body actually starts creating more cortisol, a stress hormone, which can block testosterone and actually waste your muscles instead of building them. When you are doing your working routine, try not to use a weight belt. Constantly using a weight belt can actually weaken the muscles in your lower back and abdominal muscles. Use it only when you..