I always get tired around 4:00pm every day. What can I do to increase my energy levels?

The mid-afternoon 'slump' could be caused by a number of reasons. One of the most common reasons is that your blood sugar is dropping due to the digestion of your lunch. If you think that a normal meals takes about 4 hours to digest, it makes perfect sense that our bodies would be ready for more food mid-day. Try incorporating an afternoon snack around 3:30 and see if it helps keep you on track until dinner time.  Usana Bar are perfect for this time - they have a perfect amount of calories to carry you through until dinner and have a balance of carbohydrates and protein to get your blood sugar back in balance.

How much fiber do I need on a daily basis?

The typical person should have 25-35 grams of fiber per day. Fiber is very important for the body as it's been shown to help in the decline of cholesterol levels as well as heart disease. It will also give you a feeling of fullness, when you're decreasing your calories for weight loss. One of the best ways to add more fiber is to increase your intake of fruits and vegetables. Will you reach 25 grams of fiber today?

For every pound of muscle you build, how many extra calories does your body burn a day?

Studies have estimated that for each pound of muscle that you add to your body, you burn an additional 35 to 50 calories per day. So, an extra 10 pounds of muscle will burn approximately 350 to 500 calories a day, or an extra pound of fat every 7 to 10 days, without making any other changes. In another study, researchers found that regular weight training boosts basal metabolic rate by about 15%. This is because muscle is 'metabolically active ' and burns more calories than other body tissue even when you're not moving.