Raleigh. March 2003. Do you realize that 80% of new and motivated gym members each year get discouraged that their progress ends or lessens over a few weeks, and leave the gym never to return? Then 80% of those who continue on stop as well after 3 months, never to return.

What happens to that initial determination? What happens to the initial enthusiasm? What happens that causes our bodies to quit making progress, even when continuing with the same program that brought us exciting progress in the initial weeks? I could go many directions here as there are actually many reasons why the initial success wanes. I am happy to share all of the reasons with you over time, but let me focus on just one very important reason today.

Do you know that your body has two primary sources of fuel (or energy)? Your body relies on both fat and carbohydrates for energy and to build and maintain lean mass which tends to lessen your body's fat stores. To "build lean mass" for a woman doesn't mean that you will build large muscle. It means that you will increase your bone density and cause your muscle to be tighter and more toned. Embrace that.

One of the truths to exercise that will set you free, is that it's easier for your body to use carbohydrates than it is to use fat stores for exercise. It can get to the carbohydrate source more easily and more quickly.

Do you know where your body pulls the carbohydrates from? Your liver and your muscle! Along with your liver, your muscle stores the carbohydrate form of blood sugar called "glycogen" which is used during exercise.

While you exercise, your body uses and can deplete its muscle-glycogen stores. The more intense your exercise session is, the more glycogen is used. So for example, if you walk for 20 minutes, you won't use as much stored glycogen as if you were to run for 30 minutes or lift heavy weights to failure for 45 minutes.

In fact, when weight loss occurs, it is oftentimes due to the muscle losing its glycogen stores which causes muscle wastage. This is opposite of the result that you want! If you lose muscle, your resting metabolism slows down and you body's ability to burn fat drops drastically. This can make your exercise counter-productive. You want to build muscle, not lose it!

So how do you counteract this process so that your initial progress continues? The lesson today focus' on what's called a "post-workout recovery drink." The purpose of this post-workout drink is to take advantage of a very small window of time that opens after moderately intense activity. During the window your muscle is literally open like a sponge and is ready and waiting to absorb a protein and carbohydrate blend. If you use this window of opportunity to replenish the spent carbohydrate stores, you can increase your body's lean mass over time, which facilitates a progressive fat-burn effect.

To take advantage of this, many studies show that the proper ratio of protein to carbohydrates is 1:4. So for every 1 gram of protein, add 4 grams of carbohydrates. In addition, your muscle prefers simple sugar (like table sugar), fructose (sugar found in fruit), and liquid protein right after your workout. Not only is the liquid absorbed more quickly, but your body needs liquid after a workout, too! In addition, it's much easier to carry a drink with you than it is to carry a meal, right?

Lastly, it's important to get 1/2 of your body weight in simple sugar carbohydrates (it's the only time I add sugar to my diet!). Then calculate how many grams of protein are needed. I weigh 123 pounds and use 8 oz of orange juice (30g of fructose) and 2 1/2 T of table sugar (30g of sugar), combined with 1 scoop of vanilla whey powder (15-20g of protein), which gives me the 1:4 ratio.

If you're ready to take a healthy step, go to www.thebodysculptress.com and join the countless others who have received their complimentary copy of my Special Report - "The ULTIMATE Weight Loss Program."