So how much caffeine is safe? Well, that all depends on your weight, for the average 180 lb person, 300-400 milligrams of caffeine is sufficient which is the equivalent to two regular sized cups of coffee. Caffeine can be consumed by coffee, tea, cocoa, energy drinks or simply by taking caffeine pills. Caffeine typically takes 30 to 60 minutes to start working and will last anywhere from four to six hours.

So be sure to consume at least an hour prior to your workout in order to gain maximum performance. Some people, especially if used for a long period of time, may grow accustom to the product and thus show less results over time. So, as with every other supplement, always be careful and keep close watch on your heart rate to ensure safety for ultimate results.

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• Schedule time during the day for quick workouts. Being consistent everyday and showing a little effort can generate great results. Try doing sets of crunches and pushups in the morning and afternoon just before you shower in the morning or lay down at night. 10-15 minutes morning and night will tone your body up quick in about a week.

• Eat right. Of course it does not matter how much exercise you do if you eat fattening food 24/7. Try focusing on proteins and vegetables or fruit, and avoid carbohydrates and excessive fat. Dairy products are fine, but try to keep the high-fat ones (butter, cream) in low quantities.

• Hydrate yourself. Drinking a lot of fluids helps your body get rid of fat and toxins, but you need to make sure that you drink the right types. Stay away from high-calorie drinks like energy drinks or sodas, and focus more on water and natural juice (avoid juice from concentrates).

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Your recommended hydration will change depending on the exercise and your body type, but the principle is still the same: your body needs to be hydrated.

Before beginning your workout, it is recommended that you drink at least a half-litter bottle of water or juice (preferably with pulp). The purpose of this initial fluid intake is to wake your metabolism and ensure that while you warm up, your body will have enough energy to sustain a prolongued workout later.

During your workout, you should drink at least a cup of water or electrolyte drink (Gatorade for example) after every hour of working out. That way you replenish your fluids lost while sweating and you speed up fat burn.

After your workout, it is recommended that you drink at least a litter of either water, juice (again with pulp) or milk. Protein shakes are acceptable if you choose that route, but they are more expensive than milk and serve the same purpose: replenish fat and proteins in your body.

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