Fuel Up, Work Out

— -- Here are "Good Morning America's" fitness tips of the week, courtesy of "Men's Health" and "Women's Health" magazines.

1. Use every machine in the gym.
Each cardiovascular machine in the gym trains your muscles differently. It makes more sense to use each machine for a short time than to spend your entire workout on one. If you have a half hour for cardio, spend 10 minutes each on the treadmill, stair climber, and stationary bike. Tomorrow opt for the rower, elliptical trainer, and VersaClimber. You'll get a better workout, and it'll be less boring.

2. Stash almonds in a desk drawer at work, in your car's glove box, and in your purse.
Hunger increases your taste sensitivity to sweet and salty substances, according to a new study. This means vending-machine snacks (which come in two flavors: sweet or salty -- coincidence?) will taste even better when you're hungry. You could trust that you'd savor the flavor by eating only a small amount. (Right.) Or you could sidestep this land mine altogether by eating regularly during the day to stave off cravings. Almonds are a great snack anytime. They're a nutrient-dense food that provides healthy monounsaturated fat, protein, and fiber, which together contribute to feeling full. Go for whole almonds in their unsalted, raw, or dry-roasted state. Fifteen to 20 will do the trick for a quick snack.

3. Eat before and after you exercise -- no matter what time of day it is.
Not only does the food prevent your body from burning muscle tissue instead of fat when you work out (yes, that can actually happen), but it increases the number of calories you burn during and after exercise.

If you work out in the morning... You might eat a banana and hard-boiled egg OR cereal with fat-free milk for your pre-workout snack. Immediately after your workout, have a healthy breakfast, such as an egg-white omelet with vegetables, oatmeal, and orange juice.
If you work out at lunch... You might have a whey-protein shake with fruit before your workout and a chicken-breast sandwich and fruit for lunch immediately afterwards.
If you work out after work... You might eat some low-fat yogurt and cashews for your pre-workout snack and follow your workout with a healthy dinner, such as grilled salmon with wild rice and a green salad with olive oil-based dressing.