Newgrounds.com — Everything, By Everyone.

Nutrition Guide
http://www.mypyramid.gov/ - This website in general is very helpful for nutrition and exercise.
http://www.mypyramid.gov/mypyramid/ind ex.aspx - Here you can figure out how much you need to eat by your body weight and activity level. If you want to lose weight eat a little less then it says to. If you want to maintain weight then eat exactly what it tells you to. If you want to gain weight then eat a little more then it tells you to.

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Stretching Programs
Stretching should be done before and after warm up and before and after cool down.

Lower Body - http://youtube.com/watch?v=XBmy1T-3d6I

Upper Body - http://youtube.com/watch?v=-tcutS7dFSE

Core and Mid Section -http://youtube.com/watch?v=t3oAnSou-C o

These stretches are just a basic guideline and you can adjust your stretches to your own liking.

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Warm up Program and Cool Down
Warm up should be down before exercise and cool down should be down after workout.
Beginner Warm Up - Jog in place for 1 minute and then do jumping jacks for 1 minute immediately after wards. Try to pace it so your heart is beating faster than your resting heart rate.

Intermediate Warm Up - Jog in place for 3 minute and then do jumping jacks for 1 minute immediately after wards. Try to pace it so your heart is beating faster than your resting heart rate.

Expert Warm Up - Jog in place for 5 minute and then do jumping jacks for 2 minute immediately after wards. Try to pace it so your heart is beating faster than your resting heart rate.

* Note - that if you have access to a place to jog outside or inside the house back and forth you will get a better workout then jogging in place.

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Workout Key

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Beginners Workout

Forums
Post made - 5 crunches
Topic made - 10 crunches
Ban from BBS - Multiply the days of ban by 5 for crunches, push-ups, squats, lunges ( 2 day ban x 5 = 10 crunches, push-ups, squats, lunges)
Cock Joke - 30 crunches and 10 push-ups
Meme used - 30 crunches and push-ups
Bump an old topic - 5 push-ups and crunches (Plus 5 crunches for posting)
Posting too fast message - 5 crunches
Feeding the troll - 15 push-ups, crunches, squats, lunges
Posting in a spam topic or creating one - 15 crunches, squats, push-ups, lunges
( Plus 15 crunches, push-ups, squats, lunges if a ban is received )
Double Post - Planks ( 30 seconds )
Parody thread created or posted in - 5 push-ups, crunches, squats, lunges

Portals
Review made - 5 push-ups
Review deleted - 10 crunches and 10 push-ups
Vote - 5 push-ups
Flash or Audio Submitted - 25 crunches and 5 push-ups
Spam flash submitted - 100 crunches and 50 push-ups, squats, lunges
If your vote is the last vote needed to blam/protect a movie - Side Planks (Held for 30 seconds)
If a movie of yours is blammed - Side Planks (Held for 30 seconds)
Submission or Audio viewed - 5 crunches and 5 push-ups

Blog and Account Page
News Post - 5 push-ups
Comment - 5 pushups
Response to Comment - 5 crunches
PM sent - 5 crunches
Anytime you increase a level in anything - 15 air squats ( Holding dumbbells ) and 15 lunges ( Holding dumbbells )

Other
After any 50 crunches do 10 Curls and 10 Skull Crushers ( Nose Breakers )
After any 50 push-ups do 10 Side raises and 10 Front Raises ( With Dumbbells )
After any 50 leg exercise ( Lunge, Squat ) 10 Reverse Curls
Every hour spent on newgrounds - 10 squats, 10 lunges, 10 push-ups, and 10 crunches
Any random newgrounds error that occurs - 5 crunches

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Intermediate Workout

Forums
Post made - 10 crunches
Topic made - 20 crunches
Ban from BBS - Multiply the days of ban by 10 for crunches, push-ups, squats, lunges ( 2 day ban x 10 = 20 crunches, push-ups, squats, lunges)
Cock Joke - 30 crunches and 10 push-ups
Meme used - 30 crunches and push-ups
Bump an old topic - 10 push-ups and crunches (Plus 10 crunches for posting)
Posting too fast message - 10 crunches
Feeding the troll - 30 push-ups, crunches, squats, lunges
Posting in a spam topic or creating one - 30 crunches, squats, push-ups, lunges
( Plus 30 crunches, push-ups, squats, lunges if a ban is received )
Double Post - Planks ( 45 seconds )
Parody thread created or posted in - 15 push-ups, crunches, squats, lunges

Portals
Review made - 10 push-ups
Review deleted - 20 crunches and 20 push-ups
Vote - 5 push-ups
Flash or Audio Submitted - 50 crunches and 15 push-ups
Spam flash submitted - 100 crunches and 50 push-ups, squats, lunges
If your vote is the last vote needed to blam/protect a movie - Side Planks (Held for a minute)
If a movie of yours is blammed - Side Planks (Held for a minute)
Submission or Audio viewed - 10 crunches and 5 push-ups

Blog and Account Page
News Post - 10 push-ups
Comment - 5 pushups
Response to Comment - 5 crunches
PM sent - 10 crunches
Anytime you increase a level in anything - 25 air squats ( Holding dumbbells ) and 25 lunges ( Holding dumbbells )

Other
After any 30 crunches do 15 Curls and 15 Skull Crushers ( Nose Breakers )
After any 30 push-ups do 15 Side raises and 15 Front Raises ( With Dumbbells )
After any 30 leg exercise ( Lunge, Squat ) 15 Reverse Curls
Every 45 minutes spent on newgrounds - 15 squats, 15 lunges, 15 push-ups, and 15 crunches
Any random newgrounds error that occurs - 10 crunches

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Expert Workout

Forums
Post made - 15 crunches
Topic made - 25 crunches
Ban from BBS - Multiply the days of ban by 15 for crunches, push-ups, squats, lunges ( 2 day ban x 15 = 15 crunches, push-ups, squats, lunges)
Cock Joke - 50 crunches and 20 push-ups
Meme used - 50 crunches and push-ups
Bump an old topic - 15 push-ups and crunches (Plus 15 crunches for posting)
Posting too fast message - 15 crunches
Feeding the troll - 50 push-ups, crunches, squats, lunges
Posting in a spam topic or creating one - 50 crunches, squats, push-ups, lunges
( Plus 35 crunches, push-ups, squats, lunges if a ban is received )
Double Post - Planks ( 1 minute )
Parody thread created or posted in - 30 push-ups, crunches, squats, lunges

Portals
Review made - 15 push-ups
Review deleted - 25 crunches and 25 push-ups
Vote - 10 push-ups
Flash or Audio Submitted - 55 crunches and 20 push-ups
Spam flash submitted - 150 crunches and 100 push-ups, squats, lunges
If your vote is the last vote needed to blam/protect a movie - Side Planks (Held for a minute and 30 seconds)
If a movie of yours is blammed - Side Planks (Held for a minute and 30 seconds)
Submission or Audio viewed - 15 crunches and 10 push-ups

Blog and Account Page
News Post - 15 push-ups
Comment - 10 pushups
Response to Comment - 10 crunches
PM sent - 15 crunches
Anytime you increase a level in anything - 30 air squats ( Holding dumbbells ) and 30 lunges ( Holding dumbbells )

Other
After any 20 crunches do 20 Curls and 20 Skull Crushers ( Nose Breakers )
After any 20 push-ups do 20 Side raises and 20 Front Raises ( With Dumbbells )
After any 20 leg exercise ( Lunge, Squat ) 20 Reverse Curls
Every 30 minutes spent on newgrounds - 20 squats, 20 lunges, 20 push-ups, and 20 crunches
Any random newgrounds error that occurs - 15 crunches

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* Note - Workout can still be done without dumbbells. Any video that shows a workout with a bar instead of a dumbbell you can still use the dumbbells for.
* Note - You can adjust this workout in any way to be more convenient to yourself.

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Newgrounds Starters Exercise Program
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This workout is for people who have a hard time keeping track of things, or are pretty bad out of shape and need an easier exercise program to get started.

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Beginners Workout

Forums
Post made - 5 crunches ( Write down amount of posts for the day before starting workout so you know how many you did by the end of the day )
Ban from BBS - Multiply the days of ban by 5 for crunches, push-ups, squats, lunges ( 2 day ban x 5 = 10 crunches, push-ups, squats, lunges)

Portals
Review made - 5 push-ups ( Write down number of reviews before you start to write reviews )
Review deleted - 10 crunches and 10 push-ups ( Easy to keep track of because of PM's )
Flash or Audio Submitted - 25 crunches and 5 push-ups
Spam flash submitted - 100 crunches and 50 push-ups, squats, lunges
If a movie of yours is blammed - Side Planks (Held for 30 seconds)

Blog and Account Page
News Post - 5 push-ups ( Easy to check and remember )
Response to Comment - 5 crunches ( Right on your blog, easy to remember )
Anytime you increase a level in anything - 15 air squats ( Holding dumbbells ) and 15 lunges ( Holding dumbbells )

Other
After any 50 crunches do 10 Curls and 10 Skull Crushers ( Nose Breakers )
After any 50 push-ups do 10 Side raises and 10 Front Raises ( With Dumbbells )
After any 50 leg exercise ( Lunge, Squat ) 10 Reverse Curls
Every hour spent on newgrounds - 10 squats, 10 lunges, 10 push-ups, and 10 crunches ( write down the time when you start on newgrounds and then as soon as you end )

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Intermediate Workout

Forums
Post made - 10 crunches ( Write down amount of posts for the day before starting workout so you know how many you did by the end of the day )
Ban from BBS - Multiply the days of ban by 10 for crunches, push-ups, squats, lunges ( 2 day ban x 10 = 20 crunches, push-ups, squats, lunges)

Portals
Review made - 10 push-ups ( Write down number of reviews before you start to write reviews )
Review deleted - 20 crunches and 20 push-ups ( Easy to keep track of because of PM's )
Flash or Audio Submitted - 50 crunches and 15 push-ups
Spam flash submitted - 100 crunches and 50 push-ups, squats, lunges
If a movie of yours is blammed - Side Planks (Held for a minute)

Blog and Account Page
News Post - 10 push-ups ( Easy to check and remember )
Response to Comment - 5 crunches ( Right on your blog, easy to remember )
Anytime you increase a level in anything - 25 air squats ( Holding dumbbells ) and 25 lunges ( Holding dumbbells )

Other
After any 30 crunches do 15 Curls and 15 Skull Crushers ( Nose Breakers )
After any 30 push-ups do 15 Side raises and 15 Front Raises ( With Dumbbells )
After any 30 leg exercise ( Lunge, Squat ) 15 Reverse Curls
Every 45 minutes spent on newgrounds - 15 squats, 15 lunges, 15 push-ups, and 10 crunches ( write down the time when you start on newgrounds and then as soon as you end )

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Expert Workout

Forums
Post made - 15 crunches ( Write down amount of posts for the day before starting workout so you know how many you did by the end of the day )
Ban from BBS - Multiply the days of ban by 15 for crunches, push-ups, squats, lunges ( 2 day ban x 15 = 30 crunches, push-ups, squats, lunges)

Portals
Review made - 5 push-ups ( Write down number of reviews before you start to write reviews )
Review deleted - 25 crunches and 25 push-ups ( Easy to keep track of because of PM's )
Flash or Audio Submitted - 55 crunches and 20 push-ups
Spam flash submitted - 150 crunches and 100 push-ups, squats, lunges
If a movie of yours is blammed - Side Planks (Held for 30 seconds)

Blog and Account Page
News Post - 15 push-ups ( Easy to check and remember )
Response to Comment - 10 crunches ( Right on your blog, easy to remember )
Anytime you increase a level in anything - 30 air squats ( Holding dumbbells ) and 30 lunges ( Holding dumbbells )