Q: Although you may not be trying to lose weight, it's still a good idea to keep track of your overall calorie intake each day. Know how much you typically eat in one day. If you start to gain or lose unwanted weight, you'll have a starting number to work with. You can keep track of your calories in a food journal or app. In addition, many of the apps have a food journal included. Consider using an online calculator to figure out about how many calories you need each day to maintain your weight with your exercise. In order for your muscles to look defined or to feel toned and hard, you'll need to lose any excess fat that is stored above or beneath of them. Low-carb diets have been shown to be the best for reducing body fat. In addition to reducing body fat, low-carb diets help you lose weight more quickly compared to other dieting styles (like low calorie diets). Carbs are found in a variety of food groups. Limit foods like grains, starchy vegetables or high sugar fruits. Many of the nutrients found in these foods can be consumed from other food groups. Still include carbohydrate containing foods like dairy and low-sugar fruits. These contain other nutrients that are essential for your health. Include 1 cup servings of low-fat dairy throughout the day. These foods are rich in protein, calcium and Vitamin D. Low-sugar fruits still contain carbohydrates but also contain high amounts of fiber and antioxidants. Try 1/2 cup servings of blackberries, strawberries, raspberries and cranberries. Protein is essential to your health, but also plays an important role in your diet when you're exercising and trying to build and tone your muscle mass. Aim to have one to two servings of lean protein at each meal. Including a 3 4-oz portion can help you reach your daily recommended amount. If you want to find out exactly how much protein you should be eating daily, there's a simple equation to follow: Weight in kg x 0.8-1.0 g of protein. The harder your workouts or longer you're active, the more protein you'll need. For example, if you weighed 150 pounds, the equation would be: 150 / 2.2 = 68.1 kg. Take 68.1 x 0.8-1.0 = 54-68 g of protein daily. Most people do not need large quantities of protein daily. Only athletes, power lifters, and bodybuilders need larger quantities of protein daily. In addition, large quantities of protein over a long period of time can cause kidney damage. Choose leaner protein sources like: eggs, poultry, low-fat dairy, seafood, lean beef, pork, and tofu. To make your meals more balanced, you'll need to eat more than just protein based foods. Include a large quantity of low-sugar fruits and non-starchy vegetables to help balance your meal. Health professionals typically recommend consuming about 5-9 servings of fruits and vegetables daily. If you're following a lower carb diet, you might want to emphasize the non-starchy vegetables more. Include a serving or two of non-starchy vegetables or leafy greens at most meals. This is generally about 1 cup or 2 cups of the leafy greens. Stick to fewer servings of those low-sugar fruits and keep portions at a 1/2 cup. When you're trying to build muscle mass and strengthen or define muscles, you'll need to snack or eat in a way that helps fuel your body through a workout and help you recover afterwards. Not fueling or recovering appropriately can leave you feeling more tired, fatigued and cause poor performance down the road. Eating a pre-workout snack can help give your body the energy it needs to actually perform your workout. It should be mostly simple and nutritious carbohydrates so they can digest easily and give your body the energy it needs readily. Ideas for pre-workout snacks include: a piece of fruit, a whole grain waffle with a little peanut butter or a bowl of oatmeal. Post workout snacks need higher amounts of protein, but also need carbs too. You need to replace the energy spent during your workout and give protein to help repair the muscle tissue. Great post workout snacks include: protein shake, trail mix, chocolate milk or your next meal (if it is within an hour).
A: Monitor calories. Go low carb. Fill up on protein. Make half of your plate a low-sugar fruit or non-starchy vegetable. Fuel up and recover appropriately.

Q: Use a computer or notebook that can be connected to your iPhone via a USB port. You can find the iPhone Data Eraser software at http://www.recover-iphone-ios-8.com/iphone-data-eraser.html. Be sure that you check the "Mac" circle next to the "Supported OS:" text. Then either click the "Free Trial" option or purchase the product. iPhone Data Eraser will work with iPhones (versions 6/5s/5c/5/4s/4/3GS), iPads (including the 1/2/Mini/New iPad) and iPods (including Classic/Touch/Nano/Shuffle). Simply click on the download location and wait for the file to open. Then drag the "Wondershare SafeEraser" icon over to the Applications folder that appears next to it in the installation window. The program will then appear as "Wondershare SafeEraser" in your Applications folder unless you opt to move it elsewhere. Locate the file under Applications or wherever you chose to store it. Click it to open and launch. You'll want to connect your mobile device to your computer or notebook's USB port with a cord. Once connected, iPhone Data Eraser will detect your mobile device display an interface that shows your used and free storage space. You'll notice four options listed alongside the introductory "Hello iPhone" screen. Each of the four options offers a different level of file removal. This removes junk files from your iOS device. After clicking this option, select the "Start Scan" button so that the program locates removable junk. Once completed, the scan will display various junk files and allow you to select those you'd like removed. You may view additional details about those files by clicking on the blue file-size icon to the right of each category. After sorting through the files, check the boxes next to the files you wish to remove and then click the blue "Erase now" button. This removes your search history, cookies and a number of other forms of private information. After clicking this option, select the "Start Scan" button so that the program locates private data. Once completed, the scan will display various private files and allow you to select those you'd like removed. You may view additional details about those files by clicking on the blue file-size icon to the right of each category. After sorting through the files, check the boxes next to the files you wish to remove and then click the blue "Erase now" button. You will be prompted to type "delete" in order to confirm your request. This removes files that have already been moved to the Trash. After clicking this option, select the "Start Scan" button so that the program locates trashed data. Once completed, the scan will display various deleted files and allow you to select those you'd like permanently removed. You may view additional details about those files by clicking on the blue file-size icon to the right of each category. All file categories will be checked for removal by default, so uncheck any boxes for files you wish to keep and then click the blue "Erase now" button. You will be prompted to type "delete" in order to confirm your request. This removes all personal files and restores the device to its factory condition. You'll be presented three security levels associated with different removal procedures, so read the explanations and choose that which is most appropriate for your needs. You will be prompted to type "delete" in order to confirm your request.
A:
Download iPhone Data Eraser to your computer or notebook. Install iPhone Data Eraser. Launch iPhone Data Eraser. Connect your iPhone (or iOS mobile device). Select your preferred cleanup option. Choose the "Express Cleanup" option. Choose the "Erase Private Data" option. Choose the "Erase Deleted Files" option. Choose the "Erase All Data" option.