Extra Info:

Pre-workout: 
As mentioned on main page a light warm-up in very important in getting the blood flowing and preventing injury.  It doesn't take much but this 10 minutes will help your mind and body prepare for training.   Taking a tablespoon of honey right before a workout is good for a natural energy boost.   Light stretching is important too...  But make sure it is not deep stretching.  Deep stretching can actually cause injuries before heavy lifting.

Post-workout:
Finish with another light 10 minute walk.  This will help your body cool down, and flush away the lactic acid that has been formed in your muscles during your workout.   It is imperative that you have your post work out meal within 30 minutes of finishing your workout.   After working out your body is eager for nourishment, make sure to give it what it wants!    For your post-workout shower you can do an alternating hot/cold shower (hot for 60 seconds cold for 60 seconds repeated 5 times) to really help flush lactic acid and prevent post-workout soreness.   It also pumps fresh blood to your muscles which brings oxygen and nutrients...    essential for growth and strength!

Sleep:
At night your body does major repairs and rest for your brain.  Make sure to get a minimum of 7.5 hours of sleep at night.  9 hours whenever possible is better.