Don't work your abdominal muscles every day. Physiologically, your abs are like any other muscle in your body. Train them only 2 or 3 days a week.

If you're a beginner, train to failure—the point at which you absolutely can't do another repetition—then throw back a pint. In a new study, beginners who trained to failure with three sets of six exercises per day then drank a supplement immediately afterward gained over 5 pounds of muscle in just 8 weeks. A pint of 1 percent chocolate milk will provide all the nutrients you need to achieve the same result.

Do standing and seated calf raises. You'll get better results. Your calves are made up of two different muscles, so you have to do the straight-leg and the bent-leg versions of the exercise to hit them both.