Nutrition & Vitamins for Weight Loss & Strength Training

Question
Hi:

 I am planning to go to the gym which want to loss some weight and become more fitter. I would like to know what sort of vitamins and food can helps me do better in the gym.
 My next question is instead of building a bigger muscles in my body. Is there another way of make the muscles go stronger and harder rather than big.

thank you very much

stephen

Answer
A daily multi-vitamin/mineral supplement is the only thing that you really need to take. Eat foods high in protein to promote muscle repair/building.

For more tone muscles (instead of bigger muscles) do more reps at a lower weight rather than trying to max out at a higher weight.