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The Importance of Nutrition Before and After Workout

Individuals often ask for recommendations on the types of food to consume before and after their workout. The reason for this is that an individual’s food intake and its proportions before and after hitting the gym are important in the growth and recovery of the muscles. Nutrition before and after a fitness routine is the key to developing lean muscle and getting rid of unwanted fats.

Nutrition before Work Out
Eating a good meal before working out can significantly impact a person’s endurance, stamina and strength while exercising. The is quite possibly the best pre workout supplement you can get in lieu of shakes and powders. While most people put their focus on post workout meals, fitness experts say that this can do more harm than good. It has been shown that people who eat before workout can stay longer in the gym and do more routines than those who exercise on an empty stomach.

Because of the time required for digestion, people are recommended to eat an hour or two before working out. The right meal should combine simple carbohydrates and protein plus a good amount of water. The recommended sources of simple carbohydrates include fruits and vegetables. A small amount of complex carbohydrates may also be added in the form of oatmeal, yams or brown rice. To obtain the right amount of protein, eating eggs or drinking protein shake will suffice. A low sugar protein bar is also a great way to eat something that combines carbohydrates and protein in one. Finally, drinking plenty amounts of water before working out is highly essential. This helps in preventing low levels of energy and cramps during training.

Nutrition after Work Out
An individual’s nutrition after workout is as necessary as the meal taken before workout. Post-workout meals must only consist of carbohydrates and protein. The right timing for this meal is about half an hour to one hour after working out. The best sources of protein at this time are a combination of whey protein shake, eggs, chicken and fish. All these are easily absorbed by the digestive system which makes them effective in providing the most important nutrients to the muscles.

Carbohydrates are also essential as they help restore the glycogen needed by the muscle to prevent its breakdown after working out. The right sources of carbohydrates such as brown rice, wheat bread and oatmeal are necessary to move the nutrients to the tissues of the muscles in the quickest possible time.

Summary
Proper nutrition before and after work out is very important. Without it, a person’s efforts to muscle building may just be useless. Thus, careful planning of one’s meals is a must for the achievement of one’s workout goals.

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dieting exercise free trials weight loss

4 Excuses For Not Being Healthy

We all know the benefits a healthy lifestyle can bring; eating right and exercising can reduce the risk of diabetes, heart disease and even cancer as well as improve your overall quality of life. If it really were as simple as just eating the right food and getting exercise on a regular basis there wouldn’t be a problem. The reality is not everyone can find it this easy, so why do some people struggle to lead a healthier lifestyle?

Excuses

The number one reason most people find not to be healthy is they have an excuse, they either don’t have time to cook healthy meals or they don’t like the taste of vegetables, they’re asthmatic and can’t exercise or they have flat feet so they can’t run (these are all excuses an old flat mate of mine used to use to justify being morbidly obese). The fact of the matter is there’s no excuse, you do have time to cook even if you cook at the weekend and put it in the freezer for the month, and healthy eating is more than just vegetables and anyone can do some form of exercise.

Ignorance

Maybe ignorance is a strong word but it really is surprise how many people don’t know what constitutes as healthy. It can be confusing if you read the papers on a daily basis, we’re always been told we should be eating so much of one thing and less of another, there’s always the latest fad diet or exercise that seems to work wonders (for about a week). Just trust your common sense, you know that a glass of water is healthier than a glass of coke and you know taking the stairs is better than taking the lift.

Cost

It doesn’t cost money to be healthy, gym memberships cost money and fancy pre packed salads cost money but being healthy does not. You might think it’s cheaper to just grab a burger from a fast food restaurant rather make your own lunch each day but this isn’t true. Buying your vegetables individually rather than pre packed is much cheaper and you get more for your money. Cooking your own dinner from scratch rather than using store brought sauces or frozen meals is so much healthier, cheaper and tastes better too, once you know what you’re doing. It doesn’t cost anything to go for a jog round your local park or workout in your own home.

Time

The one advantage that ready meals and takeaways have over home cooked food is time, it’s a lot quicker to grab something already made than it is to cook your own food from scratch but this doesn’t mean you don’t have time to be healthy. As I’ve already mentioned, you can easily cook a few meals at the weekend when you do have a bit more time and leave them in the freezer for the week. Invest in a slow cooker so you can throw all your ingredients in before you leave for work in the morning then you’ll have a delicious meal waiting for you when you get home. If you take the bus home from work get off a stop earlier and walk that extra ten minutes, it will soon add up.

Jessica works for JTX Fitness who can help anyone get into shape with an extensive collection of exercise and fitness equipment

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Pros and Cons of a High Protein Diet

If you have some extra pounds you need to get rid of or, who knows, maybe you just want to prevent them from appearing, it may be a good idea to follow a high protein diet plan. Usually, this type of nutrition plan is combined with the low carbohydrates diet and this package has often proven to be an excellent choice. It is very easy to implement a high protein diet because most of the foods you would have to eat are also rich in minerals and vitamins your body truly needs. If you choose to go on this path, expect to shop for a lot of seeds, nuts, oils, fats, legumes and most importantly, meats.

Why would I want to follow this diet?

This diet has a lot of uses and it is mostly useful for those who are following some kind of weight loss program. One of the best advantages is that by following a diet that involves the consumption of a lot of protein your appetite is greatly reduced. Foods that are rich in protein usually take more time to be digested by your stomach than other types of food, so the dieter will eat less often and in smaller quantities.

Furthermore, the dieter’s body can enter a ketosis phase. In this case, the consumption of carbohydrates is vastly reduced. If you have done your homework on nutrition you may already know that carbohydrates are your body’s main energy source. However, once you start consuming less carbohydrate –rich foods, your body starts to look for other sources of energy. More often than not, a lot of stored fats will be burnt and you will lose a lot of weight as a result.

Are there any side effects?

As with any other program that includes manipulating your diet, some negative effects are bound to appear. The most important one is that your kidneys might suffer. When you consume a lot of protein, your body secrets increased levels of uric acid which has to pass through your kidneys at one point or another. If the diet lasts too long, your kidneys might not keep. Consequently, if you already have such health problems it is crucial that you consult a doctor before manipulating your diet.

Moreover, a lot of foods that are high in protein also contain a lot of fats so your cholesterol levels might increase and bring forward heart problems. Couple that with the fact that you are going to consume fewer carbohydrates (they contain fibers which control cholesterol) and you can see why this type of diet is not for everyone.

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dieting weight loss

3 Healthy Strategies to Lose Weight Naturally

Many people are looking to lose weight but do not know where to start. The health and weight loss industry is saturated with crash diets and false or misleading information that it can be tricky finding a program that actually works.

But weight loss doesn’t have to be hard, there are ways that won’t cost much and won’t leave you feeling deprived. The following are some easy tips to lose weight that does not involve starvation and can lead to better decisions, healthier habits and an overall lifestyle improvement.

Keep A Diary

Using a cheap notebook, write down everything you eat. This will force you to be conscious and think twice about everything that you eat which inevitably leads to better decisions. Many of us have a habit of eating without half a thought about what it is going to do to our bodies. It has been shown that people who keep a food diary end up eating approximately 15 percent less food.

Walk More

Most of us lead very sedentary lives since many people work at a desk or some office setting. To make up for this you can get a pedometer to track how many steps you take throughout the day. Then make the effort to take an extra thousand or even two thousand steps every day and watch the pounds fall off. This seemingly small change can be a fast way to lose 10 pounds when combined with a smarter diet.

Get New Plates

It has been proven that how full and satisfied we feel after a meal is directly linked to our impression of how much food we’ve eaten. By using smaller plates, researchers have found that participants in a study reported feel equally satisfied despite eating significantly less food.

These strategies aren’t going to lead to fast weight loss but most crash diets that promise quick results are not sustainable and can be dangerous. The best way to lose weight is by developing a healthy lifestyle and let the weight disappear as a side effect of your new habits.

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How to lose your Lovehandles

There are certain times, especially near summer time, when we would do anything to get rid of our love handles. However, some techniques people use turn out to be counter productive and can actually cause damage to their bodies. As a result, it is very important to get the right information before venturing into any methods so you can go straight to the stuff that works. Generally, there are 3 things you should follow:

1. Eat smaller meals

Not a lot of people are aware of this, but eating 3 times a day is counter-productive when losing weight. Instead, you should have up to 6 meals since this helps keep your appetite down. If you think about it, it makes a lot of sense because you will burn fat more often. The 1200 calorie diet is an excellent example of a calorie controlled diet with smaller meals.

2. Get enough water

Sometimes the body is confused and when it tells you you are hungry, in fact you just need water. Therefore, by keeping your body hydrated you can actually tone down your appetite and eat less. As a result, you will get thinner and lose those love handles.

3. Lift weights

Anyone who has lost a lot of weight can confirm that the best method to lose weight is by exercising, and a great way to do that is by lifting weights. Your body’s metabolism gets boosted and you burn a lot more calories than you would have by just sitting in front of the TV. Make sure to focus on both your lower and upper body. If you want to tone your abs, the ab chair will help you out.

All in all, there should be no doubt that by following these 3 tips you can lose love handles in no time. The only thing stopping you is yourself. Eat healthy, follow an exercise schedule and do your best to stay motivated. Things will not change in a day or two, but in weeks or even months, depending on your current situation. Stay patient and you will see progress.

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dieting exercise free trials weight loss

Say “No” To Freshman 15

A common phrase among college students is the dreaded freshman 15. A time in their lives when they are living out on their own and have to learn how to eat properly. They no longer have parents to hold their hand and help them to eat the right things. They may not have ever shopped or cooked a proper meal before. The school cafeteria is full of delicious and unhealthy food just begging to be eaten. With so many tempting things, it is no wonder that young adults fall victim to the freshman 15.

With every problem there is a solution. The first part of the solution is to get enough sleep. Most college students stay up late studying, or hanging out with friends only to get up early in the morning to go to class. By not getting enough sleep, their bodies will produce more fat. Make a conscious effort to go to bed at a decent time; try to be consistent with your sleep schedule. The more consistent, the more your body will get used to it and the better you will sleep. Getting eight hours of sleep can go a long way towards making anyone a happy and healthy person.

The second part has to do with food. Eating fatty foods like Oreos, cookies, chips, and macaroni and cheese, which all have simple sugars is not healthy. They tend leave the consumer more tired and hungry than before the snack was eaten. Some dietitians suggest to get according to the rainbow. Be sure to eat greens, reds, yellows, then some browns, and whites. Another part of the solution is portion control. When anyone is placed in front of a buffet of food, their first impression is to eat all in sight, no matter how full you may get. This is not wise, as the body doesn’t need that much food. One more thing relating to food- don’t eat food late at night. At night, you are more likely to consume fatty foods in front of the television than during the day. It is better to eat during the day when you are aware of exactly how much food is on your plate.

Some studies show that if alcohol weren’t consumed the freshman 15 would lower to the freshman 5. Alcohol has a lot of hidden calories in it that most college students don’t count on. It adds unwanted weight to young freshman who just want to experience the joys of college life. Drinking alcohol in moderation can help reduce those calories, don’t overindulge.

With a new busy schedule and getting used to the college life, it’s hard to find the time to exercise. However, it is exceptionally important to fit in a thirty minute jog here and there. Find something that you like to do that keeps you moving. Whether it be dancing, yoga, or playing sports, any exercise is better than no exercise. A pass to the gym could also do wonders for those who actually utilize what it has to offer.

The freshman 15 is avoidable if you are aware of it and know what to do if you were to gain a few pounds. Sleep, proper amount of food, the right amount of food, less alcohol, and proper exercise can go a long way to preventing this unwanted college tradition. Just remember moderation in all things and it should be easier. Avoid that muffin top by eating an apple instead of your roommate’s chocolate chip cookies.

About the Author

Breanna Trost writes for an online resource for colleges students called MyCollegesandCareers.com. My Colleges and Careers assists prospective students as they search for online courses that can help them start a new career.