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exercise free trials weight loss

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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Gain Lean Body Mass Using Zigzag Method

The Zig-Zag Approach

Targeted fat loss together with elevated lean mass could possibly be the suggested mode of weight reduction. “Increases in lean body mass percentage will also accompany a right fat loss program for the reason that of losing fat and keeping lean body-weight the related, which in turn, will lead to a lower percent body-fat and higher percent lean body mass. Or, a lower body-fat percentage could be the result of truly growing the weight of lean body mass, which will result in an raise of lean body mass percentage.” source: Fitness: The complete guide.

Should you read significantly a lot more on the ideal strategy to shed weight safely, then you understand that the vital step to adjusting body composition truly ought to not be dictated by reaching some random weight objective. It should be determined by attaining a body-fat objective that is realistic for your way of life and might be reached given your present abilities.

The truth is that stringent dieting has a direct impact in lowering our body metabolic rate (BMR). This drop makes it definitely tricky, or just about impossible, to continue fat loss. Scientists have discovered this for a long time. The rate at which an individual will have fat loss is determined by metabolism, nutrition, body built, genetics,and regular physical exercise and workout. You have to keep in mind, genetic background doesn’t typically guarantee excellent results.

With modern day scientific analysis, the Zig-Zag approach has been validated. Scientists performed a 48-week investigation study that involved 18 women. The ladies had been split up into two scientific groups, exactly where one group consumed around 1,200 calories in each day although the other group consumed a 16-week liquid meal replacement followed by a “conventional” weight-reducing diet plan plan.

The study yielded amazing outcomes. It showed the predictable outcome that the crash dieters weren’t any greater off than the moderate dieters immediately after the 48 week period. Both groups BMR dropped an average of 9%, and their body-fat was decreased on typical sixteen to nineteen percent.

Scientists have begun to collect tough info that supports the Zig-Zag approach. There is a technique to shed fat and nonetheless preserve a high sufficient BMR rate which will permit you to continue your fat loss strategy.

Lastly, you may also read about lean hybrid muscle reviews here.

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dieting exercise free trials

Advice On Losing Weight and Getting Fit

Every few years weight loss advice evolves. This often leads to a shift in how people exercise or diet to lose weight. Past examples are the rise of aerobics for fitness during the 1980’s and the greater understanding of the role or protein for athletics.

One of the biggest shifts in recent years started after Professor Izumi Tabata published his paper on his research in variable intensity and fitness. The paper was called “Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max”.

Dr. Tabata found that when people exercised to a higher intensity for short periods of time they greatly increased their fitness levels, as measured by VO2 Max levels, and also this had a knock on effect of aiding weight loss. Tabata training workouts are now a very popular way to increase fitness and to lose weight.

These findings gave rise to a whole new way of exercising. Gone was the “fat burning zone”, where people would exercise for hours at a relatively low intensity in the belief that they would burn more fat. In came high intensity interval training, often shortened to HIIT.

All of a sudden people were interspersing their long and boring cardio sessions with short and intensive sprint intervals. The greatest thing about this new form of training was not just that it got you fitter and helped you to burn more fat, but you could complete your workouts much quicker. Rather than performing 60 minutes on the exercise bike you would now exercise for no more than 30 minutes, with around 10 sprint intervals in each workout.

Health and fitness clubs soon caught on to this idea. Soon there were exercise classes designed specifically to utilize these new theories. Spinning classes, where a group of people exercise on stationary bicycles together, suddenly sprung up all around the country. In spinning classes the instructor leads the class and takes the exercisers through a series of increasingly more intense workouts, including sprints and hill climbs. All designed to boost fitness and burn more fat.

Soon other “old school” types of exercise also started to become more popular. One example is martial arts. Martial arts classes have always involved a high intensity interval training system, although it was just never called that by name. The nature of the classes with intensive exercise drills, sparring and pad work means that as you exercise you go through periods of extreme activity which are then followed by rest, or at least relative rest.

Although the basic principals of exercise and weight loss remain the same, sports science is teaches us to become more efficient in the way we exercise.

You may also be interested in learning these excellent healthy weight loss exercises which are designed to maximise lean muscle growth and aid fat burning. These exercises are provided by theBumsTumsandThighs.com team.

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exercise free trials weight loss

Working Out with a Whole Body Vibration Machine

Lose the fat just by standing in place? It does seem a little unrealistic. It’s no surprise that so many people have a really hard time believing that it is true. But whole body vibration machines are showing promise in delivering many results, as was demonstrated in recent research studies.

Believe it or not, now there is an exercise device that is able to make it easier for you to reduce your weight, and the only thing you have to do is just stand on the vibration plate.  It might be hard to imagine, but researchers are finding that it is not that unrealistic after all.  Working out on a vibrating machine provides quite a few health advantages.  One example is that you can eliminate belly fat by working out on one of these machines.

Russians were the first to use vibration machines during missions. However, they weren’t the first to make use of the technology.  A doctor from Battle Creek, MI produced a vibrating chair for his patients way back in the year 1895. The physician who introduced this piece of equipment was none other than Dr. John Kellogg, one of the two brothers who developed Kellogg’s Corn Flakes.

So just how is it possible to slim down by standing still?  It is due to the simple fact that even though you are immobile, your muscles are not.  Your muscle tissues are tensing several times each and every second you are on the machine in response to the machine’s vibrations.  These quick contractions help tone and strengthen the muscle tissue.  It does not take a lot of time to complete your daily workout with the vibration exercise machine.  It takes just ten minutes each day.

For many people, the weight loss and fat-burning that result from the use of the vibrating machine are plenty, but that isn’t all the device is useful for.  Some of additional advantages are improved flexibility and strength.  You will discover that as the muscles in your body strengthen, your performance in some athletic abilities will improve as well.  Vibration exercise machines may also help delay osteoporosis by reducing the loss of bone density.

Perhaps you are tempted to shop for a vibrating machine by analyzing the asking price alone.  However, you should be careful not to purchase a vibration exercise machine that was manufactured in China from inexpensive materials.  The shaking that the device has to withstand puts a great deal of stress on it, so you should consider a version that is made of steel.  The form of vibration is something else that you should take into consideration before you buy a vibration machine.  Don’t purchase a vibration machine that has piston, or tri-planar, vibration.  The most effective kind of vibration is pivoting vibration, which is also called oscillating vibration.

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dieting free trials weight loss

The Key Factors Associated With Weight Loss Diets, Such As The Dukan Diet

Most diet plans today guarantee rapid, sustainable results.  The fact is, while many diet plans may deliver desired weight loss results initially, many fail to maintain the new, healthier body weight.  There are several factors that contribute to the effectiveness of a diet plan; these are factors that the Dukan diet addresses that result in safe, sustainable weight loss.  Below is a discussion of a few of the factors that influence the effectiveness of a diet plan and how adherence to their principles by using a plan such as the Dukan diet, can drastically increase the success rate of a weight loss program.

High Protein

Weight loss programs that include a high protein diet plan are more effective than those that do not incorporate adequate quantities of protein.  Protein is responsible for repairing cells throughout the body and supports the growth and maintenance of lean muscle tissue.  Without adequate amounts of protein in the diet, metabolic efficiency is reduced and weight loss is difficult.

Low Fat

While the consumption of some dietary fat is necessary for health, over consumption of fats, especially saturated fats, can result in unhealthy consequences.  However, by ingesting an appropriate quantity of dietary fat, cravings can be suppressed and body fat loss can be enhanced.

Abundant Vegetables

Vegetables provide the body with nutrients that are essential for overall health.  Additionally, many vegetables are fiber dense, which contributes to digestive health and provides a feeling of satisfaction when consumed with meals in the right quantities, which helps prevent overeating.

Simplicity

One of the most important factors that influence the effectiveness of a diet plan is its simplicity.  A diet plan, such as the Dukan diet, that is not complicated and offers a variety of high protein food sources, has a much greater chance of being successful over other, more complicated, weight loss diets.  Ease of use, various healthy food choices and simplicity are what ultimately result in sustainable weight loss success.

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Get in Shape Moms: 7 Workouts for Moms

Moms lead busy lives. They need to take care of the family, the kids and the house. With the household chores and the family competing for her time, it is almost difficult for them to find some time for themselves.

The good news is that these activities do exercise their bodies. Carrying the baby, vacuuming or taking the kids to school can help the mom remain active all day. But they need to have a workout plan and trainer that will help them lose excess fats at the same time stay fit.

Some moms claim that they simply are too busy to find time for workouts. If they make their exercise a priority then they should make time for fitness even for just 10 to 15 minutes each day. This can make a lot of difference in the woman’s body.

The good thing with doing exercises is it boosts the person’s self-esteem. It makes mom feel good physically and mentally after. It also enhances metabolic rate making the body burn fat faster and getting rid of those ugly bulges.

Exercise early in the morning on an empty stomach. This can raise your metabolic rate, making you active all throughout the day.

Progressive exercise is the best approach. This means you start slowly then you progress towards your goals.

For moms who want to get in shape, the following workouts can be very profitable:

7 Great Mommy Workouts

1. Stretches. A complete workout should always begin with warm ups such as stretches. This will prevent unwanted injuries from occurring. Also, it will prepare your body for the rigors of the routine. Do not stretch forcefully. Just do them until you feel a mild tension but not to the point of pain.

Neck stretches involve tilting the head forward until the chin reaches the chest. Then turn the head slowly to the left, aligning the chin with the shoulder. Repeat the same steps with your right. Then return to the original position. Do three to five sets for this exercise.

Shoulder rolls. Rotate the shoulders 10 times forward and 10 times backwards.

2. Mock jump rope. Pretend you are doing a jumping rope by extending your arms and jumping up and down. Do this for 30 seconds.

High knees. Alternately lift the knee until it reaches the hips. Do this again for another 30 seconds.

3. Cardio blast. Stand with feet wide apart. Extend your right leg to the side until you bend your knee 90 degrees. Go back to the starting position. Then do the same with your left foot.

4. Ab Planks Workout. This exercise is designed to develop core strength and attain stability. You need a yoga mat for this exercise.

Begin in a plank position which means placing your forearms and toes on the floor. It looks like you are doing push ups only you support your body with your elbows not with your palms.

Your head is looking down on the floor. The body should be straight and rigid. Hold this position for at least 10 seconds. As you get used to this exercise, you can hold it for far longer like 60 seconds.

Then, you need to lift one leg off the floor slowly for two counts. Do the same for the other leg. Do this 10 times on each leg. The abs will contract as a result to be able to support the torso. This will stretch the glutes and hamstrings in your body. You will feel the muscles in your abs tighten as you raise each leg.

5. Modified Push-Ups. Push-up is one of the most popular exercise routine. It exercises the pectoral muscles found in front of the chest. It also moves the triceps muscles found at the back of upper arm. This can provide core stability. If you have strong core muscles, doing physical activities is a cinch.

Begin the modified push-up with the usual push-up position. Hands and knees are on the floor, feet are raised up on the air and the head looking down.

Your hands should be placed on each side. Support your body weight with your knees not with your feet like the usual push-up. Lower your body to the floor, bending your elbows, until the chin touches the mat. Slowly go back to the original position.

You should feel the muscles in your back, abdomen and upper arms tighten as you alternatively lower and raise yourself.

You can also do the modified wall push-ups. You can do this exercise standing up. Both hands should be placed on the wall. Then you lower your chest until the chin touches the wall. Then go back to the original position. You can do this for 10 to 15 times.

6. Strength training. Lifting weights can prevent injuries when the mother gets pregnant. It strengthens the muscles near the joints. It prepares the mom to lift her baby once she gives birth.

Start with 3 to 5 pounds weights. Do not work yourself to exhaustion. This is counterproductive. Inhale and exhale evenly. Do not breathe out forcefully as it causes undue pressure on the pelvic area. You can lift heavier weights later once you are used to the routine.

7. Modified hundreds. Lay flat on the floor. Face up. Knees are bent but the lower legs are straightened out. The legs look like an inverted L. Then raise your head and shoulders. Extend your arms about 6 inches off the ground.

Hold this position 10 seconds. Inhale for the first 5 then exhale for the remaining 5 seconds. Then return to the original position.

Motherhood is an exciting time of life. It should not hinder you from getting back to shape. Consistency is the name of the game. If you do your workout routines 15 minutes three times a day then you will reap more benefits for your body.

 

Author Bio: Julia is a freelance writer for a weight training site. Her main purpose in life is to help moms all around to get in shape, but you can also find her riding her bike and dune buggy around her neighborhood.