It's not just a matter of what to eat before and after a workout, it's also important to know when to eat. You want to have enough energy to keep your muscles working at their best and to keep your mind alert. If you eat too much and exercise too soon after eating, your stomach could become upset and you might feel like puking, or worse, you could suffer from diarrhea-not what you want when you're in the middle of a mini-marathon.
On the other hand, if you don't eat enough, you can suffer from fatigue and light-headedness. So the trick is to find a good balance.
If you want to eat a full meal before exercising, nutrition experts suggest you allow three to four hours before exercising. This gives your body enough time to digest the food. You don't want your body to struggle with digesting and working out simultaneously.
The most important meal you eat is breakfast, because your body, while you slept, has used all the energy of the meal you ate the night before. So wake up early enough to eat a hearty breakfast and still have three to four hours before you head out. If you can't allow that much time, eat a smaller breakfast. But eat something.
So what to eat? Well, the most important foods in terms of energy are those made of carbohydrates. Carbs are stored in your muscles and are what provide them with fuel. Good sources of carbohydrates are most cereals (but not bran), breads, pastas, vegetables, and rice. Proteins are needed to keep the muscles healthy and are found in meats, dairy, and nuts. Keep the ratio of carbs higher than the protein, especially before an intense workout. Good advice, however, is to stay away from beans.
So if you can afford those four hours before exercising, eat a good hearty meal. Give yourself plenty of carbohydrates and protein and don't worry about the intake of fats. If you only have three to two hours, then just lessen the amount of food you put on your plate. But still stress the carbs over the protein. In case you don't have that much time, you might want to make yourself a drink. Mix some orange juice with low-fat yogurt, a little soy milk, and a banana in a blender. Add a couple of slices of toast on the side and you're on your way.
Remember that water is a huge priority, especially after you work out. Sweat is, after all, made up of water that your body has just thrown out. So you need to replenish it. Some experts suggest that you weigh yourself before and after you workout. Then drink an ounce of water for every ounce you lost.
Watch the food intake after exercising, especially after a very heavy workout. You might be very hungry, but that doesn't mean that you can afford to pig out. Carbs are still important, even after you're done. So keep them as a priority.
Thursday, 30 October 2014
Exercise Ball Workouts
Workouts with a large exercise ball are an enjoyable method for fulfilling the strength-training fitness recommendation for healthy adults, which suggest eight to 10 exercises at least two times per week. The exercise ball is an inexpensive and fun way to add variety and balance training to your workout routine.
Flexibility: Gain flexibility with a short workout routine done on your exercise ball. Sit on the ball and do pelvis tilts and pelvic circles. Next, stretch your back with the back in a supine position with the back extension and the knee hug. Assume a prone position to do trunk flexions and rotations. Get up from the ball to finish the workout with the kneeling side and side lying trunk.
Tone Your Abs: Perform four exercises on your exercise ball to tone your abdominal muscles. Start by lying your back on the ball and placing your feet on the wall for crunches. Turnover and place your hands on the floor to do pike-ups followed by crossing the plank. Lie on your side and place your feet at the base of the wall for the side wall crunch.
Full Body Strength Training: Use your exercise ball for nine exercises and target all the major muscle groups. Begin with exercise ball pikes for your abs followed by exercise ball reverse extensions for your lower back and exercise ball glute bridges for your butt. Grab two dumbbells to work out your chest and arms with exercise ball dumbbell fly's. Sit on top of the ball with one dumbbell for exercise ball dumbbell overhead triceps extensions followed by exercise ball crunches for your abs. Target your obliques and finish the workout with the exercise ball move called the Russian twist.
Short on Time: Use just four moves that target multiple muscle groups on your exercise ball to quickly workout your entire body in a short amount of time. Use a pair of dumbbells to do the first exercise called balancing act which targets your shoulders, abs, obliques, butt and legs. Lie your stomach on top of the ball for kick-backs which tone your shoulders, triceps and abs. Hold the exercise ball in your hands to do the step 'n' go for your arms, abs, hips and legs. Sit on the ball again for the ball hop and exercise your arms, abs, inner and outer thighs
Flexibility: Gain flexibility with a short workout routine done on your exercise ball. Sit on the ball and do pelvis tilts and pelvic circles. Next, stretch your back with the back in a supine position with the back extension and the knee hug. Assume a prone position to do trunk flexions and rotations. Get up from the ball to finish the workout with the kneeling side and side lying trunk.
Tone Your Abs: Perform four exercises on your exercise ball to tone your abdominal muscles. Start by lying your back on the ball and placing your feet on the wall for crunches. Turnover and place your hands on the floor to do pike-ups followed by crossing the plank. Lie on your side and place your feet at the base of the wall for the side wall crunch.
Full Body Strength Training: Use your exercise ball for nine exercises and target all the major muscle groups. Begin with exercise ball pikes for your abs followed by exercise ball reverse extensions for your lower back and exercise ball glute bridges for your butt. Grab two dumbbells to work out your chest and arms with exercise ball dumbbell fly's. Sit on top of the ball with one dumbbell for exercise ball dumbbell overhead triceps extensions followed by exercise ball crunches for your abs. Target your obliques and finish the workout with the exercise ball move called the Russian twist.
Short on Time: Use just four moves that target multiple muscle groups on your exercise ball to quickly workout your entire body in a short amount of time. Use a pair of dumbbells to do the first exercise called balancing act which targets your shoulders, abs, obliques, butt and legs. Lie your stomach on top of the ball for kick-backs which tone your shoulders, triceps and abs. Hold the exercise ball in your hands to do the step 'n' go for your arms, abs, hips and legs. Sit on the ball again for the ball hop and exercise your arms, abs, inner and outer thighs
Tips to Carry Your Summer Workout into the Fall
The summer can be one of the most rewarding seasons of the year, warm temperatures, sunshine, long days and time off was just what you needed to create that workout routine you always wanted. Just as you start to see the benefits of your new healthier lifestyle the fall season comes in to throw a monkey wrench in your well oiled machinery.
Do not fear however! By following these simple tips you can make sure to successfully keep your new lifestyle well into the rest of the year. As a full time college student and part time worker, this transition is always a challenge for me from the summer to the fall when there is a seismic change in my schedule. I've developed a few strategies that have helped me immensely.
Plan Ahead
New seasons often come with a new schedule and the best way to balance your workout routine and your work hours is to create more flexibility and adaptability in both areas. If you're stuck at work and can't get to the gym today go to bed an hour earlier and get to the gym in the morning.
One useful strategy is to take your current summer schedule and create fall versions of it with different workout hours and substitutes that are more flexible so each week you can adhere to one or the other without losing sacrificing your workout routine. It is important to expect conflicts of schedule and not get overly frustrated when they happen because that can lead to defeatist thinking and giving up on your routine.
Get it done early or late
Typically gyms will open very early and stay open fairly late. A great way to make your workout routine become a solid part of your fall schedule is to go to the gym at opening time(usually 5 am). You will find that you're not alone at this ungodly hour and the facilities are cleaner and not crowded like during more popular hours of the day. Alternatively you can join the late crowd and go to the gym before closing time. Either way the point is to get into a workout habit that is very unlikely to conflict with your work schedule.
Substitution
Make the commitment to make up or substitute whenever your a workout is sacrificed. So you missed the gym this morning, go for a walk in the afternoon after work and pick up the gym again the next day. If you miss a day altogether push yourself a little harder the next day. The important thing is to not let yourself get away with missing the workout. Your exercise should be a priority to you.
Location
If you're a commuter to work or school you might find useful to join a gym that has facilities both near your house and place of work so you can remain flexible to work out near each location whenever necessary.
The gym bag is your friend
Having a well prepared gym bag can be a lifesaver. Get comfortable using your gym to shower and you can save a lot of time by going straight from gym to work in the morning or alternatively going straight from work to gym and changing into workout clothes there. Having a ready to go gym bag in your car will make sure you can take advantage of any unexpected free time that you might be able to use to go to the gym.
Do not fear however! By following these simple tips you can make sure to successfully keep your new lifestyle well into the rest of the year. As a full time college student and part time worker, this transition is always a challenge for me from the summer to the fall when there is a seismic change in my schedule. I've developed a few strategies that have helped me immensely.
Plan Ahead
New seasons often come with a new schedule and the best way to balance your workout routine and your work hours is to create more flexibility and adaptability in both areas. If you're stuck at work and can't get to the gym today go to bed an hour earlier and get to the gym in the morning.
One useful strategy is to take your current summer schedule and create fall versions of it with different workout hours and substitutes that are more flexible so each week you can adhere to one or the other without losing sacrificing your workout routine. It is important to expect conflicts of schedule and not get overly frustrated when they happen because that can lead to defeatist thinking and giving up on your routine.
Get it done early or late
Typically gyms will open very early and stay open fairly late. A great way to make your workout routine become a solid part of your fall schedule is to go to the gym at opening time(usually 5 am). You will find that you're not alone at this ungodly hour and the facilities are cleaner and not crowded like during more popular hours of the day. Alternatively you can join the late crowd and go to the gym before closing time. Either way the point is to get into a workout habit that is very unlikely to conflict with your work schedule.
Substitution
Make the commitment to make up or substitute whenever your a workout is sacrificed. So you missed the gym this morning, go for a walk in the afternoon after work and pick up the gym again the next day. If you miss a day altogether push yourself a little harder the next day. The important thing is to not let yourself get away with missing the workout. Your exercise should be a priority to you.
Location
If you're a commuter to work or school you might find useful to join a gym that has facilities both near your house and place of work so you can remain flexible to work out near each location whenever necessary.
The gym bag is your friend
Having a well prepared gym bag can be a lifesaver. Get comfortable using your gym to shower and you can save a lot of time by going straight from gym to work in the morning or alternatively going straight from work to gym and changing into workout clothes there. Having a ready to go gym bag in your car will make sure you can take advantage of any unexpected free time that you might be able to use to go to the gym.
Top 5 Michael Jackson Workout Songs
Michael Jackson will always be known for not only his songwriting, singing and dancing, but for making the rest of us dance to his infectious beats. Add this short list of rump-shaking tunes to your iPod, grab your water bottle and hit the treadmill or elliptical for some major calorie burning benefits.
"The Way You Make Me Feel", released on the critically acclaimed Bad album sold over 30 million copies. This is a perfect warm-up or cool-down song for your workout. At 4 minutes and 57 seconds long this will give you the time you need to wake up those muscles and get your heart working. So girls, picture that famous video and strut your stuff on the treadmill.
"Smooth Criminal's" fast beat will really get you moving. This 4 minute and 17 second song from the Bad album is a bit faster than the rest of the songs on this list, so be sure to focus on proper form as it's easy to lose your concentration when you are trying to keep up with a fast paced tune.
"Thriller", from the album by the same name which went on to become the best selling album of all time brings back fond memories of first being terrified by the video, and then trying to learn the dance routine. This classic, iconic Michael Jackson song is 5 minutes and 57 seconds long. Increase the resistance on that elliptical or the incline on your treadmill to really feel the burn!
"Billie Jean", also from the Thriller album is a favorite among my girlfriends. It's just one of those songs you can't resist and at 4 minutes and 54 seconds it's a great low-intensity interval for your workout routine. Don't forget to stay hydrated.
"Don't Stop 'Til You Get Enough" from the Off the Wall album reminds me of one of my favorite Seinfeld episodes featuring a short compilation of scenes where Jerry, George, Kramer and Elaine are dancing for various reasons. At 6 minutes and 5 seconds long, this final heart-pumping tune will stick with you for hours after your pulse has slowed. Tip: add "The Way You Make Me Fee" to the end of this list for a proper cool-down and an additional 5 minutes.
Intervals are a fantastic way to burn a lot of calories in a short amount of time and at just over 26 minutes long, this play list will get your legs moving and your heart pumping. Feel free to adjust your cardio equipment of choice to challenge yourself with incline and resistance to create a tailored routine. No cardio equipment available? Clear a spot in your living room or bedroom, dim the lights and dance like nobody is watching. As long as you are moving, you are doing your heart a huge favor!
"The Way You Make Me Feel", released on the critically acclaimed Bad album sold over 30 million copies. This is a perfect warm-up or cool-down song for your workout. At 4 minutes and 57 seconds long this will give you the time you need to wake up those muscles and get your heart working. So girls, picture that famous video and strut your stuff on the treadmill.
"Smooth Criminal's" fast beat will really get you moving. This 4 minute and 17 second song from the Bad album is a bit faster than the rest of the songs on this list, so be sure to focus on proper form as it's easy to lose your concentration when you are trying to keep up with a fast paced tune.
"Thriller", from the album by the same name which went on to become the best selling album of all time brings back fond memories of first being terrified by the video, and then trying to learn the dance routine. This classic, iconic Michael Jackson song is 5 minutes and 57 seconds long. Increase the resistance on that elliptical or the incline on your treadmill to really feel the burn!
"Billie Jean", also from the Thriller album is a favorite among my girlfriends. It's just one of those songs you can't resist and at 4 minutes and 54 seconds it's a great low-intensity interval for your workout routine. Don't forget to stay hydrated.
"Don't Stop 'Til You Get Enough" from the Off the Wall album reminds me of one of my favorite Seinfeld episodes featuring a short compilation of scenes where Jerry, George, Kramer and Elaine are dancing for various reasons. At 6 minutes and 5 seconds long, this final heart-pumping tune will stick with you for hours after your pulse has slowed. Tip: add "The Way You Make Me Fee" to the end of this list for a proper cool-down and an additional 5 minutes.
Intervals are a fantastic way to burn a lot of calories in a short amount of time and at just over 26 minutes long, this play list will get your legs moving and your heart pumping. Feel free to adjust your cardio equipment of choice to challenge yourself with incline and resistance to create a tailored routine. No cardio equipment available? Clear a spot in your living room or bedroom, dim the lights and dance like nobody is watching. As long as you are moving, you are doing your heart a huge favor!
Mistakes To Avoid When Doing A Work Out
Doing the Same Old Thing
Imagine eating sweet potatoes. It can be healthy. Now, imagine eating it for a month or two. What can be a healthy habit can turn sour. The same thing goes with exercise. You need variety to keep you motivated. Doing the same type of fitness routine may become so comfy that you won't be challenged anymore to do endurance exercises. There is just no challenge.
Doing It Wrong
You may do an exercise that's great for you, but if you're not aware of the proper posture while doing a rep, you might as well as injure yourself. The last thing you want is leave the gym with sore muscles or worst, visit the nearest ER. To learn properly, get the help of a professional trainer to guide you at first.
Doing Exercises - Without Drinking Water
Don't ever hit the gym parched or you will have a hard time doing your fitness routines. If you are not properly hydrated, your body and mind won't function well during an exercise. You will feel tired faster which may stop you from finishing your workout. Before you do one, drink 15 ounces of water at least two hours before your routine.
Addicted to Scale
Anyone of us who tried to lose weight will always be hooked on - weighing scales, and most often, there is disappointment. Your body weight may not move as much as a scale down since when your body loses fats, muscles form in place. Instead, try tracking your heart rate, cholesterol levels, or blood pressure. You can try investing in a heart rate monitor which helps you track the number of calories you have burned. Don't just trust those estimates given by gym machines.
Reading
Ever seen anyone reading a book while running on a treadmill? It just looks ridiculous. Reading can be fun if you enjoy it, but it can also distract you from doing a high-intensity workout. By listening to upbeat music instead on your portable music player, you keep up with the pace, helping you burn 15 times more calories than when you're flipping those glossy pages.
Being Surreal
You need to set realistic goals that you can achieve, which can fit in perfectly with your time and weight loss goals. Be honest with what you can do and have the discipline to follow your exercise goals.
If you love yourself, you need to make sure that you live life to the max - by choosing only those natural, healthy choices, a healthy lifestyle, and a dedication to having a regular physical exercise. Have the common sense to avoid these mistakes and you will have the best days of your lives -
Imagine eating sweet potatoes. It can be healthy. Now, imagine eating it for a month or two. What can be a healthy habit can turn sour. The same thing goes with exercise. You need variety to keep you motivated. Doing the same type of fitness routine may become so comfy that you won't be challenged anymore to do endurance exercises. There is just no challenge.
Doing It Wrong
You may do an exercise that's great for you, but if you're not aware of the proper posture while doing a rep, you might as well as injure yourself. The last thing you want is leave the gym with sore muscles or worst, visit the nearest ER. To learn properly, get the help of a professional trainer to guide you at first.
Doing Exercises - Without Drinking Water
Don't ever hit the gym parched or you will have a hard time doing your fitness routines. If you are not properly hydrated, your body and mind won't function well during an exercise. You will feel tired faster which may stop you from finishing your workout. Before you do one, drink 15 ounces of water at least two hours before your routine.
Addicted to Scale
Anyone of us who tried to lose weight will always be hooked on - weighing scales, and most often, there is disappointment. Your body weight may not move as much as a scale down since when your body loses fats, muscles form in place. Instead, try tracking your heart rate, cholesterol levels, or blood pressure. You can try investing in a heart rate monitor which helps you track the number of calories you have burned. Don't just trust those estimates given by gym machines.
Reading
Ever seen anyone reading a book while running on a treadmill? It just looks ridiculous. Reading can be fun if you enjoy it, but it can also distract you from doing a high-intensity workout. By listening to upbeat music instead on your portable music player, you keep up with the pace, helping you burn 15 times more calories than when you're flipping those glossy pages.
Being Surreal
You need to set realistic goals that you can achieve, which can fit in perfectly with your time and weight loss goals. Be honest with what you can do and have the discipline to follow your exercise goals.
If you love yourself, you need to make sure that you live life to the max - by choosing only those natural, healthy choices, a healthy lifestyle, and a dedication to having a regular physical exercise. Have the common sense to avoid these mistakes and you will have the best days of your lives -
Top Workout Mistakes
When studies show that your usual gym member quits after six months of having enrolled in a program, one can only wonder: Do exercises really work? Just because they don't see results with such a little time they spend working out doesn't mean you have to stop yours as well.
The question should be: Are they really doing it right? You may be surprised to know that many people are doing the same mistakes over and over, simply because they are not aware of it.
All those huff'n and puff'n won't do you any good in your cardio workouts, specially when the very fitness routine you do stops you from losing weight. Just because you're doing 30 minutes of exercise each day doesn't mean you automatically lose weight. Instead, you might try to change your fitness program and focus those crucial thirty minutes in doing it right. So, what's stopping you from losing weight?
Top Mistakes You Should Avoid When Doing A Work Out
Focusing on Quantity
If you look at those people doing their reps in the gym, can you point out who is doing a quality workout? Just because you are comfortable repeating your fitness routines doesn't mean you will get better results in your workout. You need to really focus in each movement you make so you can challenge your strength and aerobic skills.
Too Much Workout
Many overestimate the amount they need and the time they have to do their workout routines. There is also a myth of exercising at a moderate pace for 30 minutes, where they believe that they have burned a lot of calories. It's not that easy. Exercises do burn calories -- over time. Consistently doing so is the best way for you to burn fat and lose weight.
Being In Denial
Not everyone who says they are health-conscious will be honest enough to accept just how much of good food they are eating each day. Sometimes, one can lose track of the food he or she eats, which can hinder those weight loss goals. Keep a diary with you where you can track your food and calorie intake.
Doing the Wrong Exercise
What's worse than a fitness routine is doing the wrong one. You can watch all the videos you want, but unless you write down your goals clearly and ask for the guidance of a professional trainer, you might as well be joining the name game. There are even exercises that can truly be bad for you, specially if you have a special health condition.
The question should be: Are they really doing it right? You may be surprised to know that many people are doing the same mistakes over and over, simply because they are not aware of it.
All those huff'n and puff'n won't do you any good in your cardio workouts, specially when the very fitness routine you do stops you from losing weight. Just because you're doing 30 minutes of exercise each day doesn't mean you automatically lose weight. Instead, you might try to change your fitness program and focus those crucial thirty minutes in doing it right. So, what's stopping you from losing weight?
Top Mistakes You Should Avoid When Doing A Work Out
Focusing on Quantity
If you look at those people doing their reps in the gym, can you point out who is doing a quality workout? Just because you are comfortable repeating your fitness routines doesn't mean you will get better results in your workout. You need to really focus in each movement you make so you can challenge your strength and aerobic skills.
Too Much Workout
Many overestimate the amount they need and the time they have to do their workout routines. There is also a myth of exercising at a moderate pace for 30 minutes, where they believe that they have burned a lot of calories. It's not that easy. Exercises do burn calories -- over time. Consistently doing so is the best way for you to burn fat and lose weight.
Being In Denial
Not everyone who says they are health-conscious will be honest enough to accept just how much of good food they are eating each day. Sometimes, one can lose track of the food he or she eats, which can hinder those weight loss goals. Keep a diary with you where you can track your food and calorie intake.
Doing the Wrong Exercise
What's worse than a fitness routine is doing the wrong one. You can watch all the videos you want, but unless you write down your goals clearly and ask for the guidance of a professional trainer, you might as well be joining the name game. There are even exercises that can truly be bad for you, specially if you have a special health condition.
Cool Down After a Workout
Single Leg Over
Lie down on the ground on your back. Place your arms out like a T, then take your left leg and put it on the right side of your body, making a 90 degree angle with it. Keeping your left hand on the ground (to help keep your back on the ground), take your right hand and grab your left leg, pulling it to the side. Hold it for 20-30 seconds. Once complete, switch legs.
Butterfly
Sit down on the ground, and put your feet together. Grab your ankles and pull towards you. Hold for 20-30 seconds. A lot of people grab their toes when doing this exercise, but that just raises their toes up, if you grab your ankles instead, you'll be sure you're getting the proper stretch because you're bringing your legs in and not just your toes raised.
Forward Lunge
Stand with your hands on your hips and take a big step forward. Stand as far forward as you can while keeping your back heel on the ground, and your front leg straight up and down. If you don't feel a stretch in your calf, take a bigger step forward until you do. Hold for about 20-30 seconds, and then switch legs.
Extend and Flex
Front leaning rest position...move! I heard a lot of this during my time at Basic. Front leaning rest position means get into the position of a push up. Once you're in the position, place your knees and hips on the ground while keeping your elbows locked. Look up to the sky and arch your back. Hold this for about 20-30 seconds. Then get back to the push up position, and stick your butt in the air. You should walk your hands back a little bit, keeping your legs and elbows locked. You should be making an upside down V right now. Hold this for 20-30 seconds.
Hamstring Stretch Standing
This will be the final exercise I mention. Stand with your feet together and then bend down to touch your toes. Just go as far as you can to where you feel the stretch. Hold for about 20-30 seconds. Once completed, do NOT just stand up. While still bending down, bend your knees and then slowly come up. This prevents damage to your hamstring.
Well there you have it, 10 simple and easy things to do to cool down and help your body recover. I covered sprinting, calves, arms, chest, abs, and even back. So just make sure your cool down consists of stretching all of your muscles and joints, and has a safe workout!
Lie down on the ground on your back. Place your arms out like a T, then take your left leg and put it on the right side of your body, making a 90 degree angle with it. Keeping your left hand on the ground (to help keep your back on the ground), take your right hand and grab your left leg, pulling it to the side. Hold it for 20-30 seconds. Once complete, switch legs.
Butterfly
Sit down on the ground, and put your feet together. Grab your ankles and pull towards you. Hold for 20-30 seconds. A lot of people grab their toes when doing this exercise, but that just raises their toes up, if you grab your ankles instead, you'll be sure you're getting the proper stretch because you're bringing your legs in and not just your toes raised.
Forward Lunge
Stand with your hands on your hips and take a big step forward. Stand as far forward as you can while keeping your back heel on the ground, and your front leg straight up and down. If you don't feel a stretch in your calf, take a bigger step forward until you do. Hold for about 20-30 seconds, and then switch legs.
Extend and Flex
Front leaning rest position...move! I heard a lot of this during my time at Basic. Front leaning rest position means get into the position of a push up. Once you're in the position, place your knees and hips on the ground while keeping your elbows locked. Look up to the sky and arch your back. Hold this for about 20-30 seconds. Then get back to the push up position, and stick your butt in the air. You should walk your hands back a little bit, keeping your legs and elbows locked. You should be making an upside down V right now. Hold this for 20-30 seconds.
Hamstring Stretch Standing
This will be the final exercise I mention. Stand with your feet together and then bend down to touch your toes. Just go as far as you can to where you feel the stretch. Hold for about 20-30 seconds. Once completed, do NOT just stand up. While still bending down, bend your knees and then slowly come up. This prevents damage to your hamstring.
Well there you have it, 10 simple and easy things to do to cool down and help your body recover. I covered sprinting, calves, arms, chest, abs, and even back. So just make sure your cool down consists of stretching all of your muscles and joints, and has a safe workout!
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