Category Archives: Workout

Muscle Recovery during the Pre-workout Phase

Muscle recovery is generally thought to only be important after a workout. There are a number of ways to help with the process before working out.

Muscle RecoveryResearch has shown that the level of amino acids in your muscles can be doubled by eating protein 30 minutes before your workout.  Whey protein will help to limit muscle breakdown during exercise while carbohydrates (both slow and fast digesting) will help boost blood sugar levels as a fuel source as well as blunt cortisol levels, the hormone that increases muscle breakdown slowing down muscle recovery.

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Burning Fat – 6 Worst Things To Do

Burning fat can be a tough for some people depending on their regular lifestyle. Some require a drastic change to lose the weight they have and these 6 things are definite mistakes in trying to get trim and slim.

leg-extensionIsolation Exercises
Doing exercises like bicep curls and tricep extensions only works out a single muscle group and will not stimulate enough muscle mass to burn fat effectively. Burning fat requires using up a lot of energy and single joint movements will not build lean muscle very quickly. Use compound movements (several joints) that will stimulate a large number of muscles to burn up the calories and get the muscle definition that you really want to get from all of your hard work.

Using Machines

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Workout Snacks – Part ONE

Pre- and post-workout snacks will differ in their timing and type of foods based on the type of exercise being performed. Carbohydrates are emphasized over protein at near a 3:1 ratio. They will have some fats as well to balance the nutrients and to satiate hunger.

Workout-SnacksEating before a workout is important to build up blood sugar levels as a fuel for muscles and to supply materials needed for the recovery process that will begin immediately after. Here are a few good snacks you can eat 30 – 60 minutes before a morning workout.

Oatmeal: Oatmeal is a great source of carbohydrates but add some dried fruit and nuts for some protein and fat. For a different combination, try eating two whole hardboiled eggs.

Yogurt: keep the fat low by using a non-fat variety (Greek works well) and I like to add ½ cup each of granola cereal and fresh fruit like raspberries or blueberries.

Traditional breakfast: Cook 2 whole eggs to your liking but we aware that butter in the pan to fry them adds fat. Eat with whole-wheat bread.

Omelet: Again, 2 whole eggs but add meat or veggies that have been sautéed.

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Creating a Training Routine

Personal trainers can be expensive and sometimes you don’t really know what you are getting. There are a large number of resources online that will help you understand the basics of developing a training routine. From there, a lot of it is trial and error to see what works for you. Each person is a little different in how they react to exercise so one size does not fit all.

cardioCardio Training Routine

1. Setting a goal of what you are trying to accomplish is important so you know where you are going. Keep your goal realistic so it is achievable but also keep it challenging so it is not too easy. This will help serve as your motivation knowing you can achieve small goals each week or month towards a larger goal. A weekly goal could be to run 10 km that week with a monthly goal of 50 km overall.

2. Experts will tell you that a minimum of three workouts a week is needed to show improvement over time. Depending on your fitness level, keep your heart rate in the “working heart rate target zone” which is calculated:

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At the time I called it a diet…its now my way of Life!

TransformationTuesday picAt age 21 my weight caught up to me. Age 21, that is when life and the good times begin, so they say. I was always very active during my childhood years, right up until about the time I turned 15. My activity of choice was roller skating, I learned how to roller skate at age 3 and it became all that I wanted to do in my free time. The roller skating rink was where all my friends were, so of course that is where I wanted to be! Then I turned 15 and became “too cool” for roller skating; now I wanted to hang out at the malls, play in the arcades, and eat in the food courts. I was not worried about my weight at that time; all I cared about was fitting in and being “cool” so that the other kids my age would want to hang out with me. I was not fat growing up at all, I was always tiny because little did I know, roller skating is an amazing cardiovascular activity, so maybe that is why I always stayed so petite and thin. Then all of a sudden it caught up to me. Turning 21 was a milestone and a celebration because that makes you legally able to buy and drink alcohol and get into the bars and clubs! I did the partying and the clubbing thing for a while until I started seeing pictures of myself with my friends. That was an eye opener in itself. I said to myself “Wow I have gained a lot of weight, why is this happening?” I was sort of in denial, then I came to my senses gave myself a reality check and knew I had to change my eating habits and get back to being active or it was just going to get worse.

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Method Of Workouts – For Type II Diabetic Sufferer

An individual suffering from Type II diabetes get worried about new health issues while trying out new exercise routines.

fitness-bar-methodIn today’s society, type II diabetes is a growing problem, as the number of individuals suffering from it is increasing rapidly. This is a health disorder that can be controlled with a proper and strict diet along with a workout program and prescribed medicine in some cases to reduce the sugar level in the body of the sufferer.

It is very important that the diabetic patient keep a proper check on their blood sugar level on a daily basis. If it is not controlled on time with a strict diet, proper workout program and prescribed medicines then it can lead to various other serious health issues such as:

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