Best Practices In Pre-workout Snacking

So you’ve finally made up your mind about getting some exercise –perhaps to get ready for the IronMan Triathlon; trim down your waistline; or maybe because you’re worried a sedentary lifestyle isn’t going to do you any favors. However, before you get started with your jumping jacks or kettlebell workouts, you might want to think about getting fueled up before you start sweating it out.

You might be surprised that you’ll need to eat before exercising. Isn’t the point to lose weight? Wouldn’t noshing on something just weigh you down?

The answers to those questions are yes, and not if you eat the right foods.

It’s true that certain fitness experts like Bill Phillips, author of Body for Life: 12 Weeks to Mental and Physical Strength, believe that jumping into an intense 20-minute aerobic workout first thing in the morning without having eaten will yield the greater effect on fat loss than an hour of cardio after having eaten. However, this doesn’t really mean that you’re losing more fat but rather, you’re using more of the fat from inside the muscles and not the fat from below the skin. Besides, exercising without fueling up is a moot point as any fats that aren’t oxidized completely will just end up being adipose tissue.

So yes, one has to eat before exercising. Eating something with carbohydrates keeps people from getting fatigued right away and helps maximize endurance. But even if you’re supposed to snack before your workout, choose what you eat carefully. In fact, here are some pre-workout snack tips:

1 Time your meal. The food you consume before exercising will only work for you once your body’s absorbed the nutrients. This depends on the type and amount of food you eat but a good rule of thumb is to either have a meal 3-4 hours before exercising orhave a lighter snack 1-2 hours before getting to your workout.

2 Go with low glycemic foods, simple sugars are a no-no. Though it’s fun to chomp on a candy bar, just have oatmeal or beans. These won’t cause blood sugar spikes and keep you satiated for a longer time.

3 Bananas = Power. Bananas are great because of their digestible carbohydrates. The potassium in these yellow fruits will also help maintain your body’s nerve and muscle function.

4 Craving something sweet? Since you’re not supposed to have simple sugars, satisfy your craving with a low-fat yogurt, fruit and fruit juice smoothie. This will set you up with carbs that break down fast enough so you get fueled up, and with proteins that will prevent muscle damage.

5 Drink water! People tend to perform better when they are satiated. This includes being hydrated whether with water or liquid meal supplements. Keeping a water bottle with you when exercising is also a good idea.

6 Win with protein. Okay, we’re cheating here. Protein is actually more important for post-workout snacking. Proteins can help your muscles recover and grow, so include lean meat or low fat milk in your meal, especially after something as strenuous as weight training.

Aside from these, there are still many ways to fuel up for your workout that are delicious, creative and won’t defeat your weight loss or fitness plans. The above tips are just so you can get your foot in the door. So, congratulations on deciding to get more exercise but always remember to keep yourself properly nourished!

Stephen Cole, a Fitness Camp Manager writes articles about health and fitness for WeightLossCamp.co.uk.

By: Unknown On 9:25 AM

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6 Ways to Improve Workout Effectiveness

Been feeling too tired lately halfway on your workout? Or maybe you're aiming for more successful results, given that you spend long hours at the gym every day? To be effective, workouts need not always be about going for the kill when you are at the gym and doing your routines. It's also important to take a look at other factors that might be affecting workout effectiveness. Some of these factors include your workout diet, the supplements you're taking, your form when you exercise, as well as the variety of exercises you do when you work out. While the following are not the perfect solution for every workout woes, use them as a guide in revamping your workouts and getting more results from your fitness plan.

Looking for motivation? Give your buddy a call.

If you've been feeling unmotivated to work out lately, calling one of your family or friends can help bring back the waning motivation. The enthusiasm of someone who is very much into healthy living and exercise can surely give you a positive influence on your workouts.

Monitor the clock.
While you may have several buddies at the gym, remember that workouts should always be your top priority. Minimize your chitchats and make it a point not to bring any distraction to your exercise. Distractions can be in the form of reading a book, using your gadget, or simply dilly-dallying around the gym. Remember that you always have time for other things after you work out. But when you're at the gym, invest in short yet high-intensity workouts that can bring in more effective results. Grab a stopwatch if you prefer so you can track your progress and know when to rest.

Find your inspiration.

What is it that inspires you and helps lift up your mood? Whether it's some food, music, or anything, take advantage of these things to help you work out more effectively. Your energy levels, mood, and motivation can all be interconnected, so make it a point to find that something that can help you be more inspired to keep going.

Change your workouts.

No, you don’t have to start from scratch and give your fitness plan a total revamp if that's what you're asking. One reason why many people lose motivation or enthusiasm to exercise is because of their boring workouts. If you've been doing those exercises for some time now, not only will these bore you down later on; these repetitive exercises can also lose their effectiveness in the long run as your body gets used to them. Try to give your fitness plan a modern and exciting twist. This can be in the form of amplifying the intensity, trying other routines, doing more sets, or simply enjoying more variety to help you avoid conditioning plateaus.

Know the best time for you to exercise.

Exercising on your most favorite time of the day can help you make your workouts be more effective. What time of the day do you think you're most effective or motivated? Is it in the morning, afternoon, or in the evening? Find the best time that can fit in your daily schedule and enjoy your workouts without having to feel like they're some chores you need to get over with.

Eat properly.

Even if you are aiming to lose some body fat, it's important to invest in proper nutrition before, during, and after you work out. Your body will be burning down fuel reserves so to keep your stamina up, make sure to hydrate properly and eat a balanced diet. Some workout supplements like Myofusion, Xtend, Dfine, and many others can also be useful depending on your fitness goals.

By: Unknown On 8:06 AM

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