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Eating Schedule : Before and After Workouts

Written by Lisa Jillanza

personal trainer Dedicating yourself to a healthy lifestyle by eating the right diet and living a more actively seems simple. But it entails a lot of discipline and a little know how. This is true especially for those who are planning to spend a couple of hours at the gym.

The body needs a steady source of energy and nutrients. This holds true for those planning to lose weight or adding muscles. Energy is needed to power your various workout exercises and getting enough energy is essential to proper functioning in the gym. What happens after workouts is also essential. It determines the most safest and opportune time to eat and help your body in the recovery process.

Before Workouts

If you're planning to go on a workout it is important for you to adjust eating times accordingly. Working out with a full stomach could have a negative effect on your workout. The body spends energy digesting, energy which is needed during a workout. This only makes you tire easily as your body divides itself between digesting and providing you with energy during workouts.

Working out in the gym entails focus both mentally and physically. And a full stomach could make you feel lethargic or overly relaxed. Lifting weights especially free weights can be taxing mentally and needs full focus. Hard to do when your body is still busy digesting a meal.

Eating after Workouts

Your body's natural reaction after a workout is to replace lost energy stores. Strenuous workouts may have caused minor muscle tear which require immediate repair. Feelings of hunger is triggered, signaling you that your body is in need of instant nourishment.

If you're about to go through a long workout, one or two hours for example. Be sure to have something handy to provide you with a quick energy source. Eat snacks rich in protein and carbohydrates. Bring snacks in the gym to immediately replenish energy and jumpstart the repairing process. Water is also essential. This is needed to prevent dehydration after a grueling workout.

A 15 minute minimum is required after exercising before you eat.

For those not hungry

For some especially for those whose goal is losing weight, eating after your workout could be detrimental to your weight loss efforts. Eating after a workout actually helps the body restock lost fats which might have been lost during the workout. If you feel hungry, only consume that which is enough to keep you going through the day.

Drink water, pure fruit juices or an energy drink to prevent dehydration and replace lost electrolytes. Even when you're not feeling hungry or trying to lose weight, replacing lost electrolytes is essential for maintaining proper energy levels.

Eating habits before and after workouts

Working out in the gym is one of the best and fastest way to a healthier body. But it entails an extra sense of discipline. This includes proper eating habits to maximize every second you spend in the gym. So the next time you plan on going to the gym, take note of this simple guide on eating before and after workouts.

Fitness for All National Bike Month- Biking for Beginners

Written by Lisa Jillanza

It’s National Bike Month and who wouldn’t want to hop on a bicycle and relive the days of their youth?

While biking is a great way to fit in your cardio during the summer months, there are some mistakes that beginner bikers should avoid before they get out on the open road.

 

Some of those mistakes include:

  • Seat is too low – if you are experiencing pain in your knees while biking, then your seat may be too low. At the right seat height, your knee should be slightly bent at the bottom of your pedal stroke.
  • Assume you need the “best gear” – you don’t need the best of the best to enjoy a bike ride for exercise. Start small and get the fancy gear as you ride more.
  • Not maintaining your bike – just like your car needs a tune-up every so often, so does your bike. Routine maintenance will not only save you money at the bike shop but will prolong the life of your bike.
  • Too much too soon – one of the biggest injuries on a bike comes from trying to go longer and faster than you should. Build up slowly, ease into it and give your body time to adjust to this new workout.
  • Not bringing along a spare or patch kit – flat tires happen, more often than you think. Always be prepared for the inevitable!
  • Not using your gears – gears are your best friends when you are tackling hills or when you are speeding along a long stretch. Practice makes perfect when it comes to figuring out when to shift.

Fitness for All: Jiggly June- Triceps Challenge

Written by Lisa Jillanza

With 30 days in the month of June, it is the perfect time to take on this next challenge- the Jiggly June Triceps Challenge. This “jiggle” that we referring to is that jiggly area underneath your arms – the triceps.

 

Triceps dips can easily be done at home with these easy steps:

  1. Sit on a chair. Keep your hands wide and your elbows slightly bent.
  2. Stretch out your legs with your knees slightly bent.
  3. Using your arms, lower your body to the floor.
  4. Raise your body to the starting position, making one full rep.

Here’s how to complete the challenge. Perform the following reps each day and say goodbye to that jiggle. 

Day 1: 5 dips

Day 2: 10 dips

Day 3: 15 dips

Day 4: 20 dips

Day 5: REST

Day 6: 20 dips

Day 7: 25 dips

Day 8: 30 dips

Day 9: 35 dips

Day 10: REST

Day 11: 35 dips

Day 12: 40 dips

Day 13: 45 dips

Day 14: 50 dips

Day 15: REST

Day 16: 50 dips

Day 17: 55 dips

Day 18: 60 dips

Day 19: 65 dips

Day 20: REST

Day 21: 65 dips

Day 22: 70 dips

Day 23: 75 dips

Day 24: 80 dips

Day 25: REST

Day 26: 80 dips

Day 27: 85 dips

Day 28: 90 dips

Day 29: 95 dips

Day 30: 100 dips

Fitness for All Memorial May: Flag-Inspired Work-out Challenge

Written by Lisa Jillanza

During the month of May, we remember those who have fought for our country and lost their lives doing so. This Memorial Day, in addition to remembering those who gave the ultimate sacrifice, why not try this flag-inspired workout challenge?

Based on the 50 stars and 13 stripes featured on the American Flag, this workout challenge will have anyone feeling patriotic (and potentially sore) this Memorial Day weekend.

Starting with the 50 stars, shoot for a least one rep of each of these and if you can feel free to do more than one rep.

Stars:

  • 50 push-ups
  • 50 sit-ups
  • 50 lunges
  • 50 mountain climbers
  • 50 bridges
  • 50 tricep dips
  • 50 scissor kicks

And now onto the stripes. Again, shoot for at least one rep of each of these and do more if you can. 

Stripes

  • 13 pull-ups
  • 13 squat jumps
  • 13 side plank hip dips
  • 13 burpees
  • 13 single leg deadlifts
  • 13 pike push-ups

If you are still feeling like you want to push yourself even harder, try Googling the “Murph” HERO Workout and give that one a try. Inspired by Lt. Michael Murphy, a Navy SEAL who earned a posthumous Medal of Honor for his courageous acts in Afghanistan. 

Happy Memorial Day Weekend Everyone!