Exercise Articles
Eating Schedule : Before and After Workouts
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 Muscle May: 31-Day Push-up Challenge
This May it’s time to build that muscle! A great exercise to do just that is by the good old-fashioned push-ups. Good luck!
Day 1: 5 push-ups
Day 2: 7 push-ups
Day 3: 9 push-ups
Day 4: 11 push-ups
Day 5: 13 push-ups
Day 6: 15 push-ups
Day 7: REST
Day 8: 17 push-ups
Day 9: 19 push-ups
Day 10: 21 push-ups
Day 11: 23 push-ups
Day 12: 25 push-ups
Day 13: 27 push-ups
Day 14: 29 push-ups
Day 15: REST
Day 16: 31 push-ups
Day 17: 33 push-ups
Day 18: 35 push-ups
Day 19: 37 push-ups
Day 20: 39 push-ups
Day 21: 41 push-ups
Day 22: REST
Day 23: 43 push-ups
Day 24: 45 push-ups
Day 25: 47 push-ups
Day 26: 49 push-ups
Day 27: 51 push-ups
Day 28: 53 push-ups
Day 29: 57 push-ups
Day 30: 60 push-ups
Day 31: REST
Fitness for All Amazing April: Arm and Ab Fitness Challenge
Who’s ready to have an AMAZING April? This month we will focus on arms and abs. Shoot to do 2-3 sets or whatever you are most comfortable with and build your reps over time.
Happy Spring!
Day 1: 10 leg lifts, 10 punches, 10 arm circles
Day 2: 10 arm/leg lifts, 10 toe touches, 10 bicycles
Day 3: 10 leg lifts, 10 punches, 10 arm circles
Day 4: Walk 30 minutes
Day 5: REST
Day 6: 12 leg lifts, 12 punches, 12 arm circles
Day 7: 10 arm/leg lifts, 10 toe touches, 10 bicycles
Day 8: 12 leg lifts, 12 punches, 12 arm circles
Day 9: 12 arm/leg lifts, 12 toe touches, 12 bicycles
Day 10: 12 leg lifts, 12 punches, 12 arm circles
Day 11: Walk 30 minutes
Day 12: REST
Day 13: 15 leg lifts, 15 punches, 15 arm circles
Day 14: 12 arm/leg lifts, 12 toe touches, 12 bicycles
Day 15: 15 leg lifts, 15 punches, 15 arm circles
Day 16: 15 arm/leg lifts, 15 toe touches, 15 bicycles
Day 17: 15 leg lifts, 15 punches, 15 arm circles
Day 18: Walk 30-45 minutes
Day 19: REST
Day 20: 18 leg lifts, 18 punches, 18 arm circles
Day 21: 15 arm/leg lifts, 15 toe touches, 15 bicycles
Day 22: 18 leg lifts, 18 punches, 18 arm circles
Day 23: 18 arm/leg lifts, 18 toe touches, 18 bicycles
Day 24: 18 leg lifts, 18 punches, 18 arm circles
Day 25: Walk 30-45 minutes
Day 26: REST
Day 27: 20 leg lifts, 20 punches, 20 arm circles
Day 28: 20 arm/leg lifts, 20 toe touches, 20 bicycles
Day 29: 20 leg lifts, 20 punches, 20 arm circles
Day 30: 20 arm/leg lifts, 20 toe touches, 20 bicycles
We hope you have an AMAZING month with even more AMAZING results.
Fitness for All March Madness: 31-Day Walking Challenge
It’s officially March Madness season, so why not kick off this month with a 31-day Walking Challenge? This challenge can be done by itself or in addition to other exercises or workouts that you currently do each day.
Happy Walking!
Day 1: Walk 1 mile
Day 2: Walk 1 mile
Day 3: Walk 1 mile
Day 4: OFF
Day 5: Walk 1 mile
Day 6: Walk 1 mile
Day 7: Walk 1 mile
Day 8: OFF
Day 9: Walk 1.5 miles
Day 10: Walk 1.5 miles
Day 11: Walk 1.5 miles
Day 12: OFF
Day 13: Walk 1.5 miles
Day 14: Walk 1.5 miles
Day 15: Walk 2 miles
Day 16: OFF
Day 17: Walk 2 miles
Day 18: Walk 2 miles
Day 19: Walk 2 miles
Day 20: OFF
Day 21: Walk 2 miles
Day 22: Walk 2.5 miles
Day 23: Walk 2.5 miles
Day 24: OFF
Day 25: Walk 2.5 miles
Day 26: Walk 2.5 miles
Day 27: Walk 2.5 miles
Day 28: OFF
Day 29: Walk 3 miles
Day 30: Walk 3 miles
Day 31: Walk 3 miles