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 Fit for Fall: September Cardio Challenge

It’s time to get fit for Fall, with this 30-day Cardio Challenge featuring 2 exercises – high knees and mountain climbers.

Day 1:  40 high knees, 20 climbers

Day 2:  60 high knees, 40 climbers

Day 3:  20 high knees, 60 climbers

Day 4:  40 high knees, 20 climbers

Day 5: 60 high knees, 40 climbers

Day 6: 60 high knees, 20 climbers

Day 7:  80 high knees, 40 climbers

Day 8: 40 high knees, 20 climbers

Day 9: 80 high knees, 40 climbers

Day 10: 80 high knees, 60 climbers

Day 11: 100 high knees, 20 climbers

Day 12: 80 high knees, 40 climbers

Day 13: 40 high knees, 40 climbers

Day 14: 80 high knees, 60 climbers

Day 15: 100 high knees, 60 climbers

Day 16: 140 high knees, 40 climbers

Day 17: 100 high knees, 40 climbers

Day 18: 40 high knees, 80 climbers

Day 19: 100 high knees, 40 climbers

Day 20: 140 high knees, 60 climbers

Day 21:  160 high knees, 40 climbers

Day 22: 120 high knees, 60 climbers

Day 23 :60 high knees, 20 climbers

Day 24: 100 high knees, 40 climbers

Day 25: 160 high knees, 20 climbers

Day 26: 200 high knees, 20 climbers

Day 27: 160 high knees, 40 climbers

Day 28: 100 high knees, 20 climbers

Day 29: 100 high knees, 80 climbers

Day 30: 240 high knees, 60 climbers

Fitness for All Awesome Abs: August Fitness Challenge

It’s August and although swimsuit season is almost over, there is still time to work on those abs with this great monthly fitness challenge.

It’s AWESOME ABS AUGUST! Happy crunches! 

Day 1: 30 crunches

Day 2: 75 crunches

Day 3: 120 crunches

Day 4: 50 crunches

Day 5: REST

Day 6: 100 crunches

Day 7: 50 crunches

Day 8: 45 crunches

Day 9: 60 crunches

Day 10: REST

Day 11: 60 crunches

Day 12: 95 crunches

Day 13: 45 crunches

Day 14: 70 crunches

Day 15: REST

Day 16: 125 crunches

Day 17: 40 crunches

Day 18: 100 crunches

Day 19: 75 crunches

Day 20: REST

Day 21: 90 crunches

Day 22:75 crunches

Day 23: 80 crunches

Day 24: 100 crunches

Day 25: REST

Day 26:80 crunches

Day 27: 50 crunches

Day 28: 130 crunches

Day 29: REST

Day 30: 95 crunches

Day 31: 150 crunches

Fitness for All Awesome Abs: August Fitness Challenge

It’s August and although swimsuit season is almost over, there is still time to work on those abs with this great monthly fitness challenge.

It’s AWESOME ABS AUGUST! Happy crunches! 

Day 1: 30 crunches

Day 2: 75 crunches

Day 3: 120 crunches

Day 4: 50 crunches

Day 5: REST

Day 6: 100 crunches

Day 7: 50 crunches

Day 8: 45 crunches

Day 9: 60 crunches

Day 10: REST

Day 11: 60 crunches

Day 12: 95 crunches

Day 13: 45 crunches

Day 14: 70 crunches

Day 15: REST

Day 16: 125 crunches

Day 17: 40 crunches

Day 18: 100 crunches

Day 19: 75 crunches

Day 20: REST

Day 21: 90 crunches

Day 22:75 crunches

Day 23: 80 crunches

Day 24: 100 crunches

Day 25: REST

Day 26:80 crunches

Day 27: 50 crunches

Day 28: 130 crunches

Day 29: REST

Day 30: 95 crunches

Day 31: 150 crunches