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Food for better workout

Monday, November 12, 2007

As you all know, going to gym has became one of my daily routine. I am not only go for treadmill and weight lifting, I also go for the classes such as yoga, body pump etc.. I found this useful article for food that help you while you're working out..

A Solid Aerobics Session: 30–60 Minutes
Before
"A small liquid snack 5 minutes before a run, step session, or power yoga class turns into fuel almost immediately," says Somer. Let these rules be your guide:• Keep it light (under 200 calories) for faster digestion.• The less time you have to eat before exercising, the less you should eat. You don't want stuff sloshing about in your tummy as you move.• Skip juice blends or energy drinks that list high-fructose corn syrup or glucose gels on the label. Both heavy-hitter sweeteners can make blood sugar levels plummet midworkout.

A few 200-calorie-and-under suggestions:• A blend-it-yourself 8-ounce smoothie made with fruit and low-fat yogurt, or one of Dannon's Light & Fit ready-to-drink fruit smoothies • Carnation No Sugar Added Instant Breakfast drink made with a cup of skim milk or light soymilk • A 6-ounce glass of OJ and two graham crackers

After
To rehydrate and keep your blood sugar stable, have some water and one of these snacks:• A low-fat granola or energy bar • A cup of low-sodium chicken noodle soup • A piece of fruit or a small bunch of grapes

Hit-the-Wall Aerobics: 60 Minutes or More
Before
You want a snack that keeps muscles supplied with a steady flow of glucose. "Just as a car sputters to a stop when it runs out of gas, you 'hit the wall' or 'bonk' if your glucose supplies are drained. Once that happens, no snack will fuel you fast enough to finish the workout," warns Somer.

Before you go all out, have these:
• Water to ward off dehydration, especially in hot weather. • Carbs that are high quality and easy to digest -- they’ll leave your GI tract quickly and supply enough glucose to fuel a long workout.
• Protein from yogurt, milk, soymilk, or nuts to offset a rapid drop in blood sugar from eating those carbs.
• Foods that are light (again, 200 calories) and low fat, to avoid digestive problems. If your energy dips or your legs become shaky, eat more the next time, until you hit on the right amount.

Good carb/protein combos:
• Half of a 4-ounce whole-wheat bagel with 1 tablespoon low-fat cream cheese • One small slice of last night's vegetarian pizza or two-thirds cup of leftover spaghetti with marinara sauce
• One stick of low-fat string cheese, one medium pear, and three whole-grain crackers
After
Recover with more water and a 100-calorie, all-carb snack like these:
• 50 pretzel sticks
• Half a cup Breyer's Double Churn Fat-Free Caramel Swirl ice cream
• Half a baked potato topped with 2 tablespoons of salsa

Up to 60 Minutes of Gentle Yoga, Stretching, or Tai Chi
Before
A preworkout snack isn't essential for low-sweat activities -- say, an hour of yin yoga or a stretch class. But if you're hungry, try a banana for potassium and two graham crackers for carbs. Wash it down with some water.
After
All you need is more water.
Semitough Strength Training: 30–45 Minutes
Before
Carbs with a dash of protein is your fuel of choice. Only serious body builders and weight lifters who pump for more than 45 minutes at least 3 days a week need extra protein -- "most people get plenty," says Somer.If you're borderline hard core, try these 200- to 250-calorie protein-laced snacks:
• Half a turkey sandwich on whole-grain bread and a piece of fruit
• One handful of trail mix (nuts, dried fruit, and seeds)
• Three whole-grain crackers with 1 tablespoon of peanut butter and 6-ounces of V8 juice
After
Rehydrate with water, and have the other half of that turkey sandwich -- the protein helps repair and build your muscles.

For the average gym rat who does 30 minutes of weight training two or three times a week, just have a high-carb snack 10 minutes or so before you start. Here are some good options:
• Plain, nonfat yogurt mixed with berries or applesauce
• One tablespoon of nut butter (peanut, almond, or cashew) and one half of a sliced banana on a 10-inch whole-wheat tortilla, all rolled up, burrito-style
• One small (2-ounce) carrot-raisin muffin and a 6-ounce glass of OJ

An All-Day Hike, Cross-Country Ski or Snowshoe Trek BeforeTo build your glycogen stores, plan ahead:
• For a day or two prior to your outing, eat high-carb meals of whole-wheat pasta or brown rice dishes.
• Drink ample fluids, too -- at least 10 cups a day. Before setting out, have a substantial high-carb meal of pancakes or waffles with fruit.
• In addition to lunch, pack a couple of energy bars or some dried fruit-and-nut mix to nibble every 2 hours.
• Regularly sip water or sports drinks; don't wait until you get thirsty.

After
Soak in the hot tub! And keep drinking water. Have a high-carb snack, such as popcorn, pretzels, a muffin, or hot cocoa and a graham cracker.

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Posted by Tuan Rumah at 10:24 PM 1 comments  
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Can I spot reduce?

Saturday, November 3, 2007

People have problem areas. Even people, who have achieved their ideal body weight, will still have problem areas. It could be the love handles, the flabby arms, the sagging skin or the hips.

Then you will find the market offering all sorts of products, from creams and applications to get rid of the fats to gadgets and machines to tone the arms, thighs or the abs.

However, there is one reality check you have to make. You cannot spot reduce. The attempt to do so is not going to work and it will not be for your good.

Why Can’t I Spot Reduce?

The market misinforms the public of the benefits that can be expected from their so-called revolutionary products when in fact there really are no revolutionary results to look forward to.

1. Healthy Diet Is Important

Diet is an important element to get rid of the undesirable body fats. The foods that you eat have calories and cholesterols that get stored in your body, probably amassing on those problem areas of yours. The diet is the main culprit for presence of fats.

So no matter how much you depend on those gadgets in the market, it will remain defenseless if you keep indulging in sweets, fatty foods or junk foods.

2. Spot Reduction Is a Mere Myth

It is not healthy to believe what those people say about the productivity of spot reduction efforts. The products you see on the market require nothing but merely attach or apply them on the problem areas. What about your other body parts? What about the other requirements of the body?

In any healthy endeavors, you must be on the top of your physiology. You should know what it takes to achieve a goal. For example, if you want six-packs in your stomach, you have to know what it takes to get them.

Some people out there would claim that if you want to improve the look of your stomach, you simply have to concentrate on abdominal exercises or use the gadgets that will do the exercise for you. Again, you cannot spot reduce. You cannot achieve the goal with simply doing that one abdominal exercise.

The fat can not just come off on its own by just using a gadget. Genetics has to do with it. Diet has to do with it. Lifestyle has to do with it.

The truth is, before you can even aim for the six-packs on the stomach, you will have to take away the fats first.

So doing 500 crunches a day will only exhaust you but it will not get rid of those fats. Your body will not burn the fats stored in that spot you are targeting. Actual workouts can actually address this. With this, the fats are burned one at a time, and not just in one area. It has a more integrated system of reducing the fats in the body.

Then you will also have to gain body mass. At this point, the only way you can only get rid of the fats and get some body mass is to have a healthy diet and do cardio exercises.

Only after surpassing the diet and cardio requirements can you focus on the abdominal exercises. This is the only proper time to really focus on working out for the six-packs.

3. There Are No Shortcuts

Miracle diets, pills and potions are mere shortcuts that will lead you to a dead end. If a healthy body is aimed, you have to work for it. You have to earn it.

We truly are living in a fast world with the advancement of technology, but your body still is very much natural. Thus you will still have to be grounded to what is naturally required by the body, healthy diet, regular exercise and considerable amount of time to develop that desirable state.

4. Health and Fitness Require Commitment

Your dedication to the health of your body is a lifelong commitment. Even if you achieved a good body now, it will not remain so forever if you abuse on your diet and lifestyle. It needs to be loved and taken care of, regularly.

That is why if you will depend on the spot reduction claims, it will really bring you nowhere. You can only hope, but you cannot expect. So if you aim for the healthy body; get an exercise program for your self and make some changes in your diet. Give your self a holistic development. Improve not only the body, but your outlook in life as well.

Do It the Proper Way

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Posted by Tuan Rumah at 5:35 AM 0 comments  
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How sweet potatoes help in your diet?

Thursday, November 1, 2007

By including sweet potatoes in the diet will help us to cope with the fatigue and to balance the nutrition levels required for an extensive workout regime. The following points will explain how.

  • Sweet potatoes contain plant compounds that prevent cell damage that is caused due to excessive physical activity or in the course of everyday living.
  • Sweet potatoes are rich in vitamin E and control the cholesterol levels. They clear the way for arteries and ensure regular flow of blood into the heart.
  • Sweet potatoes are rich in potassium as well, and help in achieving effective fitness levels. For example, it helps in muscle contraction, nerve transmission, strengthening of bones, balancing water contents in the body, and controlling blood pressure levels.
  • Sweet potatoes contain about four grams of fiber which complete about ten percent of our daily health needs.
  • Sweet potatoes also have great quantities of copper that help in the production of connective tissues that include collagen, which is necessary for keeping the muscles strong and the skin firm.
  • Sweet potatoes make breathing easy. This is due to quercetin; a component that prevents allergies like hay fever and asthma.
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Posted by Tuan Rumah at 9:03 AM 0 comments  
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