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Eating For a Workout

Eating For a Workout

If you are trying to lose weight, one of the more important things you are going to have to do is cut down on calories. Once you are consuming fewer calories, your body is going to start burning fat in order to compensate for its energy requirements. This will result in some pretty rapid weight loss, but one thing you need to realize is that you still need to consume calories according to your needs. If you are leading a more or less sedentary lifestyle, you will need to consume fewer calories than if you are working out.

This is why you need to eat a little more if you plan to exercise and tone your body. The key is not just to fulfill your caloric requirement, but to ensure that the calories you’re eating aren’t full of sugars and fats which would inevitably result in weight gain. Firstly, we need to dispel the myth that you can never eat before a workout. Indeed, while it may be true that a heavy meal is definitely not a good idea because it could result in digestive problems while you are exercising, but a light snack before you start working out can actually help you get the energy to quickly finish your workout rather than get too tired to go on halfway through.

The type of snack you have is very important, however. First and foremost, it needs to comprise between one fifty and two hundred calories. Any more than that would give your body too much to digest while you are already exerting it in your exercise routine, and any less than that would not have enough of an impact to make any difference to your overall workout. Another thing you need to focus on is what exactly you eat as your pre-workout snack. Carbs are essential because you can give you the sudden boost of energy you would need just then. Carbs are particularly good if you are doing cardio, but if you are going for strength training you should consider something that has protein in it. Greek yogurt is a great example, especially since it’s not just high in protein, it is quite low fat as well.

People focus so much on pre-exercise snacks that they forget about what they should be doing after their workout. When you exercise, you put your body through quite a bit of strain. Hence, you need to eat a high carb snack a little while after your workout as well. This would prevent you from pigging out during mealtime, which is a common occurrence because of the fact that your body is hungry and ends up sending out excess signals to your brain which would make you eat too much. Having a light snack after a workout can prevent this from happening, which can decrease your overall caloric intake by quite a significant margin, contributing to increased weight loss for you in the long term.

How to Prevent Injury as a Beginner to Running

How to Prevent Injury as a Beginner to Running

In modern health discourse, a lot of emphasis is placed on encouraging people to exercise. However, not as much emphasis is placed on exercising the right way, which results in a lot of people suffering from injuries due to improperly implementing exercise techniques. As a result of this fact, a lot of people tend to stop exercising not long after they started, claiming that they keep getting injured. More often than not this is because they are not implementing proper form.

If you are planning on starting exercising, you need to start thinking of ways in which you can prevent injury so that you can start exercising for the long term. The first thing that you need to understand is that there are a multitude of reasons that you may get injured during exercise. One of the most prevalent is an old injury resurfacing, which is dangerously common. These injuries can often take years to go away completely, and oftentimes if you do not take a break and get the proper treatment they never go away at all, instead coming back again and again and preventing you from exercising to your full potential.

One very important thing that you need to do in order to prevent injury is warm up before you start exercising. This means stretching your muscles out through a series of movements and making sure that you have your blood flowing before you get started. A common mistake that a lot of people tend to make is that they fail to warm up their body, instead they end up focusing a little too much on their muscles. You need to keep in mind that warming up your joints is extremely important as well, indeed it is one of the most important aspects of warming up in general. Warming up your joints is actually quite easy. All you need to do is move your joint around a little to get blood flowing to it. Another important tip is to crack your joints. This helps to loosen them up and will prevent them from getting injured during some of your more intensive exercise routines.

A common mistake that people make when they start exercising is that they do not make it a frequent routine. A lot of people seem to think that if they exercise a couple times a week with very high intensity, it would be the same as exercising four or five times a week with moderate intensity. This is not the case at all. Your body would need to acclimatize itself to the exercise, and the only way to make sure this happens is to give it a daily exercise routine that you are planning on sticking with. It is perfectly alright to start slow with gentle exercises, the main focus should be on frequency as opposed to intensity. If you start slow, you will be able to continue your exercise routine for a longer period of time.

How to Start Training For a Marathon

How to Start Training For a Marathon

Running a marathon can be a pretty exciting proposition for a number of people. This is why so many individuals make it their New Year’s Resolution to run a marathon. However, if you want to run a marathon you are going to have to train for it as well. A marathon is an incredible grueling event that would require you to be at the utmost level of fitness. Hence, your training regimen will have to be very serious indeed, so much so that you must change your entire list of day to day activities in order to get yourself into the sort of physical shape necessary in order to complete a marathon.

For one thing, you are going to have to turn running into a habit. This is because of the fact that running is something that your body is going to have to get used to, it’s not something that you can just start doing at any point in time and expect to get good results. Steve Manning, a fitness and running coach that has run dozens of marathons in his time and has developed many different techniques to help runners train themselves in the best way possible, claims that you need to start off by running at least four times a week. The key is to wake up early so that your body is fresh and you can have a nice and peaceful run, and when you embark on your run you are going to have to make sure that you go at a nice pace for around twenty to thirty minutes. Any less than this and the run would be too insignificant to actually have an impact on your body and improve your fitness in any meaningful way.

The main benefit of these relatively short runs is that it would allow your tendons and ligaments to get stronger. Running is a rather high impact exercise, one that would put quite a bit of stress on your joints. This is why so many runners end up getting injured so quickly, and it is also why you are going to have to put a lot of effort into strengthening these joints unless you want an injury to put you out of commission before you even get to start running your marathon in the New Year.

Another thing you can do is some mild strength training. After all, your joints are not what are going to help propel you forward when you are running, your muscles matter a lot too. There are a number of different benefits to running, one of which is that you are going to end up quitting smoking if you tend to do that sort of thing. The reason running can help you quit smoking is the fact that it would put so much strain on your lungs that you would just not feel like smoking anymore. Marathon training is an incredible way to get very fit indeed.