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Hydration for Health

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The sports/energy drink market is booming. The marketing gurus would have us believe that their super-duper sports drink is going to make us lift more, run faster, jump higher, ride, climb or play better. Believe it or not, the truth is – if you’re feeling thirsty, your game is already over. The reason why is simple . . . Hydration

Your body is 78% water and all activities of the body require energy and hydration which is dependent upon your body’s ability to convert protein, fat, and carbohydrate to energy. This takes water. Water is also needed to make sure the signals from your brain and neurotransmitters are being properly delivered to the sites that you need to balance, coordinate and perform your sport or activity. Water is also needed for over a thousand other functions. As you can see, water is extremely important, and getting dehydrated is the last thing you want to do.*

The Vital Nutrient

The water the blood uses to control its volume, transport oxygen and carry nutrients begins to change locations in order to bring things under control. Blood vessels dilate pulling free water out of extracellular reserves to thin the blood and circulate the needed oxygen and nutrients.

Without enough water in your system, the blood thickens and the nutrients of oxygen and fuel the muscles need to satisfy the demands of the work we do. While all these changes are taking place inside, you may notice yourself sweating.

The moisture from your perspiration comes in contact with the air and begins to cool you down. That is what is supposed to happen. When you don’t have enough water to supply the demand you need to satisfy normal homeostasis, dehydration begins.

Without enough water you will get tired faster, your muscles will get heavier, you may get light headed or begin having difficulty focusing. You may try to blow it off and push through your body’s signals to hydrate but by the time you get thirsty and want your expensive sports drink, your body has used up its reserves trying to adapt. 

You lose approximately 500 to 1000 ml of fluid per hour during a light exercise session which could be about 1 to 2 pounds of body weight. During a more rigorous workout in a hotter environment, you could lose 1500 to 3000 ml of fluid in an hour or about 3 to 7.5 pounds of body weight.

What to Do about Hydration

Here are some variables to consider prior to engaging in vigorous activity (workout, sport, etc):

  1. How much alcohol, coffee or tea have you consumed? Caffeine is a diuretic, as is alcohol. The more of it you drink, the more water you need.
  2. What medications do I take? Medications like aspirin, ibuprofen, antihistamines, and beta-blockers interfere with normal kidney function and should be compensated for with extra hydration.
  3. What does my urine look like? When it is clear, you have enough water in your system. The darker your urine the more concentrated the blood and the more at risk you are of dehydrating.
  4. What am I wearing? Some materials will hold the heat in once soaked with sweat. You want to make sure your clothing is loose fitting and able to breathe.

How Much Water?

We’ve all hear people say that we need to drink 8 eight-ounce glasses of water per day. That, however, is a generality. We are all individuals with individual needs so the following formula is the easiest way to determine how much water you need per day. Simply divide your body weight by 3 and consume that many ounces of water a day – minimum. As an example, a person weighing 150 pounds needs 50 ounces of water – and that’s before even thinking about a beer, coffee, tea or soda.

Conclusion

Don’t take your water needs for granted, especially if you’re working out. Carry a water bottle with you at all times, and sip from it regularly. During your workout, you should take a gulp of water every few minutes. Cut back on your use of diuretics, such as coffee and alcohol. And, finally, check your urine – the lighter it is the more likely that you are on regulating your water intake correctly.

* Fitness Disclaimer 

This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. The author of this article is not a medical professional.

Fat Loss Jump Rope Workout

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Introduction

Jumping rope is a fast, inexpensive way to lose weight. By combining rope jumping into a circuit, you’ve got a fantastic way to strip off the pounds while getting into terrific shape. The following routine will allow you to do just that.*

The Jump Rope Moves

Body Position

Proper body positioning is crucial to skipping effectively. Here are the key points to nailing your skipping posture…

  • Stand upright and look straight ahead.
  • Place your feet shoulder-width apart.
  • Place your weight slightly forward on the balls of your feet.
  • Maintain a slight knee bend.
  • Actively engage your core, keeping it tight at all times.

Jumping

Initiate your jump by leaning slightly forward with 80% of your weight on your forefoot. Keeping a stable trunk, and with knees slightly bent, simply flick your toes back to push the floor away from you. This will cause you to lift off the floor slightly, completing your jump. Keep your knees slightly bent as you absorb the landing. You should always be landing on the balls of your feet.

The Basic Jump

Assume the starting position as described in Body Position above. Rotate your wrists to swing the rope overhead. Your arms should rotate in small arcs. As the rope comes down toward the floor (it should be some six inches from contact), jump up four to six inches with both feet as you pass the rope under your body. Continue rotating the wrists, swinging the rope in an arc, from back to front.

Work on maintaining lightness on your feet, timing your jumps to coincide with the rotation of the rope.

Scissor Jump

Assume the starting position with the rope behind you. Rotate your wrists to bring the rope overhead. As the rope comes down toward your feet, jump your right foot forward approximately two inches and your left foot back two inches. Make sure to land on the balls of your feet, keeping your knees slightly bent and loose throughout the movement.

As the rope comes down toward your feet, rotate your foot position by jumping forward four inches with your left foot and back four inches with your right foot.

Double Under

Assume the starting position with the rope behind you. Rotate your wrists to swing the rope overhead. Your arms should rotate in small arcs. As the rope comes down toward the floor (it should be some six inches from contact), jump up six to eight inches (twice as high on a basic jump). Rotate the wrists to complete two swings before your feet come back to the ground.

Single Leg Hop

Assume the starting position with the rope behind you. Now shift all of your weight onto your right foot and lift the left foot off the ground. Rotate your wrists to swing the rope overhead. As the rope comes down toward your feet, jump four to six inches straight up. Continue jumping off the right foot for the prescribed time period and then repeat on the left foot.

Running Man

Assume the starting position with the rope behind you. Now shift all of your weight onto your right foot and lift the left foot off the ground to about hip height. Rotate your wrists to swing the rope overhead. Rotate your wrists to swing the rope overhead. As the rope comes down toward your feet, jump off your right foot while bringing your left foot to the ground.

Next, lift your right foot to hip height. During the next swing, through jump off your left foot, while bringing the right foot to the ground.

Knee Tuck Double

 Assume the starting position with the rope behind you. Rotate your wrists to swing the rope overhead. As the rope comes down toward your feet, jump as high as you can, bringing your knees up to chest level. Rotate your wrists quickly to perform two rotations of the rope before bringing your feet back to the floor.

The Workout

 

Mon Tues Wed Thurs Fri
Push Ups x 25 REST Push Ups x 25 REST Push Ups x 25
Basic Jump: 2 minutes   Basic Jump: 2 minutes   Basic Jump: 2 minutes
Scissor Jump: 1 minute   Scissor Jump: 1 minute   Scissor Jump: 1 minute
Rest: 30 secs   Rest: 30 secs   Rest: 30 secs
Power Jumps x 25   Power Jumps x 30   Power Jumps x 35
Double Under: 1 minute   Double Under: 1 minute   Double Under: 1 minute
Single Leg Hop (30 secs each side)   Single Leg Hop (30 secs each side)   Single Leg Hop (30 secs each side)
Rest: 30 secs   Rest: 30 secs   Rest: 30 secs
Basic Jump: 2 minutes   Basic Jump: 2 minutes   Basic Jump: 2 minutes
Burpees x 20   Body Weight Squats x 35   Mountain Climbers x 50
Running Man x 1   Running Man x 1   Running Man x 1
Rest: 30 secs   Rest: 30 secs   Rest: 30 secs
 Knee Tuck Double: 2 minutes   Knee Tuck Double: 2 minutes   Knee Tuck Double: 2 minutes
Basic Jump: 2 minutes   Basic Jump: 2 minutes   Basic Jump: 2 minutes

Conclusion

You should continue this program for four weeks. Make sure to rest every other day – you’ll definitely need the recovery time. On bodyweight exercises like push ups and Power jumps, add 5 extra reps every week.

This program will push you to the limits of your physical ability. This is the all-out blitz that will test you like nothing you’ve done before.  Get psyched because this is tough – you’re gonna’ love it!

*Fitness Disclaimer

This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to trainingThe author of this article is not a medical professional.

Your 5K Race Day Game Plan

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U.S. Army World Class Athlete Program runners Maj. Dan Browne (bib No. 1) and Spc. Robert Cheseret (bib No. 11) flank the front line of fast starters in the 26th running of the Army Ten-Miler on Oct. 24 at the Pentagon. Cheseret finished third with a time of 48 minutes, 28 seconds. Brown was fourth in 48:22. U.S. Army photo by Tim Hipps, FMWRC Public Affairs

Introduction

The big day has arrived. You’ve successfully completed your 5-week training program, you’re feeling pumped and ready to bring it home at you first ever 5K event. But, you’re also feeling a little apprehensive. Nervous tension is starting to kick in, and you’re beginning to get a little jittery. That’s a good thing. The adrenaline rush that you’re experiencing can propel you to an even better performance than you did in your last training session.*

Race Day Tips

The key to success today is organization. The following tips will help you to be fully prepared, so you can focus on the task that lies before you:

  1. Plan for all weather conditions, making sure that you’ve got a light rainproof jacket, a hat, sunglasses, and a quality sunscreen.
  2. The day before check out the race venue, if possible. Drive the route, familiarizing yourself with the layout in order to alleviate anxiety and prevent any surprises. Identify markers at the one and two-mile points.
  3. Pack your kit bag the night before. Include your running shoes, 2 pairs of running socks, running shorts, a running vest or t-shirt, safety pins, your race entry details, an emergency contact list and your iPod. You should also have a track-suit to warm up in.
  4. Prepare and take with you the foods you will be eating. Include energy bars, energy drinks, bottled water and fresh fruit.
  5. Prepare a first aid kit that includes petroleum jelly, plasters, a muscle rub, antiseptic cream and painkilling gel.
  6. Two hours before the event, have a high carb meal. Tuna Pasta or Peanut Butter on whole wheat are sensible choices.
  7. You may wish to carry some jelly beans or an energy bar with you to give you an energy boost about halfway through the event
  8. Drink plenty of water in the 2 hours leading up to the event. Just make sure to visit the bathroom before the run begins.
  9. Be at the start line well in advance of the starter’s gun. Give yourself at least an hour to take in the surroundings and get your game on.
  10. Have a banana 20 minutes prior to start time.
  11. When you line up at the start line, try to group yourself with runners of similar ability to yourself.
  12. Don’t waste energy by being overcome by the excitement of the start. People may be yelling and screaming, but you need to stay focused and run/walk to your plan.
  13. As you run, break the event down into 3, one-mile challenges. As you pass the one and two-mile markers you identified in your drive through, tick them off in your mind.
  14. Run or walk at the same pace you completed your final training session in. Don’t be tempted to go out too fast or to keep up with someone else. Run your race.
  15. Savor the moment that you cross the finish line. Organize to have someone taking a picture as you achieve this major milestone – the culmination to you 5 weeks of solid training.
  16. Immediately following the race, rehydrate with plenty of water. Stay on your feet, but remove your shoes and take care of any ailments like blisters or muscle pain.
  17. Go through a post-run warm down.
  18. Eat a high carb meal within 20 minutes in order to restore your glycogen levels.

Beyond 5K

 Running your first 5K may have opened the door to more running events. You may go on to running a 10K and even a half marathon. On the other hand, you may stay focused on the 5K and work to improve your time. Or, you may never run another event in your life, satisfied with the accomplishment of this goal.

Whatever you choose to do with your running from here, we encourage you to continue with the lifestyle choices that have got you to this place . . .

  • Regular exercise
  • Healthy eating
  • Positive thinking

Those three pillars will enrich your life, making it more enjoyable, fulfilling and worthwhile.

 

 *Fitness Disclaimer

 This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to trainingThe author of this article is not a medical professional.

10 Ways to Control Your Portion Size

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Introduction

Over the past 20 years, the size of our meal portions has grown markedly. That has led to most of us eating more calories over the course of the day than we think we’re eating. This, in turn, has led to an inevitable ‘kilo creep’ that has been reflected in the concerning levels of obesity in the Western world. Here are 10 instantly actionable tips you can take today to control your portion sizes.*

Browse the Buffet

Before digging into the buffet table, take a walk around it to see what is on offer. Decide what you want before piling your plate. Then begin with fruit, salad and vegetable items first.

Listen to Your Body

Your stomach will tell you when you are full – don’t ignore it. This may mean leaving food on your plate – that’s ok. You need to respect the signals that your body is giving you.

Snack Small

Limit your snack size to 100 calories. Examples of 100 calorie snacks are a single banana, two kiwifruits, one slice of wholegrain bread, a 100-gram bottle of yogurt or  14 almonds.

Downsize your Plates

Back in the 1950’s, dinner plates were a whole lot smaller than they are now. Psychologically, we have a need to fill the plate and then to eat everything on the plate. So, what’s the solution to over-eating? Simple – make the plate smaller! Limit you plate diameter to 22-25 cm and your daily caloric intake will decrease dramatically.

Eat More Regularly

By eating more regularly throughout the day, you will do a lot to regulate your appetite. Doing so will help to avoid overeating at your next meal. In addition, the very act of eating and digesting food burns calories, leading to a speeding of the metabolism.

Eat Out Smart

When you’re eating out, avoid ordering large servings of meats and pasta. Instead, order an extra side serving of vegetables.

Focus on Food Quality Over Quantity

Slow down when eating, rather than acting as if you’re in a race to finish off the plate. Learn to savor and enjoy your food. Take in the smell, taste, and texture of what is on your plate. You also need to learn to chew your food thoroughly.

Reduce Meat Portions

Most of us are eating too large meat portions. Reduce them to the size of your palm, saving the left-overs for lunch tomorrow.

Split Dessert

You can enjoy the occasional dessert, just don’t overdo it. Rich desserts can be split among two, or even three, people. In addition, by sharing your food, you’ll enjoy it more!

Conclusion

Reducing your overall daily caloric intake is key to successful weight loss. Try putting into action one of these tips every day. At the end of just two weeks, you should have cut back by an average of 10%. Throw in some regular exercise and you’ll be well on your way to melting away your unwanted fat.

*Fitness Disclaimer

This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training.The author of this article is not a medical professional.

What is the perfect workout for you?

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Hey, so you asked Google for help regarding your fitness needs?

You want to get fit, but you are not sure where to start?

Through experience we know that there are 4 main factors which are stopping people from reaching their goals:

  1. Lack of Motivation
  2. No Time
  3. Trouble getting this last layer of fat
  4. No idea where to start

If you fit in any of those 4 criteria – we got you!

You see…

as much as you can generalize and create a very decent universal routine, that would work well in most cases. You do need a personal trainer to get the maximum. Someone to hold your hand, watch your progress, develop your routine and your diet, watch over your motivation and your work schedule … If you can afford this – great! You should do that!

We’re trying to help the everyday people who can’t.

We have developed different routines and health suggestions based on your:

  1. Age
  2. Gender
  3. Lose / Gain Weight situation
  4. General problem (one of the already mentioned 4 in the beginning of the article)
  5. Gym vs Home workout preferability

Take the survey here

Based on that we give you some suggestions.

When you lack motivation:

This is problem No.1 in the world. Not just about fitness. Anything. Everyone lacks motivation or in other way put … everyone’s motivation is targeted at something else. Yet some people do find a way to channel their motivation in the right direction. As people, we tend to like staying in our comfort zone… hoping that everything will remain just as fine as it is and our health will always be at least as good as it is right now. There is more than one strategy to master your willpower and to change your mindset so that you can get where you want to get.

You can gamify everything those days, you can use apps that help you track progress and get you rewards, you can join online challenges with other people and compete for prizes, you can listen to motivational speakers, you can read books, and so much more…

When you just don’t have the time:

21st century. The century of technology, mobile phones and no time.

Of course, you have no time for working out… there are so many other things you have to do! So many distractions through the day as well, thanks to the internet and facebook…

But there are some specially made routines made for the extremely busy people. Yeah, they might be a bit more intense than a regular workout, but they are short as hell! I’m talking 7-minute workouts. 1 to 3 times a day. Yes, it will change your life, but it will take so little time that this will no longer be a valid excuse!

When I was working on a desk job I had my keyboard, mouse and computer mounted to the top of a treadmill so that I could walk or run when working. Not a standard way of working, but all I’m saying is that there are ways to keep your body moving!

When you just need to get rid of that last layer of belly fat:

If you are in your 20s and your body just started to show signs of slowing down…

or if you are someone who lost 50 pounds, but is struggling with that last layer of fat…

or if you are someone who looks great in light clothing, but not as good in a swimsuit…

It’s still a well-known issue!

Fat = fuel for your body. Remember that. Your body knows when the fat is too much and is excited to lose it, but when its the last layer… your body likes to have that storage just in case. You have few options here, but you need to start working out and dieting in a way that burns fat but doesn’t burn any muscle tissue. Ketosis state of your body is an amazing option in a lot of cases, but not always. HIIT workouts are also showing incredible results when trying to shred those abs.

When you don’t know what to do:

Well, this is where the internet comes in, right? This is how you got to this page and how you are reading those words. So you are halfway there already. In your case, it’s all about the age, gender, and your current health state. If you think you got the motivation and the time you have only one way to go! You can take a look at the “The Ultimate 4 Week Training Routine” which is great for beginners or go through the survey to get more personalized suggestions!

You could also browse our website to find great content!

You made the first step by asking Google for help, keep going!

The Ultimate 4 Week Training Routine

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Hey, so you asked Google for help regarding your fitness needs? You want to get fit, but you are not sure where to start?

Look No More!

We have exactly what you need.

A full body – 4-week training routine that you can start with!

The 4-week program that will transform your physique will be a combination of resistance training and high-intensity interval training.
You will be doing resistance training four days per week and cardio three
times per week as follows . . .

Your resistance program will involve weight training and will require access to barbells, dumbbells, a pull-up bar and an exercise bench. Your high-intensity interval training sessions will involve running on a track and doing stair exercises.

We have worked for years to develop the best routine for someone who looking to get in better shape fast!

You will get:

  • The exact routines
  • Day by day schedule of exactly what to do
  • Illustrations of each exercise
  • Supplement suggestions
  • Contact with a team of experts waiting to answer your every question
  • All free of charge – part of our foundation initiative to help make everyone healthier!

Get your copy of “The Ultimate Full Body Workout Training Routine” by placing your email address in the box below:

 

3 Quick Hacks to Boost Your Motivation

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Want to know the secret to creating MOTIVATION? — lay out a clearly defined goal.

I want six-pack abs…

I want to be able to run my first 10K…

I want to be able to play with my kids and not get tired…

Whatever the goal, you must want to achieve it and achieve it desperately. Envision hitting your goal, and how good it will feel once you get there.

hardwired-to-focus-on-the-short-termTHAT is how you CREATE motivation.

Unfortunately, creating motivation and sustaining motivation are NOT the same thing.

It’s the reason gyms are so packed during the first six weeks of the New Year and decidedly empty for the remaining 46 weeks of the year.

Why is it so easy to create motivation, but so difficult to sustain it?

The answer is simple and rooted in basic human psychology—we’re hardwired to focus on the short-term, on the immediate.

It is a strategy inherited from our Stone Age ancestors who were plagued by difficulties and dangers that made basic survival a day-in, day-out challenge.

But in today’s soft, secure world?—a predisposition to focus on the short-term does more harm than good.

Those people who achieve their goals are the people who can put aside the now—those that understand short-term pain equals exponential long-term gain.

With that in mind, here are some quick hacks to help you surmount your Stone Age brain and stay motivated for the long-haul…

Partner Up

Social standing, social acceptance, and social pressure are motivators your brain can get behind, so buddy up with someone for an immediate motivation boost.

Find a friend to run with twice a week, or join a fitness class and become accountable to your instructor and classmates.

Text your sibling every time you finish your morning yoga routine.

Being accountable to someone else is a powerful, immediate motivator. Your brain wants social acceptance and social status, so use that desperate want as a lever to keep yourself on-track to your goals.

Focus on Quick WinsFocus-on-Quick-Wins

The best way to stay motivated is to give your brain what it’s looking for: short-term benefit.

Break your long-term goal into quick, easily-digestible victories that you can achieve in a week or less.

Try running 500m every morning for 5 days. Try to do 20 perfect crunches before bed each night for a full week.

When you achieve your goal—celebrate! Tell your friends. Write it down. Make sure you supply your brain with the praise and benefit its craving.

Record Everything

Record-EverythingDon’t just be accountable to a partner—be accountable to yourself.

Create a record…a journal, star chart, anything. Track your successes and your slow-downs. Reflect and learn from the occasions you fail to make progress.

Having a visible, external record of your progress is a powerful motivator. It makes progress toward your goal something that you can see, feel, and touch.

Keep track, and you’ll stay on track

Summary

Remember—you have the capacity to reach your goals. You just need to make the Stone Age part of your brain work for you instead of against you.

Once you do that, your motivation will SOAR!

Fitness Disclaimer
This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training. The author of this article is not a medical professional.

How Food Can Help Your Body Recover Faster After Exercise

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I hope you’re seeing progress towards your fitness goals. Today, we’ll be talking about how food can help your body recover after exercise.

As we all know, breakfast is the most important meal of the day. This is because it gives us the energy that we need for the whole day. But for athletes and those who workout daily, post-workout nutrition is more important than any other meal.

You need to replenish your body after a hard workout. You have sweat over 2L of water, used your stored glycogen and broken down your red blood cells and muscles. Therefore, you need to eat right after the training for recovery and better performance.

The cells of your body are in need of replenishment; specifically glycogen stores after 30 minutes of hard training. This occurs right after they enter their cool down.

Recovery nutrition has 2 stages. The first stage occurs within 30 minutes of your workout and the second stage occurs 1-2 hours after exercise.*

Restoring Your Body’s Glycogen

Restoring-Your-Body’s-GlycogenTaking foods that are rich in carbohydrates is important to restore your glycogen in the body and beginning the synthesis of muscle glycogen. It is advised that 1.2 grams of carbohydrates should be taken per kg of bodyweight.

However, this large quantity of carbohydrates is impractical for some athletes who are having a hard time tolerating drink or food right after exercise. Therefore, it is recommended for those people to take about 0.2-0.4 g/kg of protein and about 0.8 g/kg of carbohydrates to achieve the same effect.

Building and Repairing Your Muscles

Building-and-Repairing-Your-MusclesAfter a hard and long workout, muscle protein is broken down which makes nutrition recovery very important as well. As soon as the recovery stage starts, the catabolic processes decrease while anabolic processes increase and goes on for at least a day after training.

Amino acids from protein sources aids in the process of rebuilding the muscles. Most athletes consume 20 to 30 grams of protein after an hour of workout.

Boosting Your Immune System

Boosting-Your-Immune-SystemExtreme and long workout can suppress your immune system so if this continues, you might easily acquire a disease or infection.

Therefore, it is necessary to take supplements like:

These supplements can help you boost your immune system and reduce stress.

Rehydrating Your Body

Rehydrating-Your-BodyAthletes should try to consume 125 to 150 percent of the average fluid lost over 4-6 hours after exercise.

Electrolytes are also lost due to excessive sweating during workout. Therefore, sodium should be added into recovery fluid.

To rehydrate your body faster, you should add 50 to 80mmol of sodium. To achieve this, you may add more electrolytes to commercial sports drinks or eating foods that has sodium together with recovery fluids.

Take Care of Your Body, and It Will Take Care of You

Take-Care-of-Your-Body,-and-It-Will-Take-Care-of-YouWorkout and exercise is really beneficial for one’s health but you should never forget to replenish your body with all the nutrients, vitamins and minerals that you need to make your body perform well. Make sure to consume the right amount of food and fluids at the right time.

Thanks for reading! I hope you’ve learned a lot about how food can help your body recover faster after exercise, and will apply this information to your own workout routine. Remember, stay positive and keep working towards your fitness goals and you will achieve success.

Fitness Disclaimer
This website
offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training. The author of this article is not a medical professional.
Sources
https://en.wikipedia.org/wiki/Glycogen
http://www.livescience.com/51976-carbohydrates.html
http://www.webmd.com/digestive-disorders/features/what-are-probiotics

Challenging Push Up Workout For Upper Body Strength

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Push Up Workouts are perhaps the most well-known and easily accessible of all bodyweight exercises. All you need is a patch of ground and your body. The amazing thing is that this most primitive of exercises remains one of the most effective single things you can do to improve the strength, fitness, and musculature of your entire body. In this article, we present 5 push up variations that can be combined into an awesome workout.*

The Basic Push Up

Lie on your belly with your legs straight behind you and your feet together, the balls of your feet on the floor, and your heels in the air. Place your palms on the floor so they’re at chest level and directly under your elbows. Straighten your arms so that your body rises off the floor, keeping your neck straight and your chest lifted, your eyes focused on the floor slightly ahead of you, your abs held tight, and your body as straight as a board. Slowly bend your arms and lower your body toward the floor until your elbows are bent at a 90-degree angle and your upper arms are parallel to the floor; if this is too difficult, lower yourself just halfway down. Exhale then push back up to the starting position.

The Explosive Push Up

the-explosive-push-up

Assume a plank position and do a regular push up. Make sure to engage your abs and keep your body in a straight line. As you push up explosively, push yourself off the floor so that your hands come up a few inches. You may choose to do these on your knees until you gain confidence. Once you can do 10 in a row, try progressing to a clap on each repetition.

Wide Grip Push Up

Start by lying on your belly with your feet hip width apart and your feet flexed. Place your hands about a foot outside your shoulders on each side with your palms on the ground and elbows bent. Your finger tips should be facing out to the sides. Push yourself up to a full plank position with your abs engaged and your body forming a straight line. Perform wide push ups from this position.

Staggered Push Up

Start in a push up position but stagger your hands so that one is in front of your shoulder and the other is in its usual position. Do half your reps this way and they switch positions for the remainder.

Close Grip Push Up

close-grip-push-up

Start in a  regular push up position, however, place both of your hands together under the center of your chest, rather than under your shoulders. Your fingertips should be facing forward. From here, lower yourself into a push up as far as you can go down. Your elbows will track out to the side of your body, working your triceps. Push back and repeat.

Putting them Together

You can combine the above 5 types of push ups into a challenging upper body workout as follows:

Bring up the stopwatch function on your phone and push start.

Perform 15 normal push ups. This should take 15-20 seconds. Now rest until 1 minute is up.

Next, perform 15 explosive pushups. Again rest until the next minute is up.

Repeat with the three other push up types, doing 15 reps and then resting until the minute is up. 

Complete the entire sequence a second time. 

Conclusion

This workout will see you performing 150 pushups in 10 minutes. You will provide your upper body with a wide range of training variation while also enhancing your training endurance. As you get used to this program, challenge yourself by taking each set up to 20 reps for a cumulative total of 200.

Good luck!

Fitness Disclaimer
This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training. The author of this article is not a medical professional.

What To Do After Your Workout

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You’ve worked out hard. After the workout your muscles are tired but relaxed, your energy levels are exhausted, but you’re feeling on top of the world. What you do over the next half an hour, however, will determine how much benefit you’ll get from the sweat you’ve just been expanding.*

The Anabolic Window

After your workout, your body is screaming out for protein and carbs. Your intense training has created tiny tears in the muscle cell that need fixing and rebuilding. Muscle glycogen has been depleted as a result of your workout. In addition, your workout has drained your body of energy. Your muscles are craving nutrients. This creates a window of opportunity for you to boost the body’s anabolic state. But beware – this window only lasts for twenty to forty minutes.

Your body will begin the rebuilding through muscle protein synthesis and glycogen resynthesis immediately after the workout. This provides an ideal opportunity to provide protein and carbs to the muscle. So, don’t wait an hour to refuel your body after your training is done. Get some quality protein and carbs into your system straight away – even before you hit the shower.

Recovery After Workout

Recovery-after-workout

This involves your ability to recover properly between sets as well as workouts. The goal is to ensure that the body recovers fully from the stimulus of exercise and to reduce the amount of time necessary for it to take place. Recovery is critical to muscle growth. Your body must recuperate from the catabolic process before productive protein synthesis can occur. The sooner you recover from a workout, the sooner your body can begin to respond to it and adapt by adding muscle. When you don’t recover from workouts, you can go into a state of chronic overtraining. You’ll actually begin to lose muscle instead of gaining it. In the gym, you’ll find yourself lacking the energy to do further sets at maximum ability. Even if you do manage to get through a workout without losing effort, your body still won’t respond with the kind of adaptation you want.

Essential After Workout Supplement Ingredients

Whey Protein

After your workout, your body is craving protein. Protein is needed to rebuild your cells, which have taken a hammering during your training session. The fastest acting form of a protein is whey, which is a by-product of the cheese making process. Whey contains all of the essential amino acids, making it a complete source of protein.

To get the right amount of protein into your system that you need after your workout, take a quarter of a gram per pound of bodyweight. So, a 120-pound person would take 30 grams as part of a post-workout recovery shake.

Creatine

Creatine is a combination of three amino acids that floods the body with ATP, which is its main energy source for short, sharp activity like weight training. A serving of creatine after your workout will send much-needed ATP into the muscle cells, to allow you to fully recover from your workout.

Branch Chain Amino Acids

The 3 branch chain amino acids (BCAA’s) are leucine, isoleucine, and valine. They cannot be manufactured by the body and are also unique in that they are able to be oxidized for energy by our muscle cells. BCAA’s also preserved lean muscle mass and infuse energy into the cell.

Fast Digesting Carbs

Post workout carbs will allow you to rebuild your energy reserves, which have been depleted from your training. Taking in carbs after your session will allow the body to convert them into glycogen so that they can replenish the blood sugars that have been used up during your training.

Easily digestible simple carbs with a high GI rating are the best form to take after your workout.

Bringing It All Together

Bringing-It-All-Together-after-workout

You can combine all four essential post workout ingredients into one delicious blend by finding the right post workout shake. There are many products out there, but not many that combine the 3 key elements of recovery – whey protein, branch chain amino acids,  digestible simple carbs and creatine in the right amounts for the best results. The product that we recommend is JYM Active Matrix. It’s got everything you need to recover and grow – and it tastes great!!

Fitness Disclaimer
This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training. The author of this article is not a medical professional.
Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC357