Friday, March 27, 2020

Eat healthy food before workout

Don’t exercise on an empty stomach. We will tell you some Healthy Food to Eat before Workout. Working out on an empty stomach can cause your body to pull protein from your muscles rather than fat from body. You might burn slightly more fat than you exercise after eating. You can’t build your muscles effectively. Also, your body tries to draw energy from your digestive system, your blood sugar can lower and lead to nausea.

Nausea is common symptom of low blood sugar, which can occur when your body is seeking energy but none is readily available. You might also feel faint or dizzy, which can be dangerous while working out. If you start to feel dizzy, faint or nauseous, stop working out and sit down immediately.
Eating just before you work out is not the best solution, as your body pushes oxygenated blood to your digestive system to help it process food. Here is list of Healthy Food to Eat before Workout:

  • Oats: Oats are among the healthiest grains. They are packed with fiber, which facilitates a steady release of carbohydrates into your bloodstream
  • Bananas: Bananas are loaded with digestible carbohydrates that will provide you with usable fuel for a workout and are packed with potassium, which aids in maintaining muscle function and nerve function.
  • Chickpeas: This is an incredibly easy pre-workout snack with no cooking involved. Just seasoned it with some lemon juice for taste.
  • Caffeine: Caffeine has been shown to help regular drinkers enjoy a workout more by generating energy, as well as it helps to boosts your physical performance, lose weight and burn fat.
  • Egg Whites: The fat in egg yolks is metabolized slowly and therefore is likely to make you feel bloated and sluggish during your workout, so egg whites are much better pre-workout option.
  • Chicken.

What to Eat Before and After Your Workout

Do you always find yourself wondering what you should eat before and after a workout? Or whether it's necessary to eat at all? These are important questions to ask, because proper fuel can make a huge difference in your energy level, mood, and results — and thus greatly influence how likely you are to work out again.

The world of pre- and post-workout nutrition is confusing, and there’s no one-size-fits-all answer. One thing you should know, however, is that the food you put in your body before, during, and after your sweat session can definitely affect how you feel and whether or not you meet your workout goals. (1)

The specific recommendations on what to eat, when, and how much will vary significantly depending on the time of day, type of workout, and your personal goals, explains Jennifer McDaniel, RDN, a spokesperson for the Academy of Nutrition and Dietetics who is board certified in sports nutrition and owns the private nutrition practice McDaniel Nutrition Therapy based in Clayton, Missouri.

Here, experts break down exactly what you should eat before, during, and after a workout.

What to Eat Before a Workout (and How Long You Should Wait Before Hitting the Gym)
In general, eating some combination of protein and carbohydrates before a workout to sustain energy and build muscle is advised, says Kate Patton, RD, who specializes in sports nutrition at Cleveland Clinic in Ohio. Foods with a high amount of fat or fiber, on the other hand (think broccoli or a grilled cheese sandwich), should be avoided, as they may cause stomach upset and cramping.

But what you should eat before a 30-minute power walk is going to look different from what you eat before a 20-mile training run. Here’s what you need to know.

If you’re exercising for less than an hour, first thing in the morning, McDaniel and Patton agree there’s no need to eat. Indeed, there may be a benefit to not eating before early morning workouts that aren’t too intense.

“If you have an early workout that’s easy or light and you’re trying to lose weight, it might be best to have a glass of water but skip the food,” says McDaniel, noting that this encourages your body to burn a greater percentage of body fat to fuel your workout. Research has found that people may burn more fat over the course of 24 hours if they work out before eating breakfast compared with exercising later in the day, according to a study published in the December 2015 issue of the journal EBioMedicine. (2)

But if you’re ravenous when you wake up, you may need some food in your stomach before activity. Signs that you’re too hungry to run on empty include intolerable hunger pains, headache, light-headedness or dizziness, irritability, or inability to concentrate, says Patton.

In these cases, even if you have just 10 to 15 minutes before your workout, eat a small amount of quickly digestible carbohydrates, such as 4 ounces of fruit juice, a small banana, a handful of grapes, or a handful of dry cereal to ensure you have the physical and mental energy to get moving. Other data suggests this type of small, carb-rich snack (or even a somewhat larger 200-calorie snack) may also enhance feelings of relaxation after your workout, making you that much more likely to stick with it, according to a July 2015 study published in the journal Nutrients. (3)

If you’re exercising for more than an hour first thing in the morning, you should always eat a small amount of easy-to-digest carbs — like the options mentioned above — so you have the necessary energy to sustain your workout, Patton says. If you’re waking up at least 30 minutes before your workout, you’ll have enough time to digest an even more substantial snack of around 200 calories. (Think a light breakfast, such as half an English muffin with a tablespoon of peanut butter and a few banana slices, an apple with a tablespoon of almond butter, or a half cup of plain yogurt with a small handful of granola.)

Waking up with enough time to eat a small breakfast before intense workouts may be ideal, McDaniel adds. The extra calories in your system help prevent fatigue, so you have enough energy to complete your workout at a time of day when you might otherwise feel pretty exhausted. You’ll be able to push it harder when you have some fuel in you!

If you’re exercising later in the day and you’ve eaten a meal within the last two to three hours, you should be fine to do your workout without any additional source of pre-workout fuel, says McDaniel. But if you haven’t eaten recently, you should have a 100- to 200-calorie snack within 30 minutes to an hour before your workout so you’re mentally and physically prepared.

How long should you wait to exercise after eating? If you’ve just eaten a meal, you should wait two to three hours before you work out; and if you’ve just eaten a snack, wait about a half hour, McDaniel says.

If you’re going to do a cardio workout, this snack should be higher-carbohydrate, moderate in protein, and low-fat (but you don’t need to go fat-free). Specific examples include: a whole-wheat tortilla with a smear of peanut butter and a banana, half a turkey sandwich, or oatmeal with fruit and nuts.

If you’re going to do strength training, this snack should be higher in protein, moderate in carbohydrates, and low-fat. (4) Specific examples include: eggs and a slice of whole wheat toast, cottage cheese with fruit, or Greek yogurt with fruit and nuts.

Do I Need to Fuel Up During My Workout?
Do you really need to fuel up mid-workout with a sports drink, or one of those gels or gummies? The answer, for the vast majority of people, is no. Shorter-duration workouts of 60 minutes or less, such as circuit training, yoga, light jogging, and CrossFit can be fueled solely with pre- and post-workout meals or snacks, says McDaniel — there’s no need for anything during your workout but some water.

People who participate in longer endurance exercise, such as running or cycling for 60 to 90 minutes or more, however, do benefit greatly from mid-workout fuel, which can delay the onset of fatigue and improve performance, according to decades of exercise science research. (5)

After the first 60 minutes, you should aim to eat 30 to 60 grams (g) of carbohydrates every hour, according to 2017 recommendations from the International Society of Sports Nutrition. (6)

“Sports performance drinks, gels, and chews work great and are made from the type of carbs that won’t cause gastrointestinal distress,” says Patton. “But some people prefer things like bananas, pretzels, or crackers.”

The Best Things to Eat After a Workout
Most people who complete a moderate bout of exercise — an hour or less — don’t need a specific recovery food if they will be eating a snack or meal that includes a mixture of carbs and protein within a few hours of their workout, McDaniel explains. But there are some people who should be paying closer attention to what they eat after exercise.

“Recovery nutrition” tends to be most important after intense endurance or strength-training workouts (say, a 90-minute bike ride or weight-lifting session), or when an athlete trains multiple times in a single day.

In these cases — or for anyone feeling very hungry or fatigued after a workout — eating protein and carbohydrates within an hour or so after exercise is ideal. This time period immediately after your workout is when your body is most efficient at using the protein you eat to build new muscle, as well as prevent the breakdown of your existing muscles, in a process called muscle protein synthesis. Your body may also need additional carbs to restore depleted levels of glycogen (a form of carbohydrate stored in the muscles), which helps fuel future exercise.

What would a healthy post-workout snack look like?

Most recovery snacks can be within the 100- to 300-calorie range (more if you haven’t eaten much earlier in the day, and on the lower-calorie end if you’ve eaten more already). Do keep in mind though, if you’re trying to lose weight and you’re not an athlete, your post-workout snack will likely need to be on the small side, says McDaniel.

A good general rule is to aim for a snack with at least 10 g of protein and double or triple that in carbs (that’s why a serving of chocolate milk, with 24 g of carbohydrate and 8 g of protein, is such a great post-workout recovery drink). Go a little higher on the carbs after intense cardio or endurance workouts, and go a little higher on the protein after a strength-training session, Patton adds.

Some post-workout snack ideas include:

  • Raisin bread with cottage cheese and sliced bananas
  • A whole-wheat tortilla with hummus
  • Plain Greek yogurt with walnuts and honey
  • Flavored kefir
  • Whole-wheat crackers with cheese and dried figs
  • A couple of eggs with toast and fruit

50 Fitness Tips That Rock

1. Strive for at least 150 minutes of exercise per week
Break it down to 40 minutes 4 days a week, 30 minutes 5 days a week, or however you’d like! Choose what works best for your lifestyle.

2. Cut your coffee calories
Cut calories in your morning cup of coffee by skipping the cream and sugar. Instead, try drinking it black or reducing your amount of each.

3. Keep a fitness journal

Tracking keeps you accountable, and studies show that those who keep journals are more successful at weight loss than those who don’t.

4. Pay attention to your thoughts
Thoughts are powerful; bring awareness to yours. Do you encourage yourself with positivity or hold yourself back with negativity? A change in mindset could be all it takes to get your health on track.

5. Eat the rainbow
Eat foods that are closest to their natural state as possible. Aim for whole, fresh foods in a rainbow of colors.

6. Avoid processed foods
Watch out, because processed foods have multiple negative side effects. Generally speaking, the fewer the ingredients, the better the food. Taking a quick look at food labels can tell you a lot, but ideally, the majority of food you buy doesn’t need a label.

7. Drink water
Most adults need about two quarts of fluid per day to replace normal water loss, or approximately eight 8-ounce glasses of water per day. Try this hydration calculator to check your personalized H2O needs.

8. Protein up
Add protein powder to smoothies for an added boost. Choose unflavored powders for versatility.

9. Find your “why”
Identify your deeper reason to get healthy other than the number on the scale. Do you want to be able to run with your children or grandchildren? How about being able to enjoy food without feeling guilty all the time? Staying in touch with a deeper reason for health can motivate you to keep going when things get tough.

10. Do workouts you enjoy
Find a form (or two!) of movement you truly enjoy. It’s easier to stick to things we look forward to rather than dread.

11. Incorporate strength training
Add some muscle building activities to your workouts. Free weights, resistance band exercises, muscle sculpt classes or using your body weight with push-ups, planks and squats all work.

12. Set perfectionism aside
Keep in mind that striving for perfection usually leads to disaster. Set small goals and stair step your way to success by developing healthy habits.

13. Don’t DIET
Reverse the letters in the word and EDIT what you eat. Make it a lifestyle change toward healthier foods, not a deprivation plan.

14. Take recovery days
Give yourself one to two days a week for active recovery. Take a walk. Do a gentle yoga class. Just engage in something that’s less intense than what you do for exercise the other days of the week.

15. Keep healthy snacks on hand
Select healthier choices to have on standby in your fridge when hunger pangs or emotional eating strikes, such as a bowl of fresh strawberries or blueberries. Here are some healthy snacks to try whenever cravings strike.

16. Follow the 80/20 rule

Eat healthy 80 percent of the time. Indulge occasionally, but make sure most of your choices are healthy.

17. Shop the perimeter of your grocery store
Food tends to be the healthiest and less processed on the outside edges of most grocery stores. Here you’ll find fresh fruit and veggies, raw meat and fresh seafood.

18. Don’t just focus on the scale
Find different ways to measure success other than stepping on the scale. Instead, pay attention to how you feel after you’ve been working out consistently.

19. Get an accountability partner
Working out in groups can offer more benefits than working out alone – science supports it! Find your go-to person for exercise and weight loss support. Exercise together, share tips and swap encouragement.

20. Try working out in the morning
While the time of day makes no difference when it comes to results, you may be more likely to make excuses as the day goes on.

21. Display your results
Whether it’s the pounds you have lost, how many times you worked out this week, or a picture of you showing off results, display it to motivate you to keep it up!

22. Track your workout schedule
Circle the days on a calendar when you’ve worked out, or mark it on your phone. That way, you can feel proud of your successes and be able to repeat the schedule that worked for you in the past.

23. Build muscle
Want to speed up your metabolism? Building muscle is the key since muscle burns more fat at rest.

24. Two pounds at a time
Don’t overwhelm yourself with your ideal goal weight. When you are down two pounds, let yourself feel proud and then think about the next two.

25. Eat smaller portions
Portion control is crucial – especially when you are eating an indulgent food. These portion control tips can help you get started.

26. Use gym-wear as motivation
Buy a new workout top, headband, or piece of equipment. Having something new can motivate you to actually use it!

27. Eat slowly
Put your fork down in between bites to keep from overeating. When you eat more slowly, you allow your mind to recognize when your body is full.

28. Treat yourself
Pat yourself on the back for all your hard work with a massage, your favorite TV show, or draw yourself a nice, relaxing bath. Just make sure your “treat” doesn’t sabotage your success: like a pint of Ben & Jerry’s 😉

29. Make a list of positive affirmations
Here’s a few to get you started: I love to exercise. I want to live a healthy life. I am getting more fit each day.

30. Don’t beat yourself up
There’s no such thing as “cheating”. Don’t be too hard on yourself. Empower yourself to make a better choice next time.

31. Make fitness a top priority
Put your health goals at the top of your priority list. If you’re constantly taking care of everyone else, you’ll never have time to take care of yourself!

32. Swap a bad decision with a good one
When in doubt, go with the healthy alternative!

33. Don’t skip multiple workouts
Try to never go more than two days in a row without exercise, unless of course you are injured or ill. This applies to your vacations too! Remember: not all workouts have to be high-intensity. Try these low-intensity workouts for the days it’s hard to muster up the energy.

34. Eat mindfully
Pay attention to what you are eating. Ask yourself if you really are hungry or if something else is going on that’s causing you to turn to food. The HALT method can be helpful – ask yourself if you are Hungry, Angry, Lonely, or Tired. Emotions can trick us into thinking we’re hungry when we’re not.

35. Just keep going
Don’t start and stop, just keep going. If exercise is new to you, start off slow and aim for a few workouts per week and then increase as you go.

36. Create measurable goals you can check off

These should be smaller things that take you only a couple of weeks to accomplish. You can have your ultimate goal, but if it’s years out, motivation can wane.

37. Don’t stuff yourself
Stop eating when you feel satiated, not stuffed.

38. Make an irritation list
Oftentimes, what’s getting us down are a bunch of little irritants rather than one looming problem.

39. Try a standing desk
If you have a desk job, consider a standing workstation. Or at the very least, stand up or pace when you use the phone. People in constant motion burn more calories.

40. Drink tea
Drink caffeinated tea as an afternoon pick-me-up or decaf tea as a way to wind down at night. There are so many health benefits to tea including: lowering blood pressure, reducing wrinkles, aiding in weight loss and more.

41. Set rules that work for you
Many people who have successfully lost weight and kept it off have set rules for themselves.

42. Make a habit list
Make a list of bad habits you are willing to give up and the good habits you will start.

43. Invest in a water bottle
Get a stainless steel portable water bottle to take with you everywhere. Using less plastic is good for the environment.

44. Push your limits
Change your limits and surprise yourself. When you mentally and physically push the line, it will motivate you to keep going—or set your sights higher.

45. Burn more calories than you eat
It takes a deficit of 3,500 calories to lose one pound. If weight loss is your goal, your caloric intake should be less than your calories burned.

46. Use a foam roller
Foam roll to relieve tight muscles and achy joints. Foam rollers are affordable and easy to use; aim for about three times a week for best results.

47. Read others’ success stories as motivation
Learning about others’ success can encourage you to keep going and believe in your own.

48. Try HIIT
Ramp up the intensity on your workouts to rev up your metabolism and break through a plateau. Try High Intensity Interval Training (HIIT) workouts to give yourself a boost.

49. Keep track of calories
People have the tendency to underestimate the calories they consume. Tracking your calories for a week or two can be helpful in getting an honest assessment of how many calories you’re eating per day. Don’t skip anything – you’ll only hurt yourself by not being honest.

50. Make movement part of your life
Think of exercise and movement as an all day thing. Just because you got in a 45-minute workout in the morning doesn’t mean you should sit on the couch the rest of the day.

5 Best Abs Exercises Of All Time

If you follow personal trainer and Fit Body app creator Anna Victoria on Instagram, you already know her abs are #goals. And Anna is happy to share all her go-to moves for stomach-sculpting and getting strong all over (she has tons of great ab workouts on her app, FYI). In fact, below she shares her 15 favorite moves—many of which have helped her clients totally transform their core.

In order to see those types of results it’s important to train your abs from every angle. There are four main muscle groups in your midsection: your transverse abdominis, TVA for short ( deep stabilizers that wrap around your stomach like a corset), rectus abdominis (i.e. your six pack, the outer most layer of your abs), and the internal and external obliques, which you use every time you do moves that make your rotate your torso side to side.

If your goal is to get abs fast, then it's important to do a combination of exercises that'll target all these different areas in your abdominal wall like the ones on the list below. In addition to instructions on how to do each move, straight from Anna herself, you'll also find info on what specific areas of your abs they target. Just pick a few ab exercises from the list below and turn them into the ultimate ab workout.

Time: 15 minutes

Equipment: None

Good for: Abs, core

Instructions: Choose three moves below. For each move, do 15 reps, then continue to the next move. Repeat the entire three-move circuit two to three times.

1. Assisted Reverse Side Situp
How to: Start lying on left side, resting most of weight on left hip, with legs in the air at a 45-degree angle, and place left forearm on the floor for support. Bend knees as you bring them toward chest, and lift chest to meet them. Lower back to start. That’s one rep. Do 15 reps on each side.

2. Bent Leg V-Up
How to: Start lying on back with legs in air and bent at 90-degrees (shins parallel to floor) and hands clasped over chest. In one movement, straighten legs and lift torso up, extending arms and trying to touch toes with hands. Lower back down to start. That’s one rep. Do 15 reps.

3. Alternating Toe Reach
How to: Start lying on back with legs extended in air at 45-degree angle and arms straight out to sides on floor at shoulder level. At the same time, raise right leg up and lift torso trying to touch toes with left hand. Return to start and repeat on the other side. That’s one rep. Do 15 reps.

4. Leg Raise and Reach Clap
How to: Start lying on back with legs lifted in air at 45-degree angle and arms by side pressing into mat. Without letting lower back lift off floor, raise legs to hip level while curling upper body off floor and bringing hands to clap behind knees. Return to start. That’s one rep. Do 15 reps.

5. Lying Windshield Wipers
How to: Start sitting on tailbone with upper body propped up on forearms and legs lifted in the air and rotated toward top right corner of mat. Slowly, and without moving upper body, make a half circle with legs, arching up and over until the come to hover at top left corner of mat. Return to start. That's one rep. Do 15 reps.

Best Exercises to Combat Jet Lag

I’ve heard my fair share of theories describing the causes of jet lag, but none explain it fully. Sometimes it’s worst going east, other times it’s worst going west. Regardless of the direction, I’ve come up with a short routine I do whenever I get to my hotel room after a long flight.

The primary theory behind this routine and these particular exercises is to calm the nervous system by using a few simple yoga postures. The main idea is that “grounding” your energy — think, grounded electrical wiring — can have a beneficial and catalytic effect on all your systems. Below, I’ve also included a brief meditation to enhance the grounding effect and help calm the mind. Here are four easy exercises you can do to help combat jet lag after a long flight.

1. Square Lunges to Anchor the Pelvis
The hips, or pelvis, is essentially the foundation for the spine and the nervous system. Whenever we are tense, anxious or generally disturbed, like after a long flight, the general energy of the pelvis is pulled up and stays tight. Imagine how your shoulders tense up toward your ears when you’re frightened — well, your pelvis does the same thing. Therefore, this exercise can anchor your hips back down toward the floor, calming your hip flexors, lower back and spinal muscles.

  • Find a padded surface so it’s comfortable to kneel on the floor (note: a folded towel will work)
  • Step one foot forward into a lunge with the back knee on the ground
  • Gently lunge forward toward the front foot, stretching the back your thigh muscle
  • Back out of the forward lunge until your hips are directly over your back knee (both knees will be 90 degrees)
  • Stick your butt out so there’s an inward/upward curve in your lower back
  • Place your hands on your waistline (at the top of the pelvis) and anchor your pelvis down toward the floor
  • Use your abdominal muscles and lower back muscles to lift your torso up (imagine that the top of your head is pushing up against the ceiling)
  • Hold this pose for three to five deep breaths
  • Switch legs to repeat the move on the other side

2. Bridge Pose
This is a basic backbend that grounds your energy and gives relief to the neck and shoulders.

  • Lie on your back
  • Bend your knees with your feet flat on the floor directly under them
  • Lift your hips up until you feel a tone in the buttocks, but avoid lifting so high that the butt muscles clench
  • With your elbows on the floor, bend them to “robot arms” position, kind of like you’re holding an invisible box in front of your chest
  • Tone the legs by gently pressing the feet down and pulling them backward toward your shoulder without actually moving them
  • Lift your chin away from your chest until there is a natural, gentle curve in your neck
  • Press your elbows and back of your head to the floor (think toned muscles, not tense muscles)
  • Stretch your knees away from your hips (try to keep pulling the feet backward energetically)
  • Hold this pose for 10-12 deep breaths
  • Notice how the chest and the heart region are open during this posture

3. Legs Up The Wall
This is a restorative pose to calm the nervous system and give relief to the primary glands of the endocrine system. The pituitary, pineal and thymus glands regulate numerous functions in the body, yet they sit under the weight of the brain. Taking the legs up the wall forces the circulatory system to function differently and relieves the pressure on the upper surface of these primary glands.

  • Lie on your side near a wall and slide close enough so that your butt is at the base of the wall
  • You may use a thin blanket or pillow as support under your hips
  • Turn onto your back and extend your legs up the wall
  • Rest your hands on your stomach in order to feel the rise and fall of your breath (this will help you slow down and take deeper breaths, too)
  • Remain here for five to 10 minutes
  • Roll to your side to safely exit the pose — pause on your side for a few breaths before sitting up.

4. Meditation
A meditation practice has numerous benefits, including calming any anxiety that often accompanies jet lag.

  • Sit comfortably on the floor (or with your back against wall for extra support) or in a supportive, upright chair
  • Use pillows and blankets to support your knees, ankles and elbows
  • Close your eyes and listen to the sound of a deep nasal breath — make a whisper sound with your breath in order to hear it more easily
  • Think of an image like a waterfall or leaves falling, and imagine the energy of different parts of your body flowing down into the earth. Spend a few minutes on the hip region, a few minutes on the head/brain region and a few minutes on the heart/chest region
  • For the last few minutes, allow your thoughts to move wherever they naturally go, doing your best to not judge what you think or where your thoughts go, but simply to notice them as if you were watching a movie
  • Lie on your back for three to seven minutes following the meditation

Thursday, March 26, 2020

We're All Doing At-Home Workouts Now—Here's How Not to Get Injured

It's true: Amid all the social distancing due to COVID-19, your workouts have probably started to look a little different—say, with a view of your living room, kitchen, or bedroom. But as at-home workouts become all the rage (or at least the necessity), it becomes even more important to take the proper safety measures to avoid workout injuries.

To help you sidestep any potential mishaps (and make the most of your new ways to move), doctors and fitness experts offered up their safety tips. Follow them to keep your body injury-free while working out at home.

1. Clear the space.
Step one: make sure you have the room—including nothing on the floor around you—to exercise. Check that you’re in the clear by putting your arms up and out to the sides and doing a 360-degree spin, says Derek Ochiai, MD, orthopaedic surgeon and sports medicine doctor at Nirschl Orthopaedic Center. He also suggests making sure you check the floor for kids’ toys, books, weights, and anything else that could get in the way and cause you to trip and fall or hurt yourself—and that goes for after your workout, too.

Tatiana Lampa, CPT, corrective exercise specialist and trainer in New York City, suggests moving furniture if you need to, so you have the room to jump around, especially if you’re doing a HIIT class or any plyometric move, like burpees or broad jumps. If you are lifting weights, just keep them in front of you so you can see where they are while you do other movements.

2. Slip on some sneakers.
While you can work out barefoot, both experts recommend sweating in sneakers—but not ones you wore outside. “You want to make sure you’re not bringing in outside germs,” Lampa says, especially at the time of a pandemic. (You can always wipe ‘em down with these EPA-approved products.)

Your next safest bet after sneakers is going barefoot, sans socks, says Ochiai. There are benefits of working out with naked feet—all the nerves in your feet help you get a better sense of the ground beneath you and you can better push off for moves like squats and deadlifts. But when you don’t have protection on your feet, it’s extra important to make sure you don’t have any equipment on the floor that you could potentially run into. And if you really, truly prefer to sweat in socks, wear those with grips on the bottom, like socks with zero slippage.

RELATED: 6 Plyometric Exercises for a No-Running Cardio Workout

3. Know your body.
“There are so many free workouts available, which is great, but each individual has different goals, priorities, and different fitness levels,” says Lampa. “If you find a free workout and it doesn’t feel good on your body, then that’s a sign to skip it.”

Also, if you’re new to exercise but want to use this time at home to kickstart a regular routine, that's a great idea, but make sure to take it slow, says Ochiai. “If you try to get too ambitious and start a workout routine that you think will push you a lot and then do that for a few days in a row, you could get overuse injuries, then you’ll likely stop and won’t do it again,” he adds. Instead, start with something you know or a first timer-friendly workout and then go from there. Lampa also suggests reaching out to trainers you admire if you’re looking to hone your fitness skills. Many of them will create an individualized program—with varied rates, of course—for you, which can decrease your risk of injury.

Something else to keep in mind: know you can’t bank exercise. That means, if you hit it hard for the next few weeks or months, but then stop completely, you’ll go back to baseline. “You want to exercise to build habits so you can keep exercising in the long-term. You don’t want to get injured in the short-term,” says Ochiai.

4. Switch it up.
It’s easy to work out every day, especially now that everyone's locked up inside and can’t get to our favorite classes that might kick our butts more than the bodyweight routines many people are doing at home. But if you're trying to exercise every single day, try not to repeat the same movements, says Ochiai. For instance, avoid doing weighted squats every day of the week and maybe add in some reverse lunges or jumping jacks instead. For cardio, try alternating biking, running, and jumping rope.

Tampa says she usually recommends five to six days a week of exercise and at least one or two for rest and recovery. On those recovery days, take a bath, do some foam rolling, or just enjoy those Netflix binges. “I think a great way to make sure you’re not overdoing it is to create a weekly schedule—write it down and map it all out,” she adds. “This will keep you accountable, ensure that you’re not overtraining, and bring some normalcy in your life.” Something we’re probably all craving right now even more than movement.

5. Consider exercises to counteract desk culture.
It’s easy to get comfy working on the couch, or sitting and staring at the computer on your desk all day. But that’s exactly why you want to do some moves that reverse the forward-facing, typically hunched-over position that causes tightness in your neck, shoulders, and middle back, says Tampa. To do this, focus on posterior chain exercises like deadlifts, bridges, bent over rows, and band pulls.

Tampa even has a challenge for those currently WFH: Put a timer on for every hour and when it goes off, do 10 squats, 10 glute bridges, and 10 bent over rows. Ochiai also recommends standing up whenever you can (or creating your own standing desk) and doing some extra core work. Try doing 30-second plank holds throughout the day or moves like superman and bird dog.

Saturday, August 27, 2016

Wanna be a healthy person, follow the diet

Men have different daily nutritional requirements to women, and below our nutritionist has offered guidance and recipe ideas for men seeking a balanced diet for good health - but what exactly is a 'balanced diet'? It's a term we hear time after time - but how many of us actually eat a 'balanced diet'?
The Eatwell Guide sets out to define the different types of foods we should be eating and in what proportions. The guide explains some simple rules to follow like getting a minimum of 5-a-day fruit and veg, including wholegrains and choosing more fish, poultry, beans and pulses, and less red meat, while opting for low-fat, low-sugar dairy foods. But that's not the whole story - how much should you be eating and is there a best time to eat protein, carbs or fats? Read on for our guide to healthy eating around the clock.

Reference Intake (RI) – the new term for Guideline Daily Amounts (GDAs)

Nutritional needs vary depending on your sex, size, age and activity levels so use this chart as a general guide only. The chart shows the Reference Intakes (RI) or daily amounts recommended for an average person to achieve a healthy, balanced diet for maintaining rather than losing or gaining weight. The RIs for fat, saturates, sugars and salt are all maximum amounts, while those for carbs and protein are figures you should aim to meet each day. There is no RI for fibre although health experts suggest we have 30g a day.

Reference Intakes (RI)

  • Energy (kcal) 2000

  • Protein (g) 50

  • Carbohydrates (g) 260

  • Sugar (g) 90

  • Fat (g) 70

  • Saturates (g) 20

  • Salt (g) 6

Perfect PortionsPortion sizes

Numbers and figures are all very well but how does this relate to you? Personalise your portions with our handy guide to finding the right serving size:

Foods Portion size

  • Carbs like cereal/rice/pasta/potato Your clenched fist

  • Proteins like meat/poultry/fish Palm of your hand

  • Savouries like popcorn/crisps 2 of your cupped hands

  • Bakes like brownies/flapjacks 2 of your fingers

  • Butter & spreads The tip of your thumb

  • Scrambled omelette toast topper Breakfast

Whether your first stop is the office or the gym, adding protein to your breakfast is a great way to rev up your metabolism - if you do exercise first thing a protein breakfast helps promote muscle recovery and repair. Eggs are an ideal choice because they provide a good balance of quality protein and fat, other options include lean ham, fish like salmon or haddock, as well as low-fat dairy foods. Protein foods slow stomach emptying, which means you stay fuller for longer so you'll tend to eat fewer calories the rest of the day.