Some Tips And Info To Help Get You Started

TRAINING TIPS

The best answer here is, enough time to have an sufficient workout but only as long as you feel comfortable. There is no magic number of minutes that will lead to the “Holy Grail” of performance increase. What your body feels comfortable doing while at the same time pushing yourself an adequate amount is the safest and simplest approach. The type of training also needs to be considered as a low or low-moderate intensity workout can be performed for much longer than a Moderate to Moderate-High Intensity workout.

Having the necessary time to work out is typically the first reason listed as to why people don’t workout regularly. High Intensity Interval Training is gaining popularity because of its efficient use of time (usually 45 minutes) and the research on its effects on subcutaneous and abdominal fat loss are promising.

There is a common misconception that women who weight train or lift weights will have a bulky or masculine physique. It takes years of dedication and a mix of fitness regimes in order for anyone to even become an amateur bodybuilder so unless you are specifically trying to make this happen, it wont. When you start working out with weights, you begin working muscles in ways you either haven’t ever before, or haven’t in a really long time and because of this your body responds quickly to this exercise by building muscle. The list of benefits of weight training for anyone male or female is quite extensive and compelling. So by all means, go lift those weights!

This is an absolutely horrible lie that almost every major fitness magazine has somewhere and it simply is not true. You cannot focus your workouts in one area and therefore burn the fat in that area. Your fat cells shrink and grow uniformly and while there are two types of fat found in the body, there is absolutely no evidence to support “spot training”.

If you’re on the move or just can’t find the time to get to the gym, you can absolutely have an explosive and beneficial workout! Many movements can still provide an effective workout while only needing space about the size of the average bedroom. Pistol Squats, Burpees, Lunges, Push Ups, Crunches, Planks are just some of the many great workouts you can do right at home.

There are many contradicting studies showing that either morning or afternoon is most effective for peak performance. However, a recent study showed that the magnitude of muscular hypertrophy did not statistically differ between the morning and afternoon training times. The most important part is not when you’re training but that you’re training.

The truth of the matter is that to build a fit physique and healthy body, you need to do much more than simply go to the gym. A healthy and balanced diet as well as incorporating cardio and stretching are all important elements to incorporate into your fitness routine.

The recent findings are actually quite surprising when it comes to whether it is best to stretch before or after a bout of exercise. For competitive weight lifting, stretching prior to the activity can actually negatively affect performance. It was also found that there was not a significant effect on soreness or recovery when stretching before or after a workout. It was found that it is actually best to stretch multiple times throughout the day in order to increase rang of motion as well as decrease muscle soreness.

This is possibly one of the most dangerous myths in the fitness industry. You should absolutely push for progress no matter what sport you love, but pain could be a sign of a serious underlying problem. Often times, pain is a sign of an issue or injury and that you may need rest and rehabilitation.

No single plan can work for every person, each body is unique and so is its history and goals. The best plans incorporate both tried and true methods as well as a process of finding out what works best for that person. Bodies react differently to different activities and furthermore, some activities are more fun to other people. So please, contact one of our Certified Personal Trainers that we have on our team and get a custom tailored workout, just for you!

While a consistent schedule is incredibly helpful to build a routine, sometimes a day to let your muscles rest and recover is necessary. The important thing to do is listen to your own body, if you are too sore to move, it might be best to take the day to stretch and focus on your diet. It is just as important to stay motivated and enjoy yourself as it is, going to the gym! This is a lifestyle after all!

Only using machines can actually make you more prone to injury. The main reason is that the machine supports your body weight so your core and stabilizing muscles don’t get worked as hard. This leaves you more prone to injury when you are outside of the gym. We recommend incorporating free weights, machines, elastic tubing, and including standing kettle-bell or weighted ball exercises for improved core strength and less risk for injury.

DIET AND NUTRITION 

The reality is that nutrition is as much about balance as weight lifting is. Carbohydrates and protein have 4 calories per gram, fat has 9 and alcohol has 7. Your body needs all 4 Macro-nutrients in order to function properly, so cutting any of them out can lead to some major health issues. Switching to leaner cuts of meat as well as reducing unnecessary staples in your diet (cream in your coffee, beer with dinner) can have a dramatic effect on your health and your waistline.

This concept focuses around what is known as the metabolic window. The general idea is that the carbohydrate and protein intake is most important within a half an hour after your workout. The research implies that this window is more important than the overall consumption throughout the day. The most recent studies show that the metabolic window is in fact much less important than the overall protein and carbohydrate throughout the day.

One rule of nutrition that should be considered is the Glycemic Index (GI). The Glycemic Index is a ranking of carbohydrate in foods according to how they each affect the Glucose response in the body. Foods with a GI of 55 or less are more slowly digested and cause a slower rise in the bodies blood glucose. This is essential when trying to lose body fat as foods with a lower GI help control cravings, appetite and delay hunger.

Macronutrients aren’t the only nutrition concept that can help your body perform at optimal levels. Probiotics and Fiber should not be discounted for their own incredible benefits. Both aid in digestion and nutrient intake and fiber can also aid in cholesterol levels as well as stabilizing blood sugar levels.

Trans fats (or trans fatty acids) are created by a process that adds hydrogen to liquid vegetable oils to make them more solid. The primary dietary source for these trans fats are found in processed food usually called “partially hydrogenated oils.”. Many doctors consider this to be the worst type of fats that you can consume as it both lowers the bodies good cholesterol while raising the bodies bad cholesterol. It is recommended that you avoid trans fats whenever possible.

Green tea (Camellia Sinensis) actually has been shown to provide some incredible benefits when consumed. Most of the benefits are found in the water-soluble polyphenols (frequently referred to as catechins) that are extracted from the leaves, into water, which is then consumed. It has been found to benefit almost every organ system in the body. It is cardio-protective, neuro-protective, anti-carcinogenic, fights obesity , and diabetes, anti-artherogenic, liver protective and beneficial for blood vessel health. These beneficial effects are found when it is either consumed in tea or taken as a supplement.

This follows a similar school of thought as the glycemic index and the bodies glycemic response. The previous studies show that eating before sleeping had negative effects on the body as well as its response to sugar. However more recent studies show that consuming small, but protein dense, snacks or beverages (like a protein shake) before sleeping has a positive effect on both the bodies response to glucose as well as its ability to build muscle while resting.

Most “sports drinks” are really more closely resembling soda than anything found on the sports field. Sugary drinks are almost more harmful to the body because they are typically incredibly dense when it comes to the amount of calories and sugar in each 8oz serving. They are some of the most significant contributors to obesity and should be avoided when not performing an athletic event.

Water consumption is possibly the most overlooked aspect of the diet. On average, a gallon of water everyday has shown numerous benefits for anyone looking to have a more healthy diet. Not only is it essential to stay properly hydrated for mental function but it has also shown benefits for appetite suppression as well as increasing metabolism.

Adequate protein intake has been shown to have many benefits, not only for the athlete but also for anyone looking to live a healthier lifestyle. Protein synthesis is essential for the body to build muscle and gain strength as well as its ability to boost metabolism. Not only is protein essential for the bodies skeletal muscle but it is also essential for brain function as well. Most bodybuilders as well as athletes take in approximately 75% of their body-weight in pounds, as grams of protein.

When fruit juices are consumed instead of actually eating the fruit, you are often missing out on more than just a few extra vitamins. Fruit juices often have added sugar and flavoring, which is very bad for your glycemic response and how your body reacts to the fruit juice. Also, with fruit juices, you are missing the incredibly important fiber, which helps the body absorb the natural fruit juices a little slower. So next time, save the juice and eat the fruit!

There is a new diet craze pretty much every week promising more and more every time. The fact is that the oldest and simplest methods are still the best way to maintain a long healthy lifestyle. Eat a balanced diet, drink plenty of water, dont over indulge and just as important is that the diet is sustainable. There is no pill or magic diet “trick” to make you lose weight but that doesnt mean you cant help your body along. With our Fat Burner product along side a balanced diet and exercise program, we are confident that you will see the results you want.

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