6 Easy Fitness Tips and Tricks
There are many stipulations to working out, staying fit, and maintaining a healthy balance. There are many “quick fixes” to lose weight and get in shape but MOST DONT WORK. We think carbohydrates makes you gain weight. We think lifting heavy makes you get “bulky.” The important thing is learning your body and seeing what works best for you.
The most significant thing is getting the correct information to maintain a healthy body, and maintain a happy balance between food and working out. Here are 6 easy fitness tips and tricks to help you out.
What to Eat Before Working Out?
Food gives our body energy and fuel to maintain itself. It’s so very important to eat appropriate foods to allow our bodies to function the best. I think its very important to have complex carbohydrates before a workout to maintain your energy levels. Some of my favorite complex carbohydrates before a workout include sweet potatoes, brown rice, and old-fashioned oats. I suggest eating a meal that includes complex carbohydrates approximately 2 hours before your workout.
What to Eat After Working Out:
It’s very important after working out to have a high protein source. You want to try and have 25-50 grams of protein after a great workout to help aid recovery of your muscles. Also, try to have this within the hour after working out. That’s why a lot of people after a great workout session have a post workout protein shake. You normally get high levels of protein fast and easily. I enjoy a post workout shake after every lifting session. Below is what I use.
Drink your Water:
It’s so important to make sure your drinking enough water to stay hydrated. Drinking water has so many benefits and helping you lose weight is another. When consuming enough water the rate at which we burn calories increases. I normally suggest drinking at least half your body weight in oz.
“Very slight changes in body water may create some performance issues in sports; as little as a 2% decrease in body water can lead to dehydration and performance detriments in sports,” says Larry Kenney Ph.D., a professor of physiology and kinesiology at Penn State.
High-Intensity Interval Training (HIIT):
I absolutely love HIIT training. I think it’s a great way to increase your heart rate and switch up your routine. Also, you can get a quick workout that’s super effective. I don’t think this should be your main source of exercise. I would supplement 1-2 workouts a week. This is a great way to maintain cardiovascular health. It’s also a great option to confuse your body so we don’t get used to the same routine. It has been shown that HIIT training can consume 6-15% more energy than longer continuous workouts. HIIT is a great time saver since they are normally shorter workouts.
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Green Veggies are so Important:
You hear time after time that green vegetables are great for you and your body. Some examples of the best green vegetables are; spinach, broccoli, cabbage, kale, Brussel sprouts, and peppers. My personal goal is to have about 3 servings of green vegetables a day. How about a little extra fuel or energy? A one cup serving provides 1/10th your daily needs of vitamin B5. Vitamin B helps convert carbohydrates into glucose, which is what the body uses as fuel to produce energy. Also, vitamin B is not stored in the body, so you need to make sure you’re getting enough of this vitamin to be fueled for the day.
Weight Lifting Gets you “Bulky”:
I hear all the time how people don’t want to lift weights because they do not want to get “bulky.” I lift pretty heavy for my size and I don’t look bulky at all. Its all determined by how much we eat and how we are training. It’s also dependent on goals. My goal is to maintain my body and stay toned. I lift 5x a week, maintain a healthy diet, and maintain a healthy amount of cardio. Don’t be afraid to lift weights. It’s a great way to burn calories and tone up. You can either decide to lift heavy with lower reps, lift light with higher reps, or a combination of both. We need to determine what works best for our bodies.
With any fitness goals or routines its so important to listen to your body first of all. After that its about finding what works best for YOUR body. What I do may not work perfect with yours, but its about trying new things and seeing what works and does not work. There is no easy fix or easy way to lose weight, or easy way to gain muscle. Its hard work and dedication.
I believe a great food source before and after a work out is important. Its so important to stay hydrated through out the day. Its important to eat your green veggies for proper nutrients. HIIT training is great on occasion to confuse your body and aid in weight loss. Weight lifting does not make you bulky. And finally its so important to choose a healthier you.
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Sources: http://www.mainlinetoday.com/Main-Line-Today/Healthcare-Guide/Spring-Summer-2018/Five-Fitness-Hacks-to-Make-the-Most-of-Your-Workout/ https://pixabay.com/en/brussels-sprouts-vegetables-brussels-865315/ https://pixabay.com/en/blueberries-breakfast-food-1851417/ https://pixabay.com/en/fitness-weight-lifting-dumbbells-375472/