Archive | July, 2016

Sport Nutrition – Eat Right For Peak Performance

As an endurance athlete, why is what you eat and drink so important? Let’s go over three reasons. First, proper nutrition is absolutely necessary to ensure your best performance in competition. Second, good eating patterns can sustain your training, while bad eating habits can sabotage it. The third reason why you should be aware of what you eat is…well, it’s healthy! This article will describe some of the advantages that you can expect from taking control of your nutrition.

1. You need good nutrition in order to achieve your best race.

Eating and drinking properly before and during the competition will help you achieve your peak performance. Food in your body acts like fuel in your car – it keeps you going, and higher quality food means higher quality performance. Eating the right types and quantities of food will give you a steady supply of energy throughout your race and help you avoid “hitting the wall” or “bonking.” Also, the specific nutrients, such as electrolytes, in your foods can help replenish what you lose through sweat. Hydration, or water intake, is just as important. A loss of just 1-2% of body weight from water loss can impair your performance and more than 4% loss is medically dangerous; on the flip side of dehydration, too much water intake can lead to hyponatremia, an equally dangerous condition. By choosing the right foods and hydrating properly, you can also avoid unpleasant effects such as stomach or muscle cramping.

2. You need good nutrition to be able to train hard.

Beyond enabling you to perform your best on race day, a good diet allows you to arrive at the starting line in shape and injury-free by enabling you to sustain your training. Again, proper fueling before, during, and after the workout affects the quality and effectiveness of your workouts. For the weeks and months leading up to the competition, your daily training is tough on your body. Each workout you do breaks down your muscle tissue. To build it back up stronger, you need protein and other nutrients. Similarly, water is crucial to repairing muscles. In addition, optimal repair and maintenance of your body tissues not only improve your training, but also help prevent injuries.

3. You need good nutrition in order to be healthy.

And finally, the third reason to be aware of your food and water intake is that it is healthy! You probably already know that when you balance the calories you eat with the calories you burn, you maintain a steady weight. But nutrition is more than calories. The other nutrients are important, too. The best way to prevent nutrient deficiencies is to eat a well-balanced diet. Healthy eating means clearer thinking, higher energy levels, stronger bones, and a healthier heart. Besides making you look good and feel great, a healthy diet at your optimum weight allows you to perform your best.


Hopefully by now you are convinced that nutrition is one of the most important aspects of your training. Keep an eye out for future articles about nutrition for optimal sports performance. It may seem daunting, but don’t worry – it’s simple! And in the meantime, do be sure to send any questions to me at the healthy nutrition for me website listed at the bottom of this page.

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Newbie Workout Routine

If you are new to working out, then this  workout   routine  will be good starting point for you. I still use this  workout   routine  from time to time when I want to change things up a bit and it will help you build and tone your overall body. So when you are ready to get started hit the gym up and follow this routine.

Newbie  Workout   Routine 

Monday: Chest/Triceps

Tuesday: 30-40 minutes of cardio

Wednesday: Back/Biceps

Thursday: 30-40 minutes of cardio

Friday: Legs/Shoulders

Saturday: Day off or 30-40 minutes of cardio

Sunday: Day off

Chest Workouts:

* Flat Bench Press

* Incline Dumbbell Press

* Incline Dumbbell Flies

* Decline Dumbbell Press

Triceps Workouts:

* Dips

* Seated Overhead Tricep Extensions

* Rope Cable Press-Downs

Back Workouts:

* Pull-Ups (use the weighted pull-up machine if needed)

* Seated Rows

* Bent Barbell Rows

* Single Arm Dumbbell Rows

Biceps Workouts:

* Dumbbell Curls

* Preacher Curls

* Rope Cable Hammer Curls

Legs Workouts:

* Squats

* Standing Calf Raises

* Lunges

* Seated Leg Curls

Shoulders Workouts:

* Seated Dumbbell Shoulder Press

* Lateral Raises

* Front Dumbbell Raises

* Upright Rows

This is a basic  workout   routine  that should help you get started. When doing these workouts, I do 8-10 reps and 3 sets for each exercise. Also I recommend increasing the weight while decreasing the reps as you progress through each set. Use enough weight so that your muscles are completely fatigued by the last rep of last set. This will ensure muscle growth.

Also if you are trying to loose weight while building your muscles it is important to incorporate cardio within your  workout   routine . However if you are already skinny and are trying to bulk up then you do not need to incorporate the cardio component within your  workout   routine . You can simply rest your body on the cardio days.

Important: It is vital to have at least one day where you completely rest up your body and do no exercise what-so-ever. Your muscles grow during rest periods and not while they are being worked out. If you do not rest your body, you risk the chance of over training which will do you no good.

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Best Muscle Building Workout Exercise

To be fit and in shape is not just what every woman craves for, in fact with the greater demand to be presentable and impressive men are also going gaga over fitness.

 Muscle   building  has spread like a craze among the guys. But body building is not what can be said is everyone’s cup of tea. It requires a lot of dedication and continuous efforts by the body builders. There are many exercises that impress the body builders and work as a strength for athletes. To outshine others standing nearby, the body builders have their target set to try out something that is effective and deliver great outcomes.

To start with, here we have the compound and isolation exercises that are practiced to develop multiple muscles across more than one joint. Then there are some other useful exercises such as bench press, squats and dips that are when coupled with best supplement deliver great lot of beneficial results.

Compound exercises are believed to be more effective so as to help  building   muscles  as they incorporate use of several muscle groups. They also favor a heavier training load and usually work more muscle mass just in the same amount of time. Taking for example we have the squat exercise which is graded as a popular compound exercise.

The exercise is targeted to work the quadriceps, glutenous, abdominal s, hamstrings, lower back, hips and abductors. As this exercise has such a great quality, squat is an incredible effective  muscle   building  exercise if taken with some of the best health supplement as advised by the physician.

Personal fitness trainers also suggest free weight exercise over the machine exercises. These exercises are best known to serve effectiveness for  building   muscle  and are counted above the machine exercises. Free weights provide an improved ability to involve stabilizer  muscles  and are thus counted as better than machine  workouts . Free weights put in a natural 3 dimensional environment for the exercise.

These exercises are easy to learn so there is a lower risk of injury and thus there are some effective machine exercises which cannot be replicated by free weights. This includes various cable pulley exercises. This workout has the free weight exercises, compound, and supplements the workouts along with machine as well as isolation exercises.

Health care is equally important with exercises that impart a complete fitness to the fitness freaks. Thus, it is important for the fitness freaks to make and later follow the diet chart and advices aptly.

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Can the 3 Day Diet Plan Work For You?

No the 3 day diet plan isn’t where you diet for just three days. It’s actually an on again off again diet originating back in the mid 80’s and carries with it lots of controversy pertaining verifiable authenticity. Considered a Fad Diet by many, mainly because of unsubstantiated proof of whether it actually works, the diet is a 3 day regimen that has to be done strictly by the book followed by normal eating routine for several days then done over again. Supposedly participants can lose 10 pounds in the 3 days of dieting and there is also no exercise needed.

Of the many different opinions about the 3 day diet plan one is that water is what makes up the 10 lost pounds in every instance of lost body weight. Give it a try. But as a warning no attempts of any weight loss regimen should be tried without first seeing a doctor to be sure that there are no underlying problems that may be aggravated or intensified as a direct result of using this plan.

This type diet is very strict and straying from the principles could mean not being able to achieve the 10 lb. weight loss goal, that is if this 3 day diet plan actually works. Remember it is highly controversial. In addition, dieters drink 4 cups of water or non-caloric drinks each day too.

While there is a straight forward reason for how the alleged 10 pounds weight loss comes about, that being a unique metabolic reaction which boosts the natural fat burning process beyond normal capacities, there is no documentation or explanation of how the 3 Day Diet food combinations burn fat, increase energy, cleanse the body, or lower cholesterol. So does this 3 day diet plan actually work? Until certified documentation of verifiable authenticity is produced, you’ll have to be the judge.

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Easy Ab Workout Routine

A fabulous well rounded ab  workout   routine  consists of a combination of different exercises and motions and a properly well-balanced diet. Cardiovascular exercising is also important for anybody who has the desire to shred the fatness off of their body; in order to get that ripped abs appearance. You must recognize you will not get that preferred ripped six pack ab look until you reduce your body fat to a certain percentage commonly close to 5% body fat.

  1. Most experts agree that it’s important to incorporate different types of core exercises that will vary from the standard types of push-ups, and move on to the crunches and sit ups. You will want to direct your focal point on your core muscles and begin to shape them up by using multiple routines and techniques.
  2. A good home ab  workout   routine  should also try to include at least 20 to 30 minutes of cardio exercise. You will learn that a brisk run and of about 20 to 30 minutes is more than enough to increase the core temperature of your body and aid to begin the procedure of demolishing unnecessary fat.
  3. For an effective ab  workout   routine , try bringing an exercise ball into your movements. An exercise ball will really help in putting more focus on your ab muscles, and it will allow you to try assorted exercises. The use of a medicine ball can be very good when you’re doing ab routines at home. When you are practicing an ab  workout   routine , try to focus on the doing right motions when you are exercising the abs.
  4. When you’re doing the exercises it’s also important to remember that you should try and compress the abdominal muscles on the top of the exercise. Really hammer the point home on your abs. Squeeze when you get to the top of every single contraction, and every repetition.

Your ab  workout   routine  may be a complete waste of time if you aren’t eating properly. You should eat plenty of vegetables and lean meats with a little extra fiber. Fiber aids fat to pass through your digestive tract. For those who prefer to do their ab  workout   routine  at home, you need to really focus on the proper nutrition. Skip over the junk food, and empty calories. You will, however need plenty of carbohydrates for a successful ab  workout   routine . There are many sources of carbohydrates available from vegetables, and you can use these to replace the starchy carbs. Remember that the best abs  workout   routine  consists of a variety of exercises, including cardiovascular exercises, and most importantly a proper diet and nutrition. When you stick to these simplified formulas in your ab  workout   routine  [], then you will get a ripped abs look in no time.

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Perfect Diet Plan For Building Muscle

If you are serious about building muscle, you will need to overhaul many things in your life. Finding the time to workout properly is important but so is eating the right foods.

Making and sticking to an eating plan for building muscle is very important when it comes to generating muscle and you won’t go far without one. There is no need to spend a lot of money or follow complicated plans but it is essential to follow the eating plan for packing on muscle strictly.

Quantity and quality is important in a diet plan

No matter what sort of diet you are on, the amount you eat and what you eat are the important factors. This is as true in a diet plan for building muscle as it is for one to lose weight. In order to build muscle, you have to eat properly in order to make sure you are building muscle and not fat.

Protein is essential in a diet plan

One of the most important foods in your eating plan for putting on muscle will be protein. Protein is essential for repairing the muscles after a workout, which is the period where muscle growth occurs. Many bodybuilders decide to use protein supplements to compliment their diet plan and this is up to you. However, there are many foods which provide a great source of protein and these should be included in your diet.

A good diet plan for building muscle will contain chicken or turkey breast, tuna and cuts of steak that are lean. If you have these for your main meal of the day, you will get a lot of benefit from it.

Don’t forget the carbs in your diet

As well as protein, the other essential components of a diet plan for building muscle include carbohydrates and fats.

Carbohydrates can come from eating healthy, good quality vegetables and wholesome foods like brown rice, oats and wholewheat bread.

Many people associate carbohydrates with food products like white bread and white rice but these should be avoided in your diet plan for building muscle.

Some people are surprised by the inclusion of fats in a diet plan for putting on muscle but there are good fats and bad fats. Saturated fats are very bad for a body but there are also good fats. Fatty acids from fish have a healthy impact on the body and many bodybuilders find natural peanut butter to be a great addition to the diet plan for building muscle.

Don’t go nuts with the nuts

Nuts like walnuts or almonds are good to snack on for a quick boost but it is important to only eat fats in moderation. It is important to have a level within the body but an excess of fats will lead to an increase in calories.

A balanced and healthy diet, with a weighting towards protein will be the perfect diet plan for building muscle.

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Quinoa Nutrition Facts and Review

Everyone wants to live a healthy lifestyle; but you have to admit, its more fun cheat sometimes, or in my case all the time. This is what brings me to Quinoa. My mom is really big into health food, organics, and natural weight loss methods; she is one of the healthiest, older women I know of. A month ago when I was telling her about my new plan to get in shape and exercise, she started raving about Quinoa, and it’s VERY HIGH source of protein. This inspired to me to “nerd out” in front of the computer for a night doing research on Quinoa and where to buy Quinoa.

Quinoa (pronounced KEEN-wah) was prized and considered to be sacred to the Inca’s and is an important food in the Andean region of South America for over 6,000 years. Now this is all interesting but the part where it gets good is the darn stuff’s nutritional value! Quinoa has a protein content of 12%-18% (of your recommended protein intake) making Quinoa an incredibly healthy choice. The best part is not only that Quinoa is tremendously high in protein, but the protein is a totally complete protein-meaning that it includes all nine essential amino acids. Since Quinoa has a perfectly balanced profile of amino acids, it’s one of the best choices for vegetarians, vegans, or anyone keeping their protein intake adequate. Quinoa also has a very large amount of the amino acid lysine. Lysine is necessary for tissue growth and repair (i.e., looking young). Quinoa features a large supply of other health building nutrients. Quinoa is an excellent natural method of getting manganese, magnesium, iron, copper and phosphorus. This is especially important for people that suffer from diabetes, atherosclerosis, and migraine headaches.

More reasons to Buy Quinoa:

* Improved Cardiovascular Health.

* Significant Cardiovascular Benefits for Postmenopausal Women.

* Great source of Antioxidants.

* Great source of Lignans, which protect against Heart Disease.

Benefits of Quinoa and other organic whole grains:

*Lower heart failure – 29% based on a 21,376 participant study in the US

*Lower breast cancer risk – 52% based on a 35,972 participant study in the UK

*Lower risk of type 2 diabetes – 31% based on a 41,186 participant trial in the US.

So, I am sold… I want to buy quinoa! But where? I remember thinking, “Do they even sell it at the grocery store?” Well I checked, and to my surprise one of the grocery stores in town had a few kinds. I grabbed them all, and to make a long story short I was not very pleased with how it tasted. This basically meant, as much as I wanted to eat healthy, I think my Taco Bell Volcano Taco’s are going to make it to my stomach a lot more often. So as I was losing all faith in Quinoa, I decided to go to a local organic store. I asked the manager about Quinoa and she pointed me to “Bob’s Red Mill Organic Quinoa” and I decided to take the plunge despite the steep price. I got home and instantly fell in love with this. It’s a night in day difference, and I was 100% happy until I realized I had to go to the expensive specialty store to get this. I decided to look online and low and behold I can get 4 times at much for only 1.5 times the cost with free shipping!

I strongly believe everyone should give this miracle “grain” a try, and if you want my advice, go straight for the good stuff. It’s rare that it’s this easy and sinfully tasty to eat healthy! Here is what the Bob’s Red Mill Organic Quinoa  Nutrition  Facts label reads:

Quinoa  Nutrition  Facts

Serving size 1/4 cup (46g), Calories – 170, Calories from fat – 23, Total fat – 2.50g, Saturated fat – 0g, Tran’s fat – 0g, Cholesterol – 0.00mg, Sodium – 2.00mg, Total Carbohydrate – 30.00 mg, Dietary Fiber – 3.00g, Sugars – 0.00g, Protein – 7.00g, Vitamin C – 2%, Calcium – 2%, Iron – 10%

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Ab Workout Routine

An ab  workout   routine  can be as simple or as involved as your level of fitness permits. For these reasons, the  routine  that follows has been separated into classifications of beginner and intermediate followed by an intermediate to advanced ab  workout   routine . Before you begin any of the exercises, get approval from a doctor.

Beginning to Intermediate Ab  Workout   Routine 

  • The Leg Crunches: For those who have gotten enough of lifting their head, this ab  workout   routine  calls for raising the legs rather than the head, which will reduce neck strain. Lie flat on your back, bending at the knees, and then lifting your feet up from the floor, bringing the knees to your chest.
  • The Stability Ball Crunch: Sit with an exercise ball under your low back (not under the buttocks), and do some crunches on the ball. You don’t need a very wide range of movement to get positive results. Just roll on up until you can you feel the abs contracting. Hold this position while breathing softly in and out.
  • The Crossed Crunch: Lie down on the floor while bending your knees, then crossing the right ankle over the left knee. Do a crunch as you normally do, but bring the left elbow to the right ankle, so that you target your side abdominal muscles. Switch sides so that you are targeting both sets of your obliques.

Intermediate to Advanced Ab  Workout   Routine 

  • The Yoga Boat Pose: For this ab  workout   routine , sit down on the floor and put your legs out in the front of you, with your knees bent slightly and arms extend your arms out to either side of the body. Slowly raise your feet off of the floor, and lean back slightly so your body remains balanced while sitting down on the floor. Lift the legs as far as you can, bringing your arms to the front of the body and in front of the extended legs. This pose can be difficult, but the results are big!
  • The Yoga Plank Pose: This ab  workout   routine  is easier to do than the one previous, and is managed by first lying down on your stomach. Curl your toes under you so that your muscles in the back of the legs stretch. Lift the torso off of the floor, and extend your straight arms under the shoulders. Use all of your muscles (this includes your abs) in the body for stability, and hold this position, while you keep your back straight with hips your hips tucked in. Hold this pose for as long as you can comfortably.
  • The Ball Roll Up: Holding a stability ball with your hands, lay down with your back on the floor flat, and your arms extended fully behind your head. Slowly lift the ball up and over the head and proceed to sit up fully, as you bring the ball over the legs and then eventually your feet. When you roll up and roll back down it should be done in an easy and controlled manner to get the maximum effect from this ab  workout   routine  [].

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