Mar 20

Timing Your Pre- and Post-Workout Nutrition

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One of the most common questions for sports dietitians: “What should I eat before and after a workout?” Sometimes the answer depends more on the athlete and the specific activity, but there are some common truths that apply for pre- and post-workout nutrition, whether you’re a weekend warrior or a seasoned veteran.   Don’t Skip the Carbs Carbohydrates are fuel for your “engine” (i.e., your muscles). And, the harder your engine is working, the more carbs you need to keep going. So you may be asking — how soon before a workout should I eat? It depends. As a general rule of thumb, it’s best not to eat immediately before a workout because while your muscles are trying to do their “thing,” your stomach is trying to simultaneously digest the food in your stomach. These competing demands are a challenge for optimal performance. And, even more of a factor, eating too close to a workout may cause you to experience some GI discomfort while you train or play. Ideally, you should fuel your body about 1 to 4 hours pre-workout, depending on how your body tolerates food. Experiment and see what time frame works best for your body. If you’re […]
Mar 20

Should You Eat Before or After a Workout?

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Hope you’re hungry because the answer is both   A well-planned workout begins and ends the same way: with eating the right foods. How you fuel and refuel before and after exercise helps determine the actual fitness-building benefit of the session. That’s true whether you’re lifting weights, running miles or swimming laps, too. So how can you maximize the effort that goes into spilling every drop of sweat? Let’s find out with sports dietitian Kate Patton, MEd, RD, CCSD, LD.   How food fuels exercise One question comes up repeatedly when it comes to food and workouts: Is it better to eat before or after a training session? That’s a tough one to answer, and here’s why: They’re both important, says Patton. Munching before exercising provides your body with the energy it needs to power through the session. Chowing down afterward helps with recovery. Not just any old fuel will do, though. It’s important to put the right stuff in your tummy tank. Foods rich in carbohydrates and protein provide the nutritional building blocks your hard-working body needs. “Carbs supply the energy to carry you through your workout,” says Patton. “Protein provides amino acids that your body uses to repair […]
Mar 20

Top 10 Tips For A Healthy Diet

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Need to get back on track with your healthy eating? We have rounded up 10 of the best quick tips for a healthy diet that will instantly kick-start your daily diet to a more healthy state. 1 Drink lots of water Take a 1.5-litre — that’s over 2.5 pints — bottle of water to work with you, and try to finish it all by home time. It might involve a few extra toilet breaks in the day, but it’s worth it. 2 Eat the recommended portions of fruit and vegetables every day If you find this difficult, then remember that smoothies, juices and dried fruit all count. Although advice on how many portions of fruit and vegetables a day can vary from country to country, average recommendations tend to be between 5-10 portions a day. 3 Never skip breakfast Breakfast is the most important meal of the day! Opt for something that will release energy slowly — porridge and a handful of blueberries are a great option! 4 Plan your meals for the week ahead Write a shopping list and stick to it — and never shop when you’re hungry, as this is a fatal error that inevitably leads you to […]
Mar 19

5 Top Strength Training Exercises To Shrink Your ‘Apron Belly’

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Do you have a somewhat stubborn, saggy abdominal area? These exercises will help tighten and tone.   If you like to stay on top of your health and fitness game, there are a few things you need to know. For instance, do you have a somewhat stubborn, saggy abdominal area? If you’ve lost weight or have gone through pregnancy, it’s quite possible that you do. Listen up, because we spoke to an expert who came up with five top strength training exercises you can do to get rid of your “apron belly.” Yes, there’s a name for it—and you can totally take steps to work on that area. Let’s learn exactly what an apron belly—also known as a panniculus—is. Eat This, Not That! spoke with Mike Bohl, MD, MPH, ALM, a member of our Medical Expert Board and a certified personal trainer and nutrition coach who has helped develop the Body Program at Ro. Dr. Bohl describes this condition as an extra layer of fat that hangs over the waistline from the belly. “The two main causes of developing an apron belly are pregnancy and weight gain. Rapid weight loss can also cause a panniculus to form, because the skin […]
Mar 19

The 4-Step Plan to De-Flab Your Body and Tone Up, Trainer Says

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A fitness pro shares his go-to tips to firm up the flab. A brand new year is on the horizon, and that means one thing: It’s the prime time to get on track with your fitness, nutrition, and weight loss goals. We know sticking to New Year’s resolutions can be a tad tricky—especially during this extremely cozy time of year—but your mind and body will thank you for getting back into shape. We chatted with Tony Horton, celebrity fitness trainer & founder of Power Life, who shares exactly how to get rid of body flab with four of his top-recommended tips.   Tip #1: Interval training is king. According to Horton, interval training is the most productive kind of exercise you can perform in order to tone and tighten things up. Intervals consisting of 30 seconds on and 30 seconds off—or 20 seconds on and 40 seconds off, if you’re more of a beginner—increase your heart rate and turn on your body’s fat-burning mode that keeps going strong after wrapping up your workout. “Interval training also keeps the body guessing to avoid a plateau in your progress,” Horton adds.   Tip #2: Focus on foundational movements for your intervals. “For […]
Mar 19

7 Tips to prevent hypertension this holiday season

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If you have hypertension, you might feel as though the holidays are meant to test you. With the new year celebration on the clock, there is so much that the heart finds hard to take. Here are 7 ways you can keep blood pressure issues at bay. High blood pressure: In many cases, the period from Thanksgiving ( to New Year’s Day is enchanting and serves as a reward for a hectic and work-intensive year. There are many customs and occasions for gatherings with friends and family, frequently accompanied by our favourite drinks and foods. And the pressures of seasonal traditions might disrupt your diet, exercise, and stress-reduction routine. Your favourite holiday dishes appear to defy every rule on a hypertensive diet. However, there is another element that creates problems even before you eat your first piece of dessert and scoop of ice cream. Blood pressure is typically higher in the wintertime. Blood pressure might gradually rise during periods of colder weather and erratic rainfall. If you don’t exercise outside, you might worsen the factors that cause high blood pressure but there stepping outside is a death wish in itself.   Here are 7 tips that can help you manage […]
Mar 19

5 Ways to Hack Your Workout for Faster Fat Loss

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If you’re consistently hitting the weight rack and sweating it out during cardio kickboxing classes in your living room, you’re already on your way to losing your gut. But stepping into your workout space isn’t the only way to ensure you’re getting the most out of that sweat sesh. If you’ve been sticking to your exercise regimen and not seeing the waist-trimming results you’d hoped for, don’t sweat it; we’ve got some science-backed ways to improve your fat-burning capacity and make every sweat droplet count. Below, you’ll find expert tips on how to increase your performance and rev fat loss pre-and post-workout.   1. Guzzle a Whey-Based Protein Shake Make sure to follow up leg day with a muscle-replenishing protein shake. According to a study published in the journal Sports Medicine, supplementing resistance training with whey protein helps your body build lean muscle. And the more metabolism-boosting muscle mass you pack on, the more fat you’ll burn, even at rest. What’s more, the study showed that the whey and resistance workout combo also improved upper and lower body strength. Want to kick up the fat-loss a notch? Researchers noticed that these glorious benefits were enhanced when whey is combined with […]
Mar 19

Yes, You Can Take a Nap Without Ruining Your Sleep. Here’s How

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No nap shaming here. Follow these six tips to take a midday snooze like a pro.   Sometimes a nap during the afternoon is the only way to power through the day. While napping can absolutely affect your sleep at night, if you do it the right way, you get the best of both worlds — great daytime naps and still sleep soundly at night. With a few napping tips and tricks up your sleeve, you can avoid that oh-so-dreadful delay in your nighttime routine. For extra tips on getting your best quality sleep, here are 7 natural sleep aids for insomnia and how to create the perfect environment for better rest.   Tips: How to take a nap without ruining your sleep Cue a collective sigh of relief: You can rejoice in the fact that it is possible to enjoy an afternoon snooze and not feel like you ruined your sleep cycle for the next five days. While some people — as noted above — should generally avoid naps, with the right strategy, most people can savor an afternoon nap and still get quality shut-eye when the world goes dark. Here are seven do’s and don’ts to keep in […]
Mar 19

Lesser-known benefits of stretching for your body and mind

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Streching is one of the easiest way of moving your body and offers tremendous benefits for your mind too. Here are all the benefits.   Streching is one of the easiest way of moving your body and offers tremendous benefits for your muscles and joints. You can greatly benefit by stretching if your job requires long hours of sitting considering not moving your body may make your muscles stiff and prone to injury. Stretching is also useful for athletes and players who are recommended to do it before and after the game. Stretching should also be incorporated in your workout routine to prevent injuries and strengthen your muscles. (Also read: Guest column | Fitness, just a stretch away) Regular stretching can also keep those pesky back and neck pains away and help improve your posture. Stretching regularly is an effective way of releasing stress and it is excellent for mental health too. Himalayan Siddha Akshar, Founder, Akshar Yoga Research and Development Centre talks about wonderful benefits of stretching.   Benefits of stretching for the body and mind Stretching regularly brings many health benefits not just for the body but also for your mental health. When stretching becomes a part of […]
Mar 19

9 Amazing Habits of Fitness Freaks That Are Worth Adopting!

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Today we are going to talk about fitness freaks and their common habits. Some people might find these habits annoying but these habits are actually beneficial in the long run. Sometimes, I wonder how they make up their mind and stick to their fitness commitments with immense dedication. I guess this is the only sort of freakishness which should not be concluded as a bad thing ;).   1. They are conscious about their nutrition intake Most of the time, people find it pretty unnecessary and non-beneficial, but fitness fanatics are familiar with the significance of counting the daily nutrient intake. This way, they manage to fulfill the basic nutritional requirement and accomplish a balanced metabolism rate.   2. Usually, they have a weighing machine Some people like to keep a weighing machine so that they can keep a track of rise and fall in their weight. Generally, they are very conscious about their weight gains and they sometimes change their diet plans to achieve an ideal body weight. Most of the fitness freaks prefer to measure their weight on a frequent basis.   3. They are consistent with their workout routine No matter what happens, they strictly follow their […]
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