Exercise Articles

Eating Schedule : Before and After Workouts

Dedicating yourself to a healthy lifestyle by eating the right diet and living a more actively seems simple. But it entails a lot of discipline and a little know how. This is true especially for those who are planning to spend a couple of hours at the gym.

The body needs a steady source of energy and nutrients. This holds true for those planning to lose weight or adding muscles. Energy is needed to power your various workout exercises and getting enough energy is essential to proper functioning in the gym. What happens after workouts is also essential. It determines the most safest and opportune time to eat and help your body in the recovery process.

Before Workouts

If you're planning to go on a workout it is important for you to adjust eating times accordingly. Working out with a full stomach could have a negative effect on your workout. The body spends energy digesting, energy which is needed during a workout. This only makes you tire easily as your body divides itself between digesting and providing you with energy during workouts.

Working out in the gym entails focus both mentally and physically. And a full stomach could make you feel lethargic or overly relaxed. Lifting weights especially free weights can be taxing mentally and needs full focus. Hard to do when your body is still busy digesting a meal.

Eating after Workouts

Your body's natural reaction after a workout is to replace lost energy stores. Strenuous workouts may have caused minor muscle tear which require immediate repair. Feelings of hunger is triggered, signaling you that your body is in need of instant nourishment.

If you're about to go through a long workout, one or two hours for example. Be sure to have something handy to provide you with a quick energy source. Eat snacks rich in protein and carbohydrates. Bring snacks in the gym to immediately replenish energy and jumpstart the repairing process. Water is also essential. This is needed to prevent dehydration after a grueling workout.

A 15 minute minimum is required after exercising before you eat.

For those not hungry

For some especially for those whose goal is losing weight, eating after your workout could be detrimental to your weight loss efforts. Eating after a workout actually helps the body restock lost fats which might have been lost during the workout. If you feel hungry, only consume that which is enough to keep you going through the day.

Drink water, pure fruit juices or an energy drink to prevent dehydration and replace lost electrolytes. Even when you're not feeling hungry or trying to lose weight, replacing lost electrolytes is essential for maintaining proper energy levels.

Eating habits before and after workouts

Working out in the gym is one of the best and fastest way to a healthier body. But it entails an extra sense of discipline. This includes proper eating habits to maximize every second you spend in the gym. So the next time you plan on going to the gym, take note of this simple guide on eating before and after workouts.

Fitness for All March Into March: 31-Day Walking Challenge

It’s time to march into another month, so why not kick off this month with a 31-day Walking Challenge? This challenge can be done by itself or in addition to other exercises or workouts that you currently do each day.

Happy Walking!

Day 1: Walk 1 mile

Day 2: Walk 1 mile

Day 3: Walk 1 mile

Day 4: OFF

Day 5: Walk 1 mile

Day 6: Walk 1 mile

Day 7: Walk 1 mile

Day 8: OFF

Day 9: Walk 1.5 miles

Day 10: Walk 1.5 miles

Day 11: Walk 1.5 miles

Day 12: OFF

Day 13: Walk 1.5 miles

Day 14: Walk 1.5 miles

Day 15: Walk 2 miles

Day 16: OFF

Day 17: Walk 2 miles

Day 18: Walk 2 miles

Day 19: Walk 2 miles

Day 20: OFF

Day 21: Walk 2 miles

Day 22: Walk 2.5 miles

Day 23: Walk 2.5 miles

Day 24: OFF

Day 25: Walk 2.5 miles

Day 26: Walk 2.5 miles

Day 27: Walk 2.5 miles

Day 28: OFF

Day 29: Walk 3 miles

Day 30: Walk 3 miles

Day 31: Walk 3 miles

Fitness for All Lose the Love Handles: February Fitness Challenge

Days 1- 18 do 2 sets each

Days 19- 28 do 3 sets each

February 1: 5 side plank crunch (each side), 5 Russian twist, 8 bicycle crunch

February 2: 5 side plank crunch (each side), 5 Russian twist, 10 bicycle crunch

February 3: 7 side plank crunch (each side), 7 Russian twist, 10 bicycle crunch

February 4: 7 side plank crunch (each side), 7 Russian twist, 12 bicycle crunch

February 5: REST

February 6: 8 side plank crunch (each side), 8 Russian twist, 12 bicycle crunch

February 7: 10 side plank crunch (each side), 10 Russian twist, 15 bicycle crunch

February 8: 10 side plank crunch (each side), 10 Russian twist, 15 bicycle crunch

February 9: 12 side plank crunch (each side), 12 Russian twist, 15 bicycle crunch

February 10: REST

February 11: 12 side plank crunch (each side), 12 Russian twist, 17 bicycle crunch

February 12: 14 side plank crunch (each side), 14 Russian twist, 18 bicycle crunch

February 13: 14 side plank crunch (each side), 14 Russian twist, 20 bicycle crunch

February 15: REST

February 16: 10 side plank crunch (each side), 10 Russian twist, 15 bicycle crunch

February 17: 12 side plank crunch (each side), 12 Russian twist, 18 bicycle crunch

February 18: 14 side plank crunch (each side), 14 Russian twist, 18 bicycle crunch

February 19: 14 side plank crunch (each side), 14 Russian twist, 18 bicycle crunch

February 20: REST

February 21: 14 side plank crunch (each side), 14 Russian twist, 20 bicycle crunch

February 22: 15 side plank crunch (each side), 15 Russian twist, 20 bicycle crunch

February 23: 18 side plank crunch (each side), 18 Russian twist, 22 bicycle crunch

February 24: 18 side plank crunch (each side), 18 Russian twist, 22 bicycle crunch

February 25: REST

February 26: 20 side plank crunch (each side), 20 Russian twist, 24 bicycle crunch

February 27: 20 side plank crunch (each side), 20 Russian twist, 24 bicycle crunch

February 28: 22 side plank crunch (each side), 22 Russian twist, 25 bicycle crunch

Fitness for All Beat the Winter Blah: January Fitness Challenge

This 31-day challenge is a great way to beat the winter blues and stay motivated during the long, cold January.

Day 1: 25 squats

Day 2: 10 burpees

Day 3: 30-second plank

Day 4: 10 push-ups

Day 5: 1-mile walk

Day 6: 25 walking lunges

Day 7: 30-second bridge

Day 8: 20 donkey kicks

Day 9: 50 high knees

Day 10: 2-mile walk

Day 11: 15 burpees

Day 12: 15 push-ups

Day 13: 150 jumping jacks

Day 14: 45-second plank

Day 15: 50 jump squats

Day 16: 30 jump lunges

Day 17: 45-second bridge

Day 18: 30 donkey kicks

Day 19: 20 push-ups

Day 20: 3-mile walk

Day 21: 60-second plank

Day 22: 20 single leg bridges

Day 23: 150 skiers

Day 24: 40 walking lunges

Day 25: 50 squats

Day 26: 20 burpees

Day 27: 60-second bridge

Day 28: 100 high knees

Day 29: 25 push-ups

Day 30: 75-second plank

Day 31: REST