Good Lifestyle

You are serious to look and feel good. You are determined to do yourWorkout sessions to count. You charge a carefully core reading list, fight your job scheduled to go to the gym and resist every desire to skip these one or two exercises that you never seem to be comfortable. Well done! But optimal workout does not end there.

Know when and how to feed your body to meet your fitness goals is the most important thing you can do for your workouts beyond presenting yourself at the gym. With the help of nutrition experts, we have created a list of five rules to follow to exponentially improve your results.

That we wanted to ride or reduce the gym in the gym, the sneaky search is an almost universal goal. According to the holistic health coach, Seth Santoro, the best strategy to reduce the percentage of body fat is to train quickly after waking up. "Hit the gym and make treadmill sprints on an empty belly forburn fat"he said." Your body is already in a calorie deficiency and will ignite the burning capacity of your body. Glycogen levels are exhausted during sleep, so your body will use body grease as a source of energy.

Although the cardio in a fasting state is a good plan to burn fat and improving insulin sensitivity, you should pre-combine before a weight training. Although you can go beyond an exhausted treadmill, your body needs energy to cross a more intense session.Leah Kaufman, MS, RD, CDN recommends eating 30 grams of carbohydrates before a workout. This is about the amount you will find in a large banana. "Without carbohydrates, you will be tired in the middle of your workout, and it will not be so effective," she says.

For a workout requiring a lot of energy, Kaufman suggests eating whole grain pancakes from three to four hours before your workout and bananas, a fruit smoothie or an oat half an hour. the advance. Santoro recommends protein for pre-training fuel. "Because you will only have 30 to 60 minutes to digest your food, drink a fast-acting protein like the whey isolate that is easily absorbed in your body," he said, adding that egg whites are a good substitute. For more ideas, consult our list of29 best high protein foods for weight loss!

Have you ever seen someone eaten a gatorade after a vitaminwater walk or vitamin after a short bike ride? They hurt it. "Many people feel that they need these dense sugar drinks after short workouts," says Kaufman. "The truth is that these drinks often have more calories than what is actually burned." Its advice is not to consume such drinks unless you work with high heart rate for at least one hour. "These drinks are needed because of the risk of dehydration," she says, but expected that if you work in light temperatures or for less than an hour, they are largely useless. She maintains that it is best to drink water to make sure you do not consume more calories than burning. Or go for one of theseHealthy sports drinks for weight loss.

"Post-drive nutrition is crucial for all fitness goals," says Santoro, who retains this nutrition before and after training, is the two most important meals of your day. Why is it so important to fill your body immediately after a workout? It helps to reconstitute glycogen levels, reduce protein degradation and increase protein synthesis and the ability to build muscles. "Immediately after a bodybuilding exercise is when your body uses the protein at its best," Kaufman said. It recommends following the exercise of resistance training with a white omelette with eggs orGreek yogurt. "I always say to my patients to consume at least 10 to 20 grams of protein after a bodybuilding system," she says.

An amount of 70 to 75% of the calories we spend every day is necessary for our "basal metabolic functions:" All to keep your heart beat to grow your nails. When we exercise a lot of extra energy in the gym, our bodies call more fuel with hunger pain and a growing belly. At this point, people tend to undermine their efforts with a superfluous amount of food, saysLisa Jubilee, MS, CDN. "When hunger induced by exercise, only increases your calorie consumption up to 20 to 30% of what your calorie tracker burned you," she says. Jubilee reminds us that we would naturally have burned a percentage of these calories anyway, just sitting. For some post-training fuels that will not break your calorie bank, see our list ofPost-Workout Snacks of Fitness Experts!

Now that you know how to triple your workout results, read it to discover the mistakes you need to break you down on your next gym visit.

You probably already know that what you put in your mouth before hitting the gym can help keep fatigue away, but did you know that some foods can really make your training less effective? Foods like walnuts and lawyers take a long time digest. So, if you work soon after eating them, you involve your body with itself for blood supply. This can result in a decrease in exercise performance and final muscle training cramps. Another no-no pre-training diet is not enough carbohydrates. Taking too little nutrient, it is almost impossible to pass a long and calorie workout. So whatshould you eat? To verifyThe best fuel for each workout discover.

Yes, cardio stimulates cardiac health, burns calories and, for many, can also be an effective way to relax and relax, but all cardio workouts are not equal. Staying on the treadmill or the bike too long, for example, can actually eat with lean muscle mass, which, over time, slows down the metabolism and makes the burning of fat and lose weight more difficult. Endurance training also encourages the body to store food as grease to make sure you have enough reserve fuel for all these additional miles. To get more burning fat for your money, incorporate ourFast weight loss plan for cardio lovers twice a week. The exercisers that combine cardio with high intensity-intensive training programs (like the one we have bound above) lose more than twice as much fat than those who follow a moderate intensity cardio plan, say To the researchers of Skidmore College. Alternatively, turn off your cardio tile for 30 to 45 minutes and discard about 60 seconds sprint slips both or three minutes to pump the intensity.

Believe it or not, recovery and rest are just as important as your workout. When you do not give enough time to relax between perspiration sessions, the body starts to pump cortisol, a stress hormone that stimulates fat storage and appetite - a killer combination for anyone who seeks to lose weight and burning fat. This does not mean that you have to take two days off for each day you hit the gym, but you should vary your workouts so that you do not hit the same muscles on consecutive days. This means that the training sessions of the resistance to the entire retro-back body are out; Top of the body one day and the pool the next is a fair game, which is alternating lighter workouts - like yoga or a spinning class - with a whole body resistance formation. This tactic helps your muscles recover without cutting in your training schedule. It's a winning victory.

Although it is true that bad training is better than no workout at all, it only takes true whensome-A not all your workouts lack intensity. Basically, you know that the coast located at the back of the Zumba class every week, or barely breaking a sweat in the weight room is not going to help you reach this lean aspect you work. If you want to see changes in your body, you have to challenge your muscles. "The lifting of heavyweights is the best way to increase your metabolism, maintain long-term muscle growth and stay lean. If you make more than ten representatives with ease, your weight is probably not heavy enough, so vary your representatives and systematically increase the amount you raise, "says Dustin Hassard, NCSF, Head Coach atModern athletics. The same is true when doing cardio and it's as simple as changing speed or resistance. Do not think that? Consider this: a 150-pound person who bangs the speed of the 5 mph treadmill at 6 mph will increase their calorie burn by 25%, which over time can be added to a major weight loss.

Doing the same training for months in the end and expect to lose weight, it's a lot like using a cheese pickup line to land a date - it just does not work. Of course, this bar class could help you lose the first five books, but after controlling the movements, your progress is sure of Staller. If you want the ladder to embark on your behalf, you have to vary your workouts and exercises that you are not particularly good for your body to stay difficult. To continue to see the results, mix your intensity or duration whenever you press the gym, then pass through your workout once a month. This could mean trying a boxing class if you become a hardcore yogini, or simply developing new resistance and cardio routines every four weeks.

You know that protein consumption after your training helps the muscular repair and growth, so you eat, the better you eat, better? Not really. The researchers say that for those who weigh about 150 pounds, consuming 20 grams of protein in half an hour from leaving the gym is optimal.Lisa de Fazio, MS, RD says that women who weigh a little less may need about 12 grams. Remove more than the recommended amount and protein will probably be stored as fat, while excess amino acids will simply be excreted, note. A 7 ounce total of 2% uni yoghurt is suitable for the invoice and is easy to launch in a gym bag and eat it. Mix it with berries to add carbohydrates improving the energy and rebuilding of the flavor to your post-training snack. Not a big fan of creamy treatment? Learn more about the best recovery fuel for each workouthere-There are many other options.

Of course, hitting the gym once or twice a week can stimulate cardiac health and even your mood, but if the weight or loss of fat is your goal, you will need to engage in a constant schedule. "When I try to reduce a little, my rule is three or 30. It means three miles a day of walking, running or cycling, or 30 minutes of circuit or strength training. No matter what It is, just move every day, "says rich kit, coach of celebrities and co-owner ofDana Perri's Offset. To help you hold your workouts, sit at the beginning of each week and in pencil in your sweating sessions, and then hold them as you would make an important appointment. Define realistic expectations, then reward with something healthy with a manicure or a new pair of running shoes, if you exceed your goal.