Good Lifestyle

Science is actually on the side of the first columns to opponents, showing that people who sweat into the AM. Have a reduction in blood pressure and get more sleep. In fact, researchers atBrigham Youngiversity I found that the women who exercised for 45 minutes in the morning ate less and were more physically active for the rest of the day. But you drag the bed early more than cut your desires; Men who ate a high calorie diet, but exercised in the morning had avoided weight gain and insulin resistance and evoked more protein to their muscles than men who did not do it,Belgian scientists have discovered. You define an earlier alarm still?

But it's not enough to get rid of the bed at an hour virtually early to hit the gym. You can participate in the most intense crossfit workout imaginable, but if you make common mistakes outside the gym, you may erase your results. Here are some ways you can sabotage your morning workout:

Eating after 20:00 is not the one-way ticket for weight gain, it was done. But if you have too much big meals too late, your body must work to digest it overnight, disrupt your sleep and release hormonal stress cortisol, which causes a weight gain. So be aware of the two when you eat and what. Jim White Rd, ACSM HFS, owner ofJim White Fitness and Nutrition Studiossays that an effective morning workout begins with dinner the previous night; It recommends brown rice, steam broccoli and 3 to 5 ounces oflean protein.

Getting enough attention is not just the key to having enough energy for your morning workout - it's essential forweightloss. In fact, do not have enough sleep could compromise weight loss up to 55%, aCanadian Medical Association Journal study found. The reason: moche sleep alters the hormone that controls the appetite, allowing you to believe carbohydrates for energy, sayResearchers at the University of Nebraska-Lincoln. Since the morning exercise has been demonstrated to improve sleep, in this habit will launch a positive cycle. The National Sleep Foundation recommends adults to have seven to nine hours of sleep every night and recent research suggests that the optimal amount is at the bottom of this range. Unfortunately, about 69% of Americans say they did not sleep enough sleep on the days of the week; To make sure you see the results of your work in the gym, are not one of them.

Whether you do cardio or if you hit the weights of AM., You must feed. There was a lot of recent advertising surrounding the exercise studies in a trading state in the morning., But the effectiveness of this approach is far from definitive and nutritionists recommend having a light snack before session training for energy. For a typical workout,Katie Cavuto, dietitian for the Flyers Philadelphia Phillies and Philadelphia, suggests having 6 ounces ofyogurt or half a cup of fruit; Sean Mr. Wells, owner ofPersonal training of Naples, recommends seizing a banana, almond butter and raisins. If you do something more intense as CrossFit, you may want to load with more calories; For personalized snacks, use our guide forThe best fuel for each workout.

RELATED: More than 100 healthy breakfast ideas It helps you lose weight and stay slim.

With regard to pre-training snacks, avoid hard foods digest like sweaty guy on the banking press. According toTammy Lakatos Shams, RDN, CDN, CFT, you must ignore all that is high in bold, such as a lawyer or in charge of fiber, such as raw vegetables or green fruit juices. These can lead to bloating, stomach aches and a workout - interrupt the breaks of the bathroom. And be sure to avoid theseSeven foods that will ruin your workout.

Having a snack after training is the key to recovery, guaranteeing as well as you see the results you work. Mamiling yourself is not a virtue.Chocolate milk The current outdoor beverage training for his muscle balance of good carbohydrates and protein is it. White recommends a ratio 2: 1 low fiber carbohydrates and protein, such as wheat puffs with half a banana and a cup of skim milk. If you complete with aprotein powder, Go vegan to avoid swelling milk-derived proteins such as casein and whey can cause.

And even if you work in AM., You should be aware of eating recovery all day. The researchers have discovered that the exercisers who ate a light protein snack before their bed had improved protein synthesis and muscle recovery, in a recent study published in theJournal of the International Society of Sports Nutrition . We recommend that you reach some of our 25 best protein snacks in America .