Get Ripped: Feed Your Muscles

The primary purpose of food is to fuel your body. It is a basic human need. All our body processes are affected by the amount, quality and timing of our meals. The development of the muscles is affected by other factors. The way our muscles develop is affected by exercise. Exercise stimulates muscle growth. The quality of muscles which are developed is directly affected by what and when we eat. Fitness gurus agree to this. Your muscle growth is affected by what you eat before, during and after exercise.

You should eat high carbohydrate foods 1 to 2 hours before exercising. The physical as well as mental energy needed for exercises will be provided by this. Fatigue will also be delayed. Studies show that people who ate high carbohydrate snacks before an activity have longer staying power. Getting additional protein may also be very helpful. Choose fruits or whole grains. It would be good to have half a turkey sandwich on whole wheat bread. Just skip the dressing. Avoid having a big meal before a workout. The digestion process will be the focus of your body. This is the reason why you get sleepy after a big meal.

Some people may opt to eat a banana or an energy bar during workouts. That's fine. Just don't consume too much. Energy drinks are popular gym beverages. Exercise doesn't need electrolyte replacement. Having plain water will do. However, the glycogen stores are replenished by the carbohydrates in energy drinks. However, you don't need to drink everything in the bottle. Food during workout is optional. Water, on the other hand, is not. One hour of work out will cause you to lose up to 2 litres of water. You have to replace this during or after exercising.

Within 30 minutes of working out, eat carbohydrates and protein. At this time, your glycogen stores are falling. Carbohydrates will replenish it and make your next workout more effective. It will also maintain metabolic activity. High sugar foods can actually benefit you. Studies show that low fat chocolate milk post workout can improve one's performance on the next workout. 30% of your meal should come from protein. This will facilitate muscle repair and development. It will also hasten post workout recovery.

According to studies, muscles peak at age 25 and declines in your late 30's. Therefore, the more muscles you develop, the better your chances of staying fit for life. Research shows that weight training for 8 weeks can replace 5 years' worth of lost muscles. Exercise and the right foods can tip the odds in your favor.

Over at the FitnessArmory.com, you can let our expert advice on fitness and equipment reviews help you create the perfect home gym but without all the huge costs. We have the exclusive reviews on all your favorite brands and models to help you get in shape, get healthy and look great. Recent product reviews include: Nautilus NT 1020 Adjustable Fitness Bench, Merit 725T Plus Treadmill, Merit 725T Treadmill, Merit 735T Treadmill. We invite you to stop by or drop us a line if you have any questions or need help with your fitness equipment selections.

Staying Active In The Cold Winter Months

People may also hibernate during the winter months just some animals. Even in these modern times. In fact, 30% of us don't get any exercise at all during these cold months. It's easy to get lazy in the cold months. Mother Nature has given you a perfect excuse to do so. But, you are aware that it is damaging to be inactive especially to your health and your efforts to lose weight. We are all aware that starting over is the most difficult part of your fitness plan. Procrastination can be your worst adversary. Maintaining an active lifestyle in winter will help you keep you fitness goals.

Consuming a lot of calories as well as being less active are the main reasons for weight gain in any season. Specifically, this is what happens during the winter season. Studies show that fat gained in winter is not easy to reverse. You can do outdoor exercises for you to stay active during the winter season. You can walk or jog or even engage in winter sports as long as there is a good weather outside. You have to consider your safety at all times. Dress appropriately. You should remember to layer your clothes as well as slap a hat on your head. Wear shoes that provide deep traction to prevent slipping. You have to drink lots of water. The cold weather stimulates urination and makes you less sensitive to thirst.

Indoor exercises include joining a gym and engaging in indoor sports. Just get a three month membership to get you through the winter. Basketball, volleyball and badminton can be played indoors. Indoor rock climbing is also a good foul weather exercise alternative. That is, if you're not afraid of heights. Improving your balance and flexibility is easy with Yoga and Pilates. It also develops core stability. Best of all, it relaxes your body.

Having exercise options at home is convenient. When the weather is miserable, you can still get fit at home. There is a lot of exercise equipment available in the internet. You can choose what's right for you and for your budget. Exercise programs on TV are also helpful. Or you can purchase exercise videos. Yoga, Pilates, aerobics, belly dancing. You name it; you bet it's on video. You can do housework and workout at the same time. Mopping, scrubbing and gardening can raise your heart and breathing rate. Just do it vigorously.

Making the most of the winter months is part of your commitment to fitness. The cold weather may tire you out easily. Your motivation may be at its lowest. Nature may have given you a valid excuse to skip your exercise plan. But it doesn't mean you are left with no choices. You have. And you can.

Over at the FitnessArmory.com, you can let our expert advice on fitness and equipment reviews help you create the perfect home gym but without all the huge costs. We have the exclusive reviews on all your favorite brands and models to help you get in shape, get healthy and look great. Recent product reviews include: Merit 735T Treadmill, Nautilus NT 1020 Adjustable Fitness Bench, Merit 725T Plus Treadmill, Merit 725T Treadmill. We invite you to stop by or drop us a line if you have any questions or need help with your fitness equipment selections.

Top Tips For Permanent Weight Loss

Our our weight generally reflect our eating habits. Though weight is the end result of many things, it is primarily affected by what we eat and the activities we do to expend it. You have to work for you to stay slim. You cannot expect to lose weight on a 3000 calories diet and a sedentary lifestyle. If you are capable of making small changes in your lifestyle, you can help yourself lose weight and maintain it.

Weigh yourself daily. A weekly weigh in is fine but weighing yourself daily can be your key to permanent weight loss. It has been shown in studies that weighing yourself everyday can help you increase weight loss. There is also a lesser possibility of gaining the weight back. You should step on the weighing scale first thing in the morning. There will be fluctuations each day but it is completely normal. However, any increase above 2% is reason enough to pass up on dessert. People who watch TV longer are more likely to gain weight. You miss out on opportunities to get active like playing with the kids. Also, you will be more inclined to eating high calorie snacks if you watch a lot of TV. Less TV means more time for other activities. People normally take 5000 steps in the course of their day. You will gather lots of benefits for your health if you will be able to add another 5000 steps.

Support is essential in long term weight loss. Studies show that people who joined a support group maintained their weight loss longer than those who didn't. You will be more motivated if you have people by your side who have the same goals as you do. You have to track your calorie deficit everyday. Keep a food and exercise diary. Knowing your caloric intake and expenditure enables you to make a better diet and exercise plan.

Try to consume at least 25 grams of fiber each day. Fiber boosts metabolism and increases satiety. It requires more effort to chew and digest. High fiber foods lower your caloric intake without making you feel deprived. You should replace your snacks with high fiber fruits. It would be best to have vegetables in your meals also. A cup of broccoli and an apple both contain 4 grams of fiber. You should sleep at least 7 continuous hours each night. Getting enough sleeps regulates your appetite controlling hormones. Studies show that people who slept less than 4 hours per night has a 234% chance of being overweight.

Staying slim is not a game of chance. Maintaining weight loss requires habits that support your goal. It is not exactly easy but it is doable. Incorporating these habits into your life makes losing weight a bit easier. Do it gradually and take it one day at a time. Doing it slowly gives you a better chance of keeping it for life.

Over at the FitnessArmory.com, you can let our expert advice on fitness and equipment reviews help you create the perfect home gym but without all the huge costs. We have the exclusive reviews on all your favorite brands and models to help you get in shape, get healthy and look great. Recent product reviews include: Merit 725T Treadmill, Merit 735T Treadmill, Nautilus NT 1020 Adjustable Fitness Bench, Merit 725T Plus Treadmill. We invite you to stop by or drop us a line if you have any questions or need help with your fitness equipment selections.

Safety Tips for Exercising in Cold Weather

When the weather outside is cold, it is very tempting to just stay inside and keep yourself warm. What's more cozy than hot chocolate, a good book and a roaring fire? The pleasures of winter sometimes override our best intentions. Keeping fit during these months can be a challenge. Of course, you can execute your work out routine inside your home or in a gym. For those who'd rather get fit outdoors, you need to remember some safety tips.

Several factors may affect the body's reaction to the cold weather. Reaction to the cold weather varies from one person to another. Your hypothalamus is the one regulating the body temperature. This gland, found in the brain is very sensitive to temperature shifts. Extreme environmental temperature may be the cause of thermal stress. Your body shivers, your teeth chatter and tiny hairs stand up on end. All in an effort to preserve body heat. This happens as an attempt of your body to protect its vital organs. Illness and death are the probable results of prolonged exposure to cold. You are able to generate heat when you exercise in cold weather. But you also have to feed your body well. More calories are expended during cold weather.

When working out outside, dressing appropriately is necessary. Layering your clothing is important. The piece of clothing next to your body should allow it to breathe. The middle layer of your clothing should provide you with insulation as well as protection from cold. And the third should be waterproof. Wearing a hat and scarf is also advisable. And don't forget gloves and mittens. You should keep your feet dry always. Hands and feet are the first body parts to feel the bite of frost. You should have more intense warm up exercise. External temperature makes the muscles colder than usual. Warming up adequately lessens the risk of exercise related injury.

Keeping your fluid levels up is a good idea. Drink water regularly even if you're not thirsty. Cold weather prevents some people from drinking enough water. Dehydration hinders the body's ability to preserve body heat. It is important to avoid taking in caffeine since it is a diuretic. Exercise and alcohol don't usually go together. It's still worth mentioning, though. You should avoid alcoholic drinks. It is dehydrating as well as it impairs your judgement. It generates heat by dilating the blood vessels. However, it may also speed up heat loss. Therefore, it can only keep you warm for a short period of time. Hypothermia can set in sooner than you expect. You have to be aware of the symptoms of cold exposure. Shivering, numbness, pain and tingling are some of the symptoms you should look out for. A grayish or yellowish cast to the skin are also warning signs. If this happens, seek immediate help.

Stay safe in cold weather. Take all precautions before heading out. But also practice good judgement. There are really days when it's more prudent to stay inside. So, take the day off and curl up with a good book.

Over at the FitnessArmory.com, you can let our expert advice on fitness and equipment reviews help you create the perfect home gym but without all the huge costs. We have the exclusive reviews on all your favorite brands and models to help you get in shape, get healthy and look great. Recent product reviews include: Merit 725T Plus Treadmill, Merit 725T Treadmill, Merit 735T Treadmill, Nautilus NT 1020 Adjustable Fitness Bench. We invite you to stop by or drop us a line if you have any questions or need help with your fitness equipment selections.