The Complete Guide to Workout Nutrition [Infographic] Check out Greatist's other Infographics and ADD this Infographic to your Website/Blog: Simply copy the code below and paste it into the HTML of your blog or website: <a href=" target="_blank"><img src=" width="600" height="5701" border="0" style="border:none" /></a><p>Get <a href=" and fitness tips</a> at Greatist.com</p> Love this graphic? Buy the poster through Greatist's online store! The Ultimate Guide to Workout Nutrition We’re more concerned than ever with maximizing our workout efforts and getting the fastest results. Recovery Time is Critical Recovery should be thought of as a window of opportunity. Strength Training Pre-workout: Building lean muscle requires a ready supply of protein for tissue repair. Cardio Post-Workout What About Nutrition for Circuit Training?
How Much Protein Per Day To Build Muscle, Lose Fat & Be Healthy As you now know, your daily protein intake plays an absolutely crucial role in terms of the overall health and function of your body. And if you want to lose fat, build muscle, or really just improve the way your body looks or performs in virtually any capacity, protein (and how much of it you eat per day) becomes even more important. So, now that you know why you need it, the question becomes how much of it do you need? Exactly how much protein is ideal for you, your diet, and your specific goal? Let’s answer that… How Much Protein Should You Eat Per Day? Surprisingly, the most common recommendations for how much protein you should eat per day when you’re trying to improve your body don’t typically vary by too much and instead tend to fall within a similar range. For most of the people, most of the time, that recommended range is: Ideal Daily Protein Intake: 0.8-1.5 grams of protein per pound of body weight. Of course, that range is a bit broad. Confused? Did you do it? Now it’s your turn.
Nutrition 101: Eat To Burn Fat The 15 Best Fat-Burning Foods 1. Walnuts All nuts do contain some amount of the omega-3 fat alpha-linolenic acid, but most only contain trace amounts. One ounce provides almost 3g of alpha-linolenic acid. 2. It has also has been shown to boost calorie burn when eaten. 3. This very slow-digesting carb keeps blood sugar and insulin levels low, so fat burning can stay high. In fact, research has shown that athletes who consume slow-digesting carbs in the morning burn more fat throughout the entire day and during workouts than those consuming fast-digesting carbs. 4. Avocados also contain a very interesting carb called mannoheptulose, a sugar that actually blunts insulin release and enhances calcium absorption, both of which are critical for encouraging fat loss. 5. This way you know you're getting a direct supply of the fats that turn on fat burning and block fat storage. 6. Soy has also been shown to aid fat loss, possibly by decreasing appetite and calorie intake. 7. 8. 9. 10. 11. 12. 13. 14.
101 Revolutionary Ways to Be Healthy Do the healthy thing, even when it's challenging, inconvenient or considered weird. Take pride in that. Just because it's popular doesn't mean it's smart or good for you. Enlist fellow trend buckers and create a trend of your own. Use your healthy frustration about the unhealthy status quo to spark creativity and determination. Look for signs of progress (beyond pounds lost) and rejoice when you find them. Don't be boring. Level Obstacles: Lose Weight, Target Fat! (EASY!!) This post is designed to level the obstacles between you and weight loss. The obstacles are confusing data, unnecessary details, etc. Folks with excess body fat can easily lose weight in a healthy, sustainable way. No fad diets, obscure research, or sales pitches; just practical, proven advice. Important Background Information Fat is energy, and calories measure energy. For instance, if you eat 500 fewer calories than you burn each day, you have a calorie deficit of 3500 at the end of a week (500 calories x 7 days = 3,500 calorie deficit). How Much Do I Burn in a Day? Calculate your TDEE here: Just enter your height, weight, age, gender and daily activity level. How Much Less Should I Eat? This may seem illogical, but if you under-eat by much for too long, you'll be more prone to binge-eating and more likely to experience health issues related to malnutrition. So what is the right deficit? Review: 1.
How to Increase Your Energy Levels Naturally Posted in Balanced Lifestyle | June 24, 2011 | 20 Comments By Anastasiya Goers After lunch: It’s time for another cup of coffee… Mmmm… How about a little bit of chocolate? Evening: I finally made it home. Morning: Is it time to wake up already? Do these situations sound familiar? It is really easy to increase your energy levels during the day and even improve your health that way. Last week I needed extra help keeping my energy levels up. While usually I am pretty good at keeping my energy levels stable during the day, last week was a real test for me. I managed to get though these 10 days with plenty of energy (in spite of my body’s hormonal imbalance) and lots of accomplishments. 1. If you love to drink coffee for breakfast – by all means do that. Start your day with a wholesome breakfast mainly consisting of whole grains (and lots of fiber), lean protein and a little fat. 2. Did you notice that you work better at particular times? 3. 4. 5.Drink or smell citrus 6. 7. 8. 9. 10.
Running Shoes Infographic: How to Choose the Right Running Shoes for You The information in our How to Choose Running Shoes infographic can help you make the right decision when choosing running shoes—we'll lead you through the bigger details to consider when it's time to buy. Shopping at the store? Print out the infographic and bring it along! Add this infographic to your website by copying the code below: <p><a href=" 10 Workout Shortcuts to Maximize Your Calorie Burn Slideshow Racing through your workout purely for the sake of speed can increase your risk of injury. But there are some time-saving tricks that can do double duty: they get you out of the gym faster and give you better results. Neal Pire, MS, CSCS, FACSM, founder of Inspire Training Systems, N.J., and author of “Plyometrics for Athletes At All Levels,” says that by adding increased intensity and minimizing recovery time, you push up excess post oxygen consumption (EPOC). This means that your body continues to burn excess calories long after you’re done with your workout. In addition to extra calorie burn, some of these time- savers will help you gain strength while others can help you improve performance in your favorite sport. Try these 10 proven techniques to save time and boost results!
Three Abdominal Exercises That Will Kick Your Gut | FatLossHowTo.com Three Abdominal Exercises That Will Kick Your Gut Want to get that six-pack going yet you’re sick to your stomach of doing crunches? Don’t fret. I’ve got three alternative Kick-Gut abs exercises for you that are sure to work your midsection out. 1) Plank: Lay face-down on the floor then bring your body up and support yourself on your forearms. There are two ways to perform this exercise, either by 1) Holding it for as long as you can (and adding time). Why? Abdominal Plank 2) Jack Knife Situp (also known as V-Up): Lay face up on the ground with your arms extended, hands above your head, palms externally rotated. Why? Jack Knife Situp 3) Hanging Knee Raises: Grab onto two Ab straps (make sure they’re safely fastened to whatever you attach them to—I’ve had one fall out on me while working out and it was NOT a pleasant experience.). Why? Hanging Knee Raises (Variation without the ab straps) If you want six pack abs and are sick of doing crunches, try these three exercises out for a change. share
The Key to Fast Belly-Fat Loss - Fitness Think it's impossible to exercise for less time and lose more fat? It's not — if you do the right moves. By Annie Hauser, Senior Editor FRIDAY, July 6, 2012 — Sprinting, not jogging, might be the key to fast abdominal and visceral fat loss, researchers at the University of South Wales found in a study published in the International Journal of Obesity. The study is the latest addition to a mountain of evidence indicating that high-intensity exercise results in greater fat loss and overall health benefits than moderately intense activities such as jogging. Eight-second bursts of sprinting repeated intermittently for 20 minutes three times a week helped overweight men lose 4 pounds of body fat in 12 weeks and gain 2.64 pounds of muscle, resulting in a net body-weight loss. Achieving this same effect with moderately intense jogging would take seven hours a week for 14 weeks, says lead researcher Steve Boutcher, PhD, in a university release. Easy Interval Workouts Convinced yet?