12 ideas for extra health and well being
Going to the gym without eating first?
Here's a new incentive: eat protein before you go and you can take off 15 pounds a year. A study published in the Journal of Science and Medicine in Sport showed that women who ate a high-protein meal an hour before exercising burned more calories per minute than women who ate a low-protein meal or no food. The extra calories burned over the next 24 hours was 185 calories and could result in a loss of 15 pounds in a year.
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Add green tomatoes to your salads
Green tomatoes contain tomatidine, a compound that stimulates muscle growth. Research shows that it creates more strength and endurance and prevents muscle loss as it reduces body fat. The adage of eating the colors of the rainbow has never been more fitting (especially during the holidays!).
Swap your long, slow cardio for a couple of high-intensity sessions several times a week for more effective fat loss. High-intensity aerobic exercise is more effective than any other type of exercise in reducing belly fat and body fat. Women who cycled (on stationary bikes) for 20 minutes three times a week and completed an eight-second workout followed by 12 seconds of low-intensity work lost more fat (2.5 kilograms) than women who did Ridden the bike for 40 minutes are state of equilibrium.
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Spicing up meals
Add red pepper to meals to boost fat burning. Capsaicin, which gives hot peppers their pizzazz, can cause a small, temporary spike in metabolism, says Amy Goodson, RD, CSCS, a board-certified sports diet specialist and co-author of Swim, Bike, Run-Eat (Fair Winds) Press, 2014 ). "Remember, it would take quite a bit of seasoning to make any significant impact on weight, but every little bit helps!"
Focus on muscle strength
Because women tend to have three times more ACL injuries than men, it's important to keep the muscles around the knee strong. Most ACL injuries occur during sudden lag, jumping, and uncontrolled landings such as skiing, soccer, and basketball. Then hamstring strength becomes key. While inconclusive, the researchers suspect that the women's "Q angle" where the femur and tibia meet (larger than that of men) can create additional torque on the knee.
Eat smartly to help you recover
It is also important to maintain a balanced diet to aid your body in healing. "The body needs many more calories to function on a daily basis than it does to exercise," said Nancy Clark, MS, RD, CSSD, a board certified sports diet specialist. "During an injury, women have to trust their bodies, which can intuitively adjust their caloric needs – they just have to listen." She explains that we need about 10 calories for every pound of body weight to function. So a 140-pound woman needs 1,400 calories a day to live healthy.
Clark recommends eating enough protein to live healthy and heal from injuries. She suggests a 140-pound woman get 70 to 90 grams of protein a day in small, even increments. “I urge customers to think about four-pail food every day – breakfast, early lunch, late lunch and dinner. There are around 20 grams of protein in each of these buckets, ”she says.
Good sources of protein include Greek yogurt (calcium bonus), salmon (fish oil combats inflammation), hummus, lean meat, chicken, and tofu. She points out that one container of tofu is only the equivalent of a chicken breast, which is a lot of tofu. Clark suggests adding cheese to boost protein and using turmeric, ginger, cocoa, garlic, and green tea as natural anti-inflammatory compounds, while vitamin C (in citrus fruits, kale, and red peppers) and zinc (in seafood, beef, and Nuts) are also helpful healers.
Don't diet drastically
Lean people (compared to overweight or obese people) who go on a diet are more prone to a rebound or excess fat effect that makes them heavier than when they were initially. Small, potentially permanent, lifestyle changes such as cutting out high calorie spices and increasing activity levels are more likely to result in permanent weight loss.
The extra cost of organic fruits and vegetables can be worth it, especially if you're trying to lose weight. It has been found that 15 to 20 chemicals in pesticides known as 'obesogens' cause weight gain. At least avoid pesticides with the highest levels of pesticides such as apples, strawberries, grapes, celery, peaches, spinach, peppers, imported nectarines, cucumbers, cherry tomatoes, imported snap peas, potatoes, hot peppers, and kale. For more information, see Is Organic Protein Better?
Listen to your body
Most of us have a deaf ear for our bodies even when we scream for a break. Overtraining is a common occurrence among fitness fans and in the long run it kills progress and promotes injury. If you are experiencing any of these overtraining symptoms, it is time to throw out the gym towel. Add another full day of rest to your program and reduce your intensity and / or volume for a few weeks to get back on track.
Signs of overtraining:
- Lethargy and indolence
- Severe muscle soreness that lasts for more than two days
- sleep disorders
- Low energy five to 10 minutes after your workout
- Increased resting heart rate
- Mood swings / depression
- Irritability and low self-esteem
- Decreased strength
- Persistent illness
Get enough rest while exercising
There is nothing wrong with increasing your heart rate to maximize calorie consumption. But busy muscles need regular breaks within the workout itself to fill up with oxygen, blood, and blood sugar. How long you rest depends on your goals. For strength training, use this chart to measure your rest time:
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390 seconds to 3 minutes
When performing supersets or circuits, go through the required number of moves and rest for 60 to 90 seconds between rounds. For HIIT Cardio, work with a work-to-rest ratio of 1: 2 or 1: 3; H. Recover every 20 seconds sprinting 60 to 90 seconds.
Stay involved even if you stand apart
Although injuries can prevent you from participating in weekly runs, drives, or swimming, you can still take long walks, do physical therapy, practice yoga, and find new ways to keep in touch with training partners and teams. You will feel less isolated, which can be a problem if you are injured. Volunteering at events is a great way to get involved and give back at the same time.
And keep in touch with friends and family. A strong social support system and positive outlook during rehab can improve healing outcomes, according to an article published in the National Athletic Trainers' Association's Journal of Athletic Training.
Drink more water
You can't burn fat or calories without adequate fluids, says Michele Olson, Ph.D., professor of exercise science at Auburn University in Montgomery, Alabama. "It sounds too easy, but it is extremely important." Poor exercise, either due to a lack of stamina or an inability to exercise vigorously, is often due to insufficient fluids, Olson says.