Make a point to get 6-8 hours of sleep on most nights of the week. This can help you lose weight! It boosts your energy level, reduces hunger pangs, and makes morning exercise easier.
To help you get into the habit of restful sleep, go to bed and get up at the same time every day. To make it easier, turn off electronics at least 30 minutes before bedtime. Their artificial light makes your body more alert and less ready for rest.
- What is the trainer’s experience? Specifically what is his experience with my needs and wants, and with helping people reach my particular goals?
- Does my trainer have certifications? If so, what are they in? If not, where does their experience come from?
- Does this trainer ask me questions about myself? Does he asss any injuries? Does he ask about my own experiences? How well does he try to get to know me before we actually begin to train?
- Does my trainer do the same things with me as with others? If so, can he explain why?
- Does my trainer help me get better and feel good? Have I improved not just in my physical appearance, but my mental state as well?
1. Eat every three hours or so as this will keep your metabolism running in ‘high gear’ for extended periods. If you are unable to eat every 3 hours try incorporating protein shakes into your routine.
2. Drink several cold glasses of water a day. Odd but true because your body needs to work on warming up the water in your body.
3. Eat the right fat such as nuts, eggs, avocados, nut butter like almond and peanut butter.
4. Get plenty of rest, as a sleep deficit reduces you’re the ability to metabolize carbohydrates and impairs the function of your endocrine system.
5. Eat organic when possible as growth hormones and antibiotics found in most modern food production hampers your immune system and slows down metabolism.
6. Utilize Omega-3 fats as the consumption of oily fish with omega-3 increases the fat-burning enzymes in the body and lowers the level of fat that is stored.
7. Grab some extra protein as your body needs this to maintain lean muscle and the bonus is that it boosts post meal caloric burn.
8. Stay active whenever possible. Tough to do when you’re stuck behind a desk but you have to keep certain enzymes working to burn the fat and keep your metabolism working!
9. Enjoy your tea or coffee because the caffeine will definitely keep your metabolism rolling and fundamentally help you burn calories.
10. Eat fiber rich foods with a target of at least 25 grams per day as your body needs to work on breaking down the fiber and thus increases your metabolic rate.
5 Reasons to Never Miss a Monday Workout
1. You’re more likely to work out the rest of the week.
Exercising on Mondays can get the ball rolling for your workout routine. There’s something about starting on a Monday that makes you feel like you’re off to the right start.
2. You’ll smile more.
Got a case of the Mondays? You’re not alone. Research shows that the average office worker doesn’t crack a smile until 11:16 a.m. But exercise could help you beat those Monday blues. One common benefit of physical exercise is that it releases endorphins, the hormones that make you feel happier. Nothing feels as great as a finished workout, right?
3. You’ll quell anxious thoughts.
Dreading that mountain of paperwork gathering dust on your desk over the weekend? It’s not uncommon to feel apprehensive about heading in to work. But don’t go hiding back under the covers just yet — you may want to hop on the treadmill for a few miles instead. Studies show that aerobic exercise can lessen general anxiety. Plus, high-intensity exercise has been shown to reduce anxiety sensitivity, or the fear of anxiety that is often a precursor to panic attacks.
4. You’ll kickstart good self-control.
It may take some willpower to lace up those sneakers, but exercise is actually a great way to harness more discipline for other areas of your life. Moving around for as little as 15 minutes has been shown to help people manage cigarette cravings and withdrawal symptoms. Why? Exercise releases GABA, a neurotransmitter that helps keep you in control of impulses and can quiet anxious brain activity.
5. You might make more money.
Lifting weights may not lead to an immediate promotion, but it can’t hurt your chances at some extra cash. One study found an association between gym habits and higher pay. Employees who exercised regularly earned nine percent more than their couch potato peers. Cha-ching!
Nutrient Timing: Pre and Post Workout Snacks
Knowing what to eat is imperative. When to eat it? That matters too. Nutrient timing can play a critical role in muscle recovery and growth, but is often neglected or viewed as something only for bodybuilders. It’s more than just “bro-science” – knowing what to eat before and after a workout can help anyone from the recreational athlete to the hardcore competitor. All it takes is a little bit of knowledge and preparation, and you can make strides in your fitness progress just by making a few simple changes to your pre and post workout routine.
Pre-Workout: Prior to a hard workout, you want to make sure you are eating a good mix of protein, fat and carbs about 60-90 minutes before your sweat session. This will give you the energy and stamina to give it your all as you hit those weights or take on a high intensity workout. Here are a few options: Peanut butter banana protein shake Apple and a handful of almonds Protein pancakes Chicken and sweet potato sauteed in olive oil
If you don’t have time to eat 60-90 minutes before a workout, no sweat! Go for a snack that’s very low in fat, but still a good source of carbs and (if possible) protein. Fat takes a long time to digest, and we don’t want our bodies trying to digest food while we work out. That won’t end well.
Try one of these options for a quick fix when you are starving on the way to the gym: Banana and protein powder in skim milk or water Whole wheat toast with organic jelly Nonfat greek yogurt with berries
Post-workout: After a workout, it’s important to refuel your body correctly. While this doesn’t mean you have to chug a protein shake as soon as you complete your final set, this also doesn’t mean going home, getting distracted, and then finally settling down to eat 3-4 hours after your workout.
Your muscles are hungry after a workout, so if you’d like to get stronger and recover more quickly, try to consume a meal of protein and carbs 30-90 minutes after a high intensity workout or weight training session. Like we mentioned before, fat is very slow digesting. We want these nutrients to reach your muscles as quickly as possible, so we’re leaving fat out of the equation this time.
Try one of these following your next sweat sesh: Strawberry, banana and spinach protein shake Baked chicken, broccoli and brown rice Lean turkey sandwich on whole wheat bread protein oatmeal
Maximize Your Fat Loss
1. Drink a Glass of Water When you First Wake Up
There is still a lot research being done on this subject to figure out exactly why this trick works, but German researchers did a study back in 2003 that determined that test subjects drinking a 16 oz glass of near freezing water, showed a metabolic increase of about 30 % for about 10 – 50 minutes after the consumption occurred.
2. Drink Whey Protein before training
Drink a whey protein shake about 30 minutes before your strength-training workout. According to research findings published in Medicine and Science in Sports and Exercise, drinking whey protein before your workout can rev up your metabolism up to 24 hours afterward. For all your supplement needs visit www.ASD-Performance.com
3. Incorporate High-intensity interval training.
Example: alternate 60sec jogging with 30sec sprints for 15mins.
Pros & cons of HIIT cardio:
- More Efficient. Burns more fat and increases your cardiovascular fitness more than long duration cardio does.
- More Fun, Less Time Consuming. Takes only 15-20mins and is much more fun than 30-45mins long duration cardio.
- More Difficult. HIIT will make you puke if you’re a beginner with zero endurance. HIIT can also mess with your recovery.
Improve your bench press max
1. Bench press negatives
If you don’t know what a negative is, it’s the lowering phase of an exercise. In the case of the bench press, it’s lowering the weight to your chest. Negative training involves very heavy weights (up to 1.5 times your 1 rep max) and simply lowering the weight slowly down to your chest and having 2 assistants lift it back up for you. Negative training is highly underestimated and can have a dramatic effect on your upper body strength and your 1 rep max.
2. Power up your triceps
Tricep strength has an enormous impact on your bench press performance. You need to hit your triceps hard with big exercises like close grip bench press and skullcrushers. Don’t waste your time with cable machines, stick to heavy dumbbells and barbells.
3. Eat like there’s no tomorrow
If you want to get bigger and stronger you have to eat like you have the appetite of Ronnie Coleman! You should eat up to 7 meals per day and each meal should contain a good serving of protein (in various forms) and complex carbohydrates. This is essential for increasing your bench press. If you’re not eating enough calories per day, don’t expect to do any additional pounds on your bench.
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