You know you need between 6-8 hrs. of quality sleep each night to help your recovery from your awesome training session today. Here are some foods that will help you get there.
1.Almonds: A handful contains muscle-relaxing magnesium and sleep-inducing tryptophan, which increases the brain's level of feel-good serotonin.
2.Skim milk: Mom was right -- a warm glassful will help you sleep better. The milk's tryptophan has a sedating effect.
3.Bananas: Beneath the peel is a trifecta of soothers: serotonin, magnesium, and melatonin, your body's natural sleep regulator.
Remember all that advice you received(maybe even some from me) that told you to eat your carbs during the day rather than at night to avoid weight gain. Bogus
According to researchers who compared people who ate their carbs in the morning with those who ate them at night, the nighttime carb muncher's lost more body fat and experienced less hunger overall. Food for thought.
This is from 'Engineering the Alpha' by John Romaniello & Adam Bornstein. PLEASE take note. I agree with all of them.
1. Fat doesn't make you fat. It is necessary for hormonal balance.
2. Heavy weights don't make you bulky. Don't fear them, they are your friend.
3. Yoga is not for girls.
4. Muscle does not weigh more than fat. But fat does take up a lot more space than muscle.
3-4 hour period after your workout is generally the best time to indulge in the lion's share of your daily carbs. Quick digesting carbs like fruit for example
That's because for several hours after intense training, your insulin sensitivity is elevated. That means you'll store more energy in vital metabolic muscle instead of in your fat cells.
Keep that in mind.
1.With only cardio you will go from a big pear to a smaller pear but you will still be a pear. Weights will help change your body shape not to mention all the health benefits.
2.Weight bearing exercises are great to help against and prevent osteoporosis. It also helps your nervous system stay alert and active.
3.Women don’t have the hormones to “bulk up”, however, lifting weights will increase lean body mass, which burns more calories at rest than fat, and will firm up those jiggle spots.
1. Lifting weights means you can eat more without getting fat.
2. It’s higher intensity than most cardio so raises your metabolism. This causes quicker (and longer term) fat loss.
3. Lifting weights will not make you big….cupcakes will make you big
4. lift like a man …look like a goddess
1. Put your fork down when you chew.
Or take a sip of water between each bite—eating slowly can boost levels of two hormones that make you feel fuller. You also will not be tempted to eat to fast and you will enjoy every bite.
2. Training before lunch or dinner.
Doing so will make the meals you eat right afterward more filling, meaning you'll eat fewer... calories throughout the day. I always train before lunch and I am full for hours.
3. Scramble your breakfast.
People who ate eggs in the morning instead of a bagel consumed 264 fewer calories the rest of the day, according to a Saint Louis University study. That’s because protein is more filling than carbs.
Being stronger is better. Makes everything easier. Better balance. Better looking body. Stay injury free longer. Giving you more energy. Do it!
Just a quick tip. If you over indulged last night please drink plenty of ice cold water. It will cut down on the carb bloat and limit your weight gain.