high intensity workout, which is defined as exercises which push your
heart rate up to 75% of its maximum or more, is infinitely better. High
intensity workouts have been proven to increase metabolism and burn more
calories.
The Principle of Overload asserts that you must gradually and systematically
increase your fitness training load. Overloading causes changes within
your muscles as a direct result of the type of training you perform.
Because your body gets used to working out at a particular level, you must
progressively increase your work load in order to continue to improve.
For strength, lift weights at 60-100% of your single maximum repetition (1
RM) for specific lifts (e.g., squat, bench press). However, if you are not
conditioned, testing 1 RM is not advisable nor is it feasible for all
exercises. One RM calculators offer a safer way to estimate the weight you
can lift for a single repetition.
-control your weight with your diet, not long hard workouts.
- the older you are the more recovery time you need.
-if your training hard, it has to be short and frequent.
-keep strength workouts short.
-when exercsing you should be always building yourself up not breaking yourself down.
The basic four best sources of good carbs are:
Raw or lightly cooked vegetables found on
the healthy vegetables
list,
Most whole fresh or frozen fruits, chosen from
the healthy fresh fruits
list,
Beans, legumes, nuts and seeds - make healthy choices from the bean
list,
And high fiber 100% whole grains picked from the healthy list
of whole grains.
The basic bad carbs list includes:
All candies, jelly and jams,
Sodas, fruit juices, fruit drinks,
Pudding, custards and other sweets,
Processed refined grains, like white rice,
Bread and pasta made with any refined flour,
Cakes, cookies and other sweet bakery products
In reality al carbohydrates are not all fattening because there are good and bad carbohydrates. If your overweight, than you should know you probably consume more bad carbohydrates than good ones. Sugar is an example of a bad carbohydrates.
A carbohydrate is a special type of calorie which contains extra energy, which
is why you'll feel more energetic when eating foods which are rich in
carbohydrates.
truth is that not all carbs are fattening, because there are different types of
carbs -- there are "good carbs" and there are "bad carbs"
if you eat good carbs (instead of bad carbs) then your blood sugar level will
not skyrocket after each meal, and thus you can burn fat and lose weight much
easier.
Carbohydrates are one the basic nutrients your body needs so it can function properly. Bad carbohyrdrates are refind as simple sugar. The bad carbohydrates give you a rise in your blood sugar and also cause you increase/gain weight. Which can also lead to diabetes. Good carbohydrates do not rise your blood sugar they help keep it in control.
To help you keep your blood sugar at normal level is to make sure you exercise each day, to clean out your cupboards by taking out foods that contain high sugar. One major drink that contains a lot sugar is coke.
Muscles build the most when your asleep. So you need to eat before you sleep. Second important time to eat right away from working out. Protein and Carbs food the best type of foods to eat.
All foods carry some nutritional value to them, whether its good or bad for your health is what needs to be determined.
Common nutrtitonal foods are fruits, vegetables, and meats.
For people trying to maximize workout gains and overall health and fitness, supplementing a meal plan with a protein bar or shake can be a very effective tactic. It's an easy way to ensure that you meet your dietary needs for protein and other nutrients.
Eating a protein bar before working out is a good way to fuel your body with energy. It will also send nutrients to your muscles. Eating immediately before a workout is never a great idea because you could end up feeling sluggish or cramped. Therefore, 45 minutes to an hour before the start of a workout is an ideal time to incorporate a protein bar or shake into your meal plan.
After working out, its even more important you intake protein from all the weight lifting, or exercising. You should eat something within half an hour or an hour after training session.
Six Things to Look for In Any Protein Bar.
1. Total Calorie Count
2.Total Number Of Carbohydrates
3.Presence Of Sugar Alcohols
4. Ingredient Panel Listings
5.Dietary Fat Content
6.Carbs To Protein Ratio
Muslces need 24 hours to full recover atleast. Researchers say the repair process may take upwards of 72 hours, but atleast 24 hours of rest, before you hit up the same muscle group.