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tips and advice
Exercise
Hear what you body is telling you
Don't ignore all the warning signs your body is giving you. Therefore end up injured or not reaching your goals. Some of the warning signs the body gives out include tender muscles (DOMS), tiredness (Lack of rest to recover) and lack of motivation.
Medium to Hard intensity
The length of time you train is not really a good indicator, better would be how hard you train. Two hours spent training at the gym last night syndrome, can seem like it is the best way to train, while in reality they could have done their workout in 30 minutes or overtraining for hard for 2 hours can be as bad because of the longeviety of the workout.
The longest most people can train hard for is 45-60 minutes, so aim for workouts lasting this long.
Get Used to a Routine
Training at the same time of day each time is good practice. Your body will know when you are going to be exercising and so can get itself ready for it. Do try to
vary your workout routine program you do, so the body doesn't get used to the same movements it repeats . Sometimes add another exercise or do the exercises in a different order. This will keep the body from becoming to used to the exercise & stop plateau from occuring.
Nutrition
Prior to Exercising Fueling
Eat a light carbohydrate meal 30-60 minutes before training. This should give you enough energy to last the workout. Some examples of what you should eat include bananas, a bun, small mars bar, fruit juice, rice or some pasta.
After Exercise Fueling
Have a small carbohydrate, protein & DGV (Dark green veg) meal within 30-60 minutes of finishing. This will replace the energy you have just used and will go straight to the muscles & help repair them and will not be stored as fat. Examples of what should be eaten : Good general guideline, an active sports person should try to consume about 1g of carbohydrate for every two pounds of body weight during the first hour after exercise i.e. a (12st or 76Kg male) 44gm of Carbs.
Most or all of this carbohydrate should be high-glycemic, because high-glycemic carbohydrates stimulate greater insulin release and are therefore delivered to the muscles and liver more quickly than their low-glycemic counterparts. Examples of high-glycemic carbohydrate food sources are honey, raisins, carrots, pineapple, banana, jelly beans, donut, bran flakes, graham crackers, cookies, pizza, pound cake, beets, watermelon, rice cakes, dates, bagels, baked potatoes, bread, Cornflakes and raisins.
Low-Cal Diet Issues
This conjures up images of low calorie meals and periods of virtual starvation"dieting" and "weight loss" There in lies a problem.
Low-cal diets may work as a very short term option but this also disturb the bodies Set Point Theory.
No one wants to go through their day trying to eat like a mouse.
Starving the body
When on a low calorie diet the body actual is being starved of it's basic calorific needs to surive & stores more body fat by slowing down the metabolic system - the primary energy burner.
So therefore the body will start to protect itself and it state of Physiological Homeostasis.
The Breakfast
Breakfast means 'break' from 'fasting'. Your body is burning calories while it is sleeping.
If you don't take in calories soon after waking your body will begin to become very hungry.
Therefore your body will use up yesterdays food as fuel and energy.
This is NOT a good thing to allow to happen as the next stage after this is to crave for sugary, high fat foods because this is easily absorbed by the body.
The negative effect is your calories balance of good food is missed and your weight slowly goes up.
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