Friday, June 29, 2012

Eating Too Much After Workouts

Reading this post you'll know how much to eat after a workout, what to eat and when to eat when you're finished..

Eating foods rich in carbohydrates and protein are best at healing the body after a workout.

Each of us require different amounts of calories depending on our body size, nevertheless it all comes down to three things. 

  • how much you eat
  • what you eat 
  • when you eat post exercise.

Believe it or not it has a profound affect on what happens to your metabolism and healing.It is detrimental if you're trying to lose weight!

So how much is too much?

Eating 400 to 450 calories for a smaller person under a150 pounds and eating 450 to 500 calories for a larger framed person over 150 pounds. If you you eat around this range, you can be assured you won't be overeating. 

What are the best foods?

The ideal food your muscles need for your recovery after exercise are carbohydrates and proteins. These are great fuel sources for feeding, building and healing muscles. You need a certain amount of both so it won't get stored as fat. The best food for recovery after exercise are fruits, vegetables, soy, tofu, chicken, beef, brown rice, protein shakes, raisins and nuts!



When is the best time to eat after exercise?


The key is to eat 20 to 60 minutes after the workout, this is when your body craves the nutritious fuel you eat and use it for recovery by building strength in muscle. Eating at the opportune time helps your body manufacter those nutrients and put them where they are needed. You become like a well oiled machine when you follow up with these nutritional needs. Understand after you pass this doorway of opportunity, your healing and building efficiency slowly diminishes. The likelihood of food being stored as fat is much higher.

Engaging in this rule will have you not overeating after an exercise regiment like running. You won't feel cravings to eat more, because you've done it properly!




I remember coming back from a run completely sunk from eating anything. I really just had no appetite until snack in the afternoon, then I'd eat like a powerhouse! 
Little did I know I was really restricting my body from healing and fuelling correctly. I didn't realize the longer I waited to eat the less effective the food I was eating later on was going to be for me. This whole process helps to keep your metabolism in check as well. When you don't at least eat 1 hour after exercise, your body does what it's suppose to do. Protect you from starving. 


Why?


Our ancestors had tough times getting food...Our bodies are so intelligent, so without us knowing it our little ticker for metabolism goes into slow mode. This is so, as to not burn too many calories and keep our organs and body alive.


The benefits of eating well, at the right times and with correct portions go a long way in building the foundation for better running or any exercise for that matter!


I've always wanted to eat clean and not have to worry about the foods that are packaged in the grocery stores. 


The types of chemicals put in foods have me sometimes scared if it's really safe! I was doing some looking around a few years back and bumped into Frederic Patenaude and the Raw Food Diet.
I suggest you take a look if you are finding you are having problems with sore stiff joints, fatigue, achy body, weight loss issues and even unhappiness.  



"Get Started on the Raw Food Diet With the Most Complete Kit of Resource Available Anywhere!"


Kickstart your health, and find out exactly how you can use the power of raw foods to experience:
Boundless energy, Detox and rejuvenation, Reach your ideal weight.


Go here to find out more.




Green For Life

Sunday, June 17, 2012

Learn to run a 5K in 6 weeks

The scenario may go like this...You start running and feel good and you might even be running 5 or 6 days a week. But when it all comes down to it there has to be direction towards a goal.

How about learning how to train for a 5K race? 

It 's not that hard, as a matter of fact if you started training today, you could be running your first 5K in 6 weeks. 

Here are a 5 things to prepare for... 

"Learn to Run a 5K in 6 weeks" 

1. Find a race in your area and sign up. Don't be afraid if you think you're not ready, because lots of 5K races involve walking. Make sure you look for a race that offers both.

2. Talk to your doctor first, so he/she can give you clearance on tackling this. Lots of people enter a exercise program without telling their doctor and then end up getting sidelined because of problems that could of been avoided. The doctor knows best! I especially recommend you get a check up if you are over 40 and have a history of health issues. Take a the 5K program and you and your doctor can customize the program for your health.

3. Check you running shoes and make sure they are not worn. Ask yourself some of these questions. How old are they? Do you use them just for running? Is it time to get a new pair? Running shoes that are old and worn will cause injuries.

4. Make a promise to yourself that you will maintain consistency. Write it down on a piece a paper and have it so you see it every day. X all the days you will run on a calender that use frequently. Tell friends and family what you plan to do.

5. Run with a partner or group to keep you motivated. Have another friend join in your journey and enter the race with you. The best part of running is being able to talk to someone about what you've accomplished and problems you need to change. 

Please sign up for my newsletter and receive A Special Report on The Biggest Mistakes New Runners Make Plus your choice of 5K Pdf programs!





Wednesday, June 6, 2012

Running... My First 5K Tips

If you are interested in Learning to run or running a 5K race, here are some 5K tips to keep you informed!


Running my first 5K Tips


Tip #1.

Always warm up before you start  run/walking or running. Walk for 10 minutes, jog on the spot, do jumping jack or side lunges. Any dynamic movements to get your muscles warmed up and heart rate moving.

Tip #2

Wear clothes that have great wicking power! Clothes made of polyester, Lycra, acrylic any fiber that pulls sweat away from the body is the best. This prevents chaffing and increases your comfort level during your run.


Tip #3

Wear a watch to monitor your time, especially if you are doing interval running. (switching from walking to running) A GPS is a great option. If you have decided that running is the sport for you, invest in a Garmin GPS  for monitoring your speed/Distance/pace/time and more!

Tip #4

Don't eat before you run or race a 5K. Make sure you have a good dinner the evening before and 45 minutes before you run the next morning have a yogurt and a banana. I can eat a banana 10 minutes before I leave for my run and not be bothered by cramps!

Tip #5

Drink a cup of water an half hour to 15 minutes before you head out for your 5K to cut out feelings of dehydration. Getting to know yourself and how you feel first is all about good training for a 5K. Some people can't drink anything close to an hour before or even during a run.

Tip #6

Make sure you drink water on the return, drinking water in sips and at room temperature makes it easier on your digestive system. Sometimes gulping cold water can make you sick.

Tip #7

If you are going in a 5K run/walk or run, make sure you walk the course first. We are creatures of habit and we like to know what we are getting into... most of the time. If you can't be at the course before, make sure you look the course up on the race website.

Tip #8
Register for a 5K race a couple of months before, you will feel more motivated and prepared because you are working towards a goal.  

Tip #9

Practice doing stretches after running a 5K, you can learn how to stretch with this great book from    The Stretching Institute.

Tips #10

Smile. Smiling does amazing things when you run...It corrects a tired posture, motivates you to go further, improves your self esteem and has you enjoying your run more!

It is never too late!

What is it? Are you walking around numb doing everything for everybody but yourself? What a life... the years go by so fast and then your li...