Easy Workout Tips and Nutrition Advice to Fit into a Daily Workout
In today’s busy world, where everything takes place in a hurry, people are leaving health at the end, or devote very little time to it, balancing between everyday commitments and healthy life. If you still find time for yourself, then there is a dilemma what intensity you should train with and which food must be taken into account. Just as a car can not run without fuel, your body can not work optimally without proper nutrition. Researches show that proper and timely diet favors muscle recovery, affecting their growth, sport potential, as well as the physical constitution. This means that when you eat certain foods at the right time, you can achieve your goals faster. When it comes to training, a habit to eat healthy can increase the effects of hard effort. In addition to proper nutrition, it is important to align the meal and physical activity. We give you a few tips on how to achieve it.
Functional training helps us build strength, endurance, stability, mobility and flexibility at the same time. Basic movements such as squats, step, pushes, pullings are used in a daily life. If we add some heavy loads to this, it is assumed that we can better adapt and be more agile in coping with everyday challenges and achieving our goals. Using a complex exercise in training, consisting of basic shapes and movements which are taking place in several series, the body synchronizes the muscles and forces them to work as one unit. The advantage of this practice is that there is a less chance of creating an imbalance between different muscle groups. Also, you can make a daily push up goal, and complete in blocks throughout the day. If your goal is 100 per day – do 25 when you wake up, 25 before lunch, 25 in the afternoon, and 25 before bed. Track them on a post it note or a smartphone so you have a visual of your accomplishment.
Cardio exercises are great for burning fat, so be sure you are doing cardio workouts. Running, climbing stairs and riding a bike will help you lose excess pounds and thus ease your muscles to be visible. Try to devote part of the training to cardio exercises every day. Of course, if you do not have a problem with weight, then focus more on building muscles. It is also important to incorporate strength training. It does not take long and it does not require special equipment. Alternate body weight exercises for 15 minutes (walking lunges, burpees and chair dips) for a quick and effective workout.
Have you ever experienced that your blood sugar falls off while you exercise? You feel nausea, pain in the head and in the entire body? This usually happens because you have not eat enough before a workout. The consumption of proteins and carbohydrates before training has a greater impact on the growth of muscles than proteins and carbohydrates entered after the training. During exercising, increased levels of proteins and carbohydrates in your body allow delivery of larger amino acid in the muscles. This leads to faster muscle growth than when you eat only after training. Eat snacks or some healthy meals that are rich in carbohydrates and proteins (bananas, fruit, Greek yogurt, eggs, cereal) about 15 to 45 minutes before training to accelerate muscle growth and overall strength. As a supplement to your diet after exercising, it is recommended to consume slowly digestible proteins (fish, chicken or meat with vegetables / salad and rice or potatoes). This helps your muscles recover faster during the night, and also supplies the essential amino acids to your muscles while you sleep.
Remember that before, after and during the training you should drink water. You must ensure that your body is always hydrated. Water supports and enhances muscle recovery and replaces the lost water during exercise. The body constantly secretes large amounts of sweat, which eliminates toxic substances from your body and melts your weight, but the lack of water can be fatal, so the water is your best friend. Carry a smaller-sized water bottle, and drink it! Every few hours when you get up to refill, do 10 squats and another 10 before you sit down at your desk.