Which are forbidden foods after workout?

Great figure is a combination of two things - sports and a healthy balanced diet. There are foods and supplements recommended for a person to consume before a workout because it gives a boost of energy and improve focus. On the other hand, there are some products that are bad on both - health and on the figure. Precisely should avoid them after sport because otherwise you ruin all your efforts. Here is what are forbidden foods after a workout:

1. All kinds of salty snacks. It is not unusual to feel the need for something salty after a workout. While you do exercise your body releases nutrients along with sweat (including potassium). Instead of salty snacks, eat a banana or a few pieces of dried fruit. Bananas are known for their high potassium content, and definitely a much healthier alternative.

2. Sweets and fizzy drinks. There is no greater mistake than that after a workout to consume sugar-containing foods or drinking carbonated beverages. Sugar is known for its long-term effects on the body, one of which is to slow down the metabolism. Your metabolism plays an important role in the process of losing weight - the faster it is, the quicker you will reach your desired weight. Sodas themselves are harmful because they swell up the abdomen.

3. Fatty foods. Avoid foods with more fats such as french fries, for example, as well as fast food. Remember that you exercise because you want to reduce the total fat in your body rather than increase them. At the same time your body needs to produce more glycogen - important substance, stored in the muscles and liver.

4. Raw vegetables. Although raw fruits and vegetables are an important part of a healthy diet, it is important not to focus only on them. During a workout your body uses almost all of its energy and burns a significant amount of calories. Raw vegetables will not be able to recover all the lost nutrients that your body needs.


5. Confectionery. Although the cakes will fill you up for longer, they are definitely not a good choice for your post workout meal. Your body needs high-quality carbohydrates to restore glycogen lost during exercise. Also confections are not reliable and healthy source of nutrients.

Caffeine + L-Teanin = Perfect mood and focus

 Caffeine

Caffeine intake will give you quick energy burst before training, but also can increase muscle strength. But studies have shown that caffeine, even at doses of less than 100 milligrams, also raises awareness, improves concentration, memory and overall cognitive function.

 L-Teanin

You may know this amino acid as a component in tea that relaxes the body. Many people use theanine to relax at night. Taking theanine anytime of the day can stimulate brain function. A study published in cash from American magazine "Appetite" in 2010, found that when people consuming tea with caffeine added theanine, are significantly - better in cognitive tests.

 How to combine them?

Take 100 to 200 milligrams of caffeine and 100 to 200 milligrams of L-theanine at any time of the day you need to stimulate brain function - during the operation when learning or before gym to improve your focus during exercise.

Workout for beginners on boxing bag

Fighters do not need gym equipment to keep your body in good shape, but only boxing bag. It is ideal for building strong punches, while burn fat during intense workouts. This workout is ideal for entry in the form of beginner fighters.

 Do the following exercises one after another. Then a rest 30 seconds. Then proceed 5 rounds.

 1. Five low kicks, then five high kicks. With your right leg strike into the bottom of the boxing bag (imagining that hit the legs of your opponent) five times. Then strike the top of the boxing bag (imaginary aim for the head).
  
2. Same as above, but with the left leg. 

3. Twenty straight puches (alternating left and right hand).

4. Five left hook and then five right.

5. Five strokes with the knee, while every stroke change the legs. Wrap the boxing bag with your hands as if he were the head of the opponent and strike with the knee in the sides of the boxing bag.

 To avoid injury, always use bandages or gloves when working on the boxing bag.

25 basic fitness facts that you should be aware to be able to achieve progress in the gym

1. Losing weight is not so much physical as mental challenge - it's all in your head and the biggest change has to start right there.

2. Dehydration of the muscles with only 3% can cause a 10 percent loss of their physical strength.

3. Proteins have the highest thermic effect of food (TEF)

4. Just because you're weak, does not automatically mean you have a low body fat percentage

5. Squats are an exercise that should be compulsory in any exercise program

 6. Body burns at times more calories over 23 hours, during which do not training than in one hour, during which it is subjected to intense physical activity.

7. 1 gram of carbohydrates contains 4 calories. 1 gram fat contains 9 calories. 1 gram of protein contains 4 calories. 1 gram of alcohol contains 7 calories.

8. To remove 0,5 kg of body weight you have to burn 3500 calories

9. An average person can store up to 500 grams of glycogen in its body

10. Muscle glycogen is composed of about 3 parts water and 1 part glucose.

 11. Can not cause fat loss in only one part of the body such as the abdomen. The truth is that belly will start decrease, even when the total percentage of fat in the body decline.

12. Muscle weighs as much as fat, but unlike them, they are denser and therefore muscular body always looks visually weaker though weight loss is the same as the limp.
  
13. Formulas for calculating body fat and ideal weight based on the ratio between height and weight can not be accurate because they do not take into account the individual physiological characteristics of each individual.

14. The more intense it is a workout, the greater effect it has on the burning calorie of the end of the physical activity.

15. By itself not eating late at night leads to weight gain - overeating, however in the TV during your favorite show or series night surely will make the scales jump up.

16. That in its content a product is listed as "whole grain" does not make it healthy.

17. There is a direct correlation between high fitness level of the people close to you, and your own physical form.

18. Much more difficult to gain 5 kg pure muscle mass than to download 5 kg body fat

19. In people over age 18, mast cells can be created but not lost - only shrunken.

20. 90% of the healthiest foods in the big chain stores are located in the perimeter around the shelves of fruit and vegetables

 

21. There are 3 types of skeletal muscle fibers - slow oxidative fibers, fast oxidative fibers, white muscle fibers.

22. The increase in physical strength is achieved by the hypertrophy of the muscles.

23. The more muscle a person has, the more calories can burn his body when at rest.

24. Healthy levels of testosterone in the body are equally important for both men and women.

25. 80% of people who start training fitness regime quit after the first or second week

Lunges

Main muscles performing the movement: the quadriceps (quadriceps muscle)
Other muscles involved in movement: Gluteusi, calf, buttocks
Mandatory Equipment: Dumbbells
Level: Advanced
Movement: Pushing

Method of execution

➡ Stand facing a mirror with the feet open on the width to  shoulders, without additional burden;

➡ Slowly slide one of the legs to step back as you do not move it away from the floor. Step finger to the desired width and transfer half his body weight on the back leg.

➡ Squat to knee support and check that:

• The front knee is positioned above the ankle;
• back knee is stopped before it touches the floor;
• backbone is faced;
• the weight is evenly distributed between both feet.

➡ Before you mark the place you stand on its hind legs with a water bottle or other object. So you'll know where to put his feet on each dropped.

➡ Stand facing a mirror with the feetopen on the width to  apart. Squat straight spine and grab the dumbbells. Stand up carefully;

➡ Slide one of the legs back to the marked position. Put your fingers and slowly submerge half of his body weight on them;

➡ Squat being careful not to breach safety technology;

➡ Stand at the same time - first up, then forward.

Pushing machine for pectoral muscles

Main muscles performing the movement: Chest
Other muscles involved in movement: Shoulders, triceps
Mandatory Equipment: Machine
Level: Beginner
Traffic: N / A

Method of execution

➡ Sit on the seat of the machine so that your back abuts in three points: at the coccyx, at the center of the spine and shoulders;

➡ Spread the legs for extra support and grasp the handles. Put some training weight and perform one movement;

➡ If you feel uncomfortable the trajectory, try changing the seat height and angle of the backrest;

➡ Select burden, grab handles;

➡ Push them away from your body;

➡ Hold your hands face for a split second and slowly return, but stop at one or two inches from the position in section 4;

➡ Start a new iteration.

Sliding roller for abs

Main muscles performing the movement: Abs
Other muscles involved in movement: Shoulders
Mandatory Equipment: Roller (Ab Roller)
Level: Advanced

METHOD OF PERFORMANCE 

1. Hold the roller with both hands and knees on the floor.

2. Place the roller on the floor in front of you so that you can stand on your knees and hands. This is your start position.

3. Slowly slide the roller forward, so to stretch your body in the right position. Tip: Take your body down so as far as you can without touching the floor. Breathe in this part of the movement.
  

4. After a pause in the stretched position, start to pull back, to return to the starting position as you breathe out.

The walk to the farmer

Main muscles performing the movement: Forearms
Other muscles involved in movement: Abs, gluteusi, thighs, lower back, trapeze
Equipment and facilities: A great weight with grip
Level: Advanced

METHOD OF PERFORMANCE 

1. There are various gadgets that can be used for this activity. Can be performed with big dumbbells, bar, etc. Begin by standing between conveniences.

2. Once you grab the handles, lift them, keeping your back straight and head up. 

3. Go on, making small, quick steps and remember to breathe. Move 50 - 100 meters as fast as possible.

 

Pyramide

Main muscles performing the movement: Lower back
Other muscles involved in movement: Shoulders
Mandatory Equipment: Exercise Ball
Level: Beginner
Traffic: N / A

Method of execution

➡ Start, sliding your torso forward on the ball so that your hips rests on top of the ball and become the most - highest point of your body.

➡ Let your hands and your feet are on the floor. Your arms and legs can be slightly bent or folded to the size of the ball, flexibility and length of your limbs. It also helps to develop a stabilizing force in the torso and shoulders.

3 exercises for strength in torso

1. Push ups
Put your toes on the Swiss ball and your hands on the floor. Keep your body upright and do a standard pushup.

2. Plank
Place your forearms on the Swiss ball and pull your legs back, stretch your body from shoulders to toes. As distribute the weight between your elbows and toes, hold this position.

3. Cobra
 Kneel on the floor and let your hips and pelvis have the support you on the Swiss ball. Swing your arms to countries to form a T with the upper body, and pull the lower back until you look forward. Hold it.

 

Pushing a boxing bag

Main muscles performing the movement: Chest
Other muscles involved in movement: Shoulders, triceps, abdominal muscles
Mandatory Equipment: Training bag
Level: Beginner

METHOD OF PERFORMANCE 

1. Use heavy training (boxing) bag for this exercise. Stand in standing position beside him, your legs are spread apart. Place your hand on the bag at chest height. This will be your starting position.

2. Begin by twisting at the waist, pushing forward the sack as hard as you possible can. Perform this movement quickly, pushing away the bag from the body.

3. Hold the bag after you shake it and position it to the starting position.

4. Repeat

Touch the heel

Main muscles performing the movement: Abs
Other muscles involved in movement: Exercise is isolated
Mandatory Equipment: Not required
Level: Beginner

METHOD OF PERFORMANCE 
  
1. Lie on the floor with knees bent and feet on the surface at a distance of about 50 to 60 inches apart. Be sure your hands are extended sideways to the body. This will be your starting position.

2.Make a curve forward and upward through the torso to the right side and touch your right heel, holding for a second. Exhale performing it.


3.Now slowly return to the starting position while inhaling.

4. Now repeat the movement on your left side. Exhale and return to starting position while inhaling. After touching both feet, then you made ​​a repetition.

Most nutritious meals for after workout

Most people who actively play sport feel partially guilty for having spent long minutes in effort to melt calories, and then sit down and greedily eat.

During the workout, the body breaks down muscle glycogen and muscle structures of proteins. Therefore, after the exercise, the body needs to replenish their energy reserves and "repair" of the muscle tissue in order to allow for its new growth.

Therefore, it is necessary to consume enough carbohydrates, in order to promote secretion of insulin, which is responsible for the supply of carbohydrates and amino acids into muscle.

As a general rule, consume about 0.8 grams of carbohydrate per kilogram of body weight within 30 to 60 minutes after exercise. And about 0.2 to 0.4 grams of protein per 1 kg of body weight.

Here are seven dishes appropriate for after exercise:

Omelet protein and spinach

Egg whites are a great source of protein and is considered the most easily digestible. This means that the protein in the egg is used most effectively for the growth of the organism. As to the spinach, then we know that it is a source of iron and plant steroids, which accelerate the growth of muscle.

Muesli with skimmed milk

Whole grains cultures, combined with skim milk may be just as good a source for recovery after exercise as they are energy, protein drinks. Muesli is loaded with protein, carbohydrates and other essential vitamins and minerals, and milk is easily digestible and complete source of casein and whey protein.

Chicken with rice

Chicken is an excellent source of protein and other important nutrients such as niacin, a B vitamin essential for carbohydrate metabolism. And although brown rice is is healthier than white after exercise is better to switch to foods with a high glycemic index (GI). These foods will fill your muscles with glucose faster, so eat chicken with white rice instead of brown. Add steamed vegetables for extra flavor and nutrients!

Humus, greased on bread

It's good meat to be replaced by other food from time to time. Humus is an example of an ideal alternative to the meat. It is made from chickpeas and sesame seeds and is an excellent source of protein and carbohydrates. Grease a it on a slice of bread and eat after a workout!

Dried fruits and raw nuts


Not everyone has the time to do complicated dish after sport, but surely there are nearly where to buy dried fruit and raw nuts. Through them you will get a healthy dose of protein and simple carbohydrates. Simple carbohydrates are easy to break and complete the muscle glycogen faster than complex carbohydrates.

Tunas with wholegrain crackers

Tuna and whole wheat are another great tandem after training. Tuna is a low fat content, but with the full protein and omega-3 fatty acids which are good for the heart. On the other hand, crunchy cookies are a source of carbohydrates. If you can skip the mayo, add some fresh lemon juice, olive oil and mustard on fish.

Salmon with mashed potatoes and salad


Just like tuna and salmon fish is another food full of protein and omega-3 fatty acids. If you combine it with mashed potatoes, which is high in GI will balance your portion of carbohydrates. Do you and a hearty bowl of salad and food after your workout will be perfect.

Touching the heels of lying position

Main muscles performing the movement: Abs
Other muscles involved in movement: Exercise is isolated
Mandatory Equipment: Not required
Level: Beginner
Movement: N / A

 Method of performance
 
1. Lie on the floor with knees bent and feet on the surface at a distance of about 50 to 60 inches apart. Be sure your hands are stretched sideways to the body. This will be your starting position.

2. Make a curve forward and upward through the torso to the right side and touch your right heel, holding for a second. Exhale performing it.

3. Now slowly return to the starting position while inhaling.

4. Now repeat the movement on your left side. Exhale and return to starting position while inhaling. After touching both feet, then you made ​​a repetition.

5. Make the required number of repetitions.

Stretching the middle part of the back

Main muscles performing the movement: Medium back
Other muscles involved in movement: No
Mandatory Equipment: Not required
Level: Beginner
Traffic: N / A

Method of execution

➡ Cross your fingers and stretch your arms most to you. Your thumbs should be pointing the floor.

➡ Hold for 8 seconds in a fully extended position of the hands, and then relax.

➡ Repeat 3-4 times.

Vertical lift the legs from lying on a horizontal bench

Main muscles performing the movement: Abs
Other muscles involved in movement: Exercise is isolated
Mandatory Equipment: Bench
Level: Beginner
Movement: N / a

METHOD OF PERFORMANCE 

1. Lie on your back on a flat bench and stretch your legs.

2. Put your hands or under gluteusite with palms down, or sideways, holding on to the bench.This will be your starting position.

3. Holding the legs fully stretched out as far as possible, raise them up until they form a  90 - degree angle with the floor. Exhale as you perform this part of the movement and hold for a second at the top of the movement.

4. Inhale, slowly move your legs down to the starting position.

Stretching for triceps behind head

Main muscles performing the movement: Triceps
Other muscles involved in movement: Exercise is isolated
Mandatory Equipment: Dumbbell
Level: Advanced
Movement: Pushing

METHOD OF PERFORMANCE

1. Raise your left hand upright over your shoulder;

2. Place your right hand on left elbow;

3. With your left palm reach out to the base of your neck;

4. With your right hand lightly exert pressure on left elbow by pushing it inward and backward to the neck. Hold the position for 15-20 seconds and repeat with the other arm.

Stretching to chest on stability ball

Main muscles performing the movement: Grga
Other muscles involved in movement: Exercise is isolated
Mandatory Equipment: Exercise Ball
Level: Beginner
Traffic: N / A

Method of execution
Stand on the floor on your hands and knees in proximity to the ball for exercises.

- Place the elbow on the ball while holding the arm itself close to your body. This is your start position.

  
- Move the torso down to the floor, while holding the arm on the ball. Hold for 20-30 seconds and repeat with the other arm.

The fruit juices harm trainings

Fruit juice always have a favorable opinion, but specialists pay attention to a slightly neglected fact: by them drink about 150 calories in less than a minute.

Such "healthy" temptations are real enemy of good practice, because they are high in sugar and low in fiber, which means only one thing: without fibers, sugar is absorbed much more quickly. Similar doses of sugar often lead to unbalanced emotional states, alternating irritability and apathy.

Experts recommend the fruits has to be taken whole or sliced​​, but not in the form of juice before or after workouts. Fruit peel is one that contains the highest amounts of fiber.

Another negative format of juices, associated with sugar overload that causes a "sugar crash" expressed in sharp jumps in energy, followed by an equally sharp declines in which hunger yield very strong size and can hardly be controlled.

Sugar from the fruit which has been expended, is rapidly accumulated in the fat and juice from three apples, after being processed, containing the same amount of sugar as in the four donuts.

Although juices are rich in vitamins and minerals, the amount of sugar which is taken up by them is opposed to each type of diet or exercise.