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.

Training according to your blood group?

There is hardly anyone who has not heard of the famous diet according to blood type. Now, however, the horizon rises and its fitness for - four training approach designed for the representatives of each different blood type - A, B, AB and 0.

According to Dr. Joseph Christiano - one of the authors of the program The Blood Type Workout, each blood group is a powerful genetic fingerprint that determines the chemical reaction of the body not just the food that a person consumes, but also to physical exercise, which he causes on your body.

Although fitness philosophy of Dr. Joseph Christiano on the selection of training depending on the blood group, still faces a lot of skeptical sports fans, it definitely has its logical sides. Here is what recommendations contains:

Blood group 0

Peculiarities

In its genetic structure, the representatives of blood group 0 are close up to the cave men and women who spend their days stalking and hunting of wild animals. As they often had to react quickly to protect themselves from sudden attacks of predators, the morphology of these prehistoric people were characterized by extremely strong, muscular and well-developed limbs.

The most suitable type of workout

Just like their supposed ancestors, people with blood type O. usually distinguished athletic bodies and very strong arms and legs. Most effective in their physique appear as high-intensity interval training cardio series or plyometric exercises. Because holders of blood group 0 are often used as a kind of training emotional release for them they are a very important factor in coping with stress and bad moods than they are with the representatives of other blood groups.

Recommended diet

People with blood type O. should avoid consuming too many processed carbohydrates and the intake of dairy products. Appropriate for them sticking to a diet similar in its nature to the principles of the Paleo diet.

Blood group B

peculiarities

For ancestors of people with blood type B are considered nomads who are constantly on the move and always traveled in compact groups.

The most suitable type of workout

People with blood group B best reflects the practice of team sports, cardio moderate loads, cycling, tennis, and strength training.

Recommended diet

Representatives of blood group B is one of the few genetically favored people who can smoothly enjoy all kinds of dairy products. Well they reflect more meat and fresh fruits and vegetables.

Blood group AB

Features

DNA atoms of people with blood group AB is a hybrid and as such, it contains elements of both the characteristics of the A and B blood groups.

The most suitable type of workout

Holders of blood group AB are prone to obtain stiffs in muscles and joints due to high-intensity cardio sessions, so a more appropriate option for them is a friendly exercise like long walks, jogging, golf or dancing. Because the members of this blood type are often prone to the accumulation of inner anger and aggression fruitful will affect them and relaxing activities with yoga or tai chi.

Recommended diet

Less red meat, moderate amounts of dairy products and emphasis on fruits, vegetables and whole grains.

Training with elastics

One of the most effective appliances for functional workouts are rubber bands.

Resistance bands come in many different shapes and sizes but all have the same qualities. They provide a wide variety of loads and a large percentage efficiency.

Training elastics allow greater flexibility in the exercises, while burdening many different muscle groups. The exercises can be done from different angles and under control, which can not happen when training with free weights.

At trainings you can tie them around your ankles or knees, the load on the lower part of your body will become quite solid. With bands shall be achieved good healing in the thigh and strength endurance.

They also have a very good impact on the torso. With them you can easily take twisting of the abdominal muscles as the best machine can not provide you.

Another benefit of the bands is that you can adjust your training speed. If you want to train explosively - bands are the safest tool for that.

With training elastics are straighten various problems with stability. These can fix lost balance.

From the side of the price they are also very attractive. With a little amount set aside, you can buy several types of difficulty bands, which at the same time take up much less space than dumbbells and are easily portable.

Big difference between trainings with free weights and bands is the point of greatest stress. With dumbbells for example, they put it at the beginning of the movement. At bands is in the final stage - when stretched. This way you build muscle from a different angle and it becomes even more robust.

Training with Bands are a great benefit to all practicing martial arts as much help to build speed and explosiveness.

Bands load not only nerves and muscles throughout the body in a more efficient way, but also aim at fast twitch muscle fibers for more speed. According to some studies, loads of bands are more effective and plyometric training for combat sports.

Besides martial arts, bands can be additionally for your workouts to increase muscle growth.

If the sport which you are practicing requires speed, athleticism and explosiveness, you must try workouts with bands for greater efficiency.

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.

Sleep and its meaning for us

 Sleep, why we need it, why it can be difficult to get it, how it affects everything - from the physical form of the athlete to our personal success and health, this is one of the most interesting topics in today.

 In 2002 survey of Scripps Clinic Sleep Center, California, mortality compared between more than 1 million adult Americans. All were part of a study on cancer prevention and they were required to report the average duration of sleep. At the time, the survey results seem surprising, but then were confirmed by similar in Europe and East Asia.

 What is the optimal time to sleep?
According to surveys, people who sleep between 6.5 and 7.5 hours per night live the longest. Those who sleep 8 or more, or less than 6.5, live less.

There seems to be evidence that lack of sleep and too much sleep have the same negative effect on people.

Perhaps it is interesting to note that the length of the long sleep is 8 hours and up to 8.5 hours sleep can be worse than to sleep only 5 per night. We can only guess why people who sleep of between 6.5 and 7.5 hours a day, live longer, but we do not really know why.

For example, we are not sure that the person who sleeps less you will live longer if you start to relax more, or someone who sleeps a lot, will have a longer life if you start to get up earlier.

Something you need to know as athletes or bodybuilders is that one of the few moments when the muscles grow is during sleep. For trainees sleep is essential for recovery, in fact it is as important as the workouts themselves.
  
 8 - hour myth is shattered!

 Citing research and first hand information, we can summarize that the 8-hour myth is refuted, but it still remains average duration of sleep in most people. It is possible that the amount of sleep we need to be determined by our genes and therefore there EARLY RISERS and sleepyhead.

Our genes may determine the duration of sleep, from which our body needs to recover. They determinate the time range in which EARLY RISERS require less of the average amount of sleep, while sleepyhead much greater.

 Sleep deprivation

When you do not cover the needs of sleep that our body requires occurs so-called lack of sleep. It may accumulate gradually. There are different symptoms when suffering from lack of sleep:



➡ Daytime sleepiness
➡ Fatigue
➡ Concentration problems
➡ Poor judgment
➡ Increased risk of accidents
➡ Other health complications

Can be overcome with sleep deprivation as a nap more than occasionally, or just go to bed earlier.

 Conclusion

Sleep is very important for everyone, whether a bodybuilder or an untrained person, so try your body getting the rest!

Diversity training - the key to abdominal shaped "abs"

Change the weight and number of repetitions for the better development of the abdominal muscles

 Hypothesis

Most bodybuilders stick to traditional exercises for abs like crunches, lifting legs, etc. and make them about 20 repetitions of the series. But abdominal muscles are no different than biceps that should vary your weights and the number of repetitions to develop better and avoid stagnation.


 
 The research

The research team from Youngstown State University held entities, men and women, workouts for abs 3 or 6 times a week, and a separate group did not do any exercise during this period. The trainees are doing 3 sets of 20 repetitions of all exercises with 30 seconds rest between sets, they are not changing the weights for the entire period. They measured the strength of the muscles of the abdomen at baseline and 11 weeks after starting the program.

 The result

Researchers surprised to find that whether the subjects were trained to stomach 3 or 6 times a week, the strength of their abdominal muscles haven't risen significantly.

  Conclusion
Training with the same resistance, with no change in the number of repetitions, leading to sluggish even when it comes to abs.

  Advice

Regardless of how many often you train your abs, the most important success factor is the diversification of gravity impedance and number of repetitions. Necessarily add weight exercises like crunches with weight,sit ups on machine, etc., to change the resistance. Alternate heavy weights with fewer repetitions (6-8), moderate severity medium reps (8-15) and light weight (or no weight) with many repetitions (15+).

Burn slower train longer

Your choice of pre-workout carbohydrate can have a huge effect on your workout

  
 Why ? 

Slowly digestible carbohydrates will maintain low levels of insulin, which will help you burn more fat during exercise and to have a continuous energy. Adding a quick protein before your workout, and whey for example, will help to prevent muscle breakdown during exercise and accelerate protein synthesis immediately after the workout is over. Our view is supported by others.

 Research

National University of Physical Education in Taiwan exposed eight male athletes of the load to exhaustion during 2 separate training sessions. During the first they run three hours, after having consumed a diet rich in slow carbohydrates. In the second exercise they run three hours after they ate fast carbs.

 The result

As reported in the International Journal of Sport Nutrition and Exercise Metabolism, athletes were able to run almost seven and a half minutes longer after they ate slow carbs compared to workout before they ate fast carbs. The reason? Runners burn more fat for fuel during exercise when fed with slow carbohydrates.

 The lesson

Selective pre workout carbs wisely. Make sure that they are slow to absorb fruit, bread, pasta, oatmeal and sweet potatoes. This will help you to maximize your energy levels throughout your workout and at the same time to enhance fat burning. Keep fast carbohydrates (such as sports drinks) for post workout.

Three issues and supplements for their decision

1. Premature fatigue in the gym

Have you ever had one of those days when you're in the gym, doing one or two exercises and then feel broken?

The big fatigue at the beginning of training can be very discouraging, because despite the good intentions of breaking into the room your body has other plans.

The first thing to look at is whether your program is planned properly. If you are trying to do too frequently practice, it may give rise to problems. If not the case, then you should think about supplements.

Food supplement that you need:

One of the key molecules involved in the production of muscle contraction during exercise is creatine phosphate. This is the molecule that helps in increasing the level of ATP, which is used as a fuel source for each repetition, which make the room.

When the body does not have enough creatine phosphate to synthesize ATP, the fatigue occurs and you are no longer able to continue.

You can obtain such creatine in daily diet, but if you train hard, it will not be enough. By the addition of creatine supplementation, you really saturate the body and the production of adenosine triphosphate increases to the required level.

It is wrong to believe that you raise your strength at the moment by creatine. It will just help you to train longer and harder in the gym, which will stimulate your results.

2. Persistent muscle pain

It is normal to have some pain after a workout, especially if you are doing a new exercise while increasing repetitions or changed the entire training regimen. If you constantly feel pain over time it will ruin your efforts in the gym.

Do stretching exercises and cardio after your workout, which will help to reduce the pain, but if you still feel it, think about the food additives

Glutamine. Glutamine is a supplement that many people who train intensively should take to speed up the process of recovery between workouts so that you attend a gym regularly.

Glutamine occurs in the diet of most people with food, but it is better to be taken further by people who are actively engaged in fitness.

3. Lack of energy

Have you felt that you wasted all your strength and energy to get up off the couch itself on the way to the hall? Well, you're not alone.

In today's hectic world it is not uncommon because the fatigue at the end of a hard day, is something quite normal. In some cases you can skip workout as you will not be effective in the gym, but if the problem is more serious and permanent, it needs to think about a dietary supplement it's :

Caffeine. Try caffeine supplement for a quick burst of energy. So many people use caffeine every day without thinking that it could actually give them significant power and energy for your workout.


For best results, you should try to take caffeine before a workout.

200 milligrams is the standard required dose, but depending on the person, you may need a smaller or higher intake.

You can see some of the other energy products in the market. The choice is really big.

Conclusion


For every problem there is a proper solution, if you search for it. You should never give up and fail to workout before you check whether there is a way to deal with the situation.

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.

Morning workout - advices

Training early in the morning on an empty stomach is effective if you want to get rid of excess weight, improve your fitness level and endurance. Very useful in the summer, because avoiding the hottest hours of the day. May at first be hard, so observe the following tips to help you wake up early to prepare and give the best of yourself in the morning practice.

 Getting up early in the morning, but how?

Prepare yourself for getting up early in the evening. Planning is key to success in every sphere of life, including fitness. Before you go to bed at night preparing everything for morning exercises - sports clothes, shoes, and everything you need for your workout. This will give you time in the morning to focus on exercise and enjoy them.

 Provide enough sound sleep and rest. If you do not, I guarantee it will affect your performance, but the lack of enthusiasm and fatigue will affect your whole day. Insomnia leads to low productivity. Strive to sleep at least 8 hours straight through the night and you will achieve excellent results in the morning series of exercises. Would be great if you could provide a short afternoon nap for additional recovery.

 As for morning alarm to many people before they wake pressed the off button unknowingly. Get out of bed as quickly as possible, as you hear the alarm bell. One trick is to let the clock or the phone away from your bed so you will have to get out of bed if you want to stop the alarm. Then do not go back to bed or later you will regret.

Once your body is rested 7-8 hours, it was pretty dehydrated. To play sports without being hydrated leads
to premature fatigue and dizziness. Therefore as soon as you become, drink at least 2 glasses of water. During exercise also secure enough water.

 Workout in the morning on an empty stomach?

Eat 15-20 minutes before workout. For example, banana, peanut butter, or other dessert energy food to boost your metabolism and provide energy for your workout without causing problems.
  

Here are some simple strategies that will improve the program for training in the morning.

Train outside

With just a few exercises you will build muscle and will help your metabolism.

Before training heat five minutes by jogging.
First exercise: Stand with your feet slightly apart and lean slightly forward. Jumped up and dissolve more feet. Jump again and this time you bend your legs. Repeat jumps, alternate them with bent and legs. Repeat 20 times. This exercise tightens the inner and outer thighs.

Second exercise: Lightly lift one leg off the ground and stretch his hand forward. Balance on one leg and leaning slightly forward, touch with hands your toes. This exercise tightens the outer thighs and buttocks.

Third exercise: It will increase your heart rate and burn more calories. One foot should be forward and the other backward. Lightly squat hop. While rebound change the legs. Repeat the exercise 20 times.

Fourth exercise: Lie on your back and bend your legs. Your hands should be close to you. Lift one leg up, lift your pelvis and back, and then straighten the leg side. Wrap it up, lie down for a few seconds and repeat the exercise. Through this exercise inner thighs and buttocks.

.

Fifth exercise: Run five minutes on stairs.  Depending on how much you are able to load tabs can run with a small pause.

Repeat the entire work cycle of three times. Now see the exercises shown graphically.  

Is it effective treatment with cold water?

Taking a 20 minute cold bath after exercise sounds more like a punishment than a relief for muscles. Fact: many athletes rely on therapy with cold water to relieve painful muscles after a workout.
Scientists question the efficacy of therapy.

 A cold water bath, also known as cryotherapy, is a therapy which takes from 5 to 20 minutes at a water temperature of 10-15 degrees Celsius. In most studies, all the time spent in the bath, but in some rare cases be allowed the participants to come out of the water.

Researchers found that the bath with cold water reduces muscle pain by 20% and recommend them than to relax or do nothing after a workout. The only effect of the therapy is that released the muscles  from pain. Therapy does not make muscles stronger.

Leading researcher at the University of Ulsar Dr. Chris Kleykli said: "Immersion in cold water lowers the shock in the body. Need to make sure that people are not exposed to harmful therapies, submerged in cold water for a long time. Take into account that these studies were conducted with experienced athletes.

 Treatment with cold water should be avoided by people with heart or circulatory problems. Into consideration must be taken and water quality. Hardly anyone wants to sit in water, which previously sat another 15 sweaty men with wounds and scratches on the legs.

Fast workout for mass

Want to upload some muscle mass? No problem.Take the following program 3 times a week, after each day you have a day rest. Turn workouts, so week 1 do "day 1" on Monday and Friday, and "Day 2" on Wednesday. change in Week 2, as do "day 2" on Mondays and Fridays, and "Day 1" on Wednesday. 

Rest not too long between sets, but as nutrition, be sure to eat more calories.

Day 1: 

Olympic lifting bar: 10 sets x 2 reps *
Dial narrow grip: 10 x 5 *
Medium grip bench: 8 x 1
Deadlifts: 15 x 1

*change the Olympic folding and recruitment in each series 

Day 2:

Olympic lifting dumbbells: 12 sets x 1 repetition
Barbell off when tilted forward: 6 x 4
Cups: 8 x 3
Chukovo folding dumbbell: 4 x 6
Squats: 15 x 1  

Have a nice workout and give everything of yourself ! Always 

15 minute workout leg by the method of Tabata

"Tabata is a type of high intensity interval training (HIIT). Any exercise can be introduced into this method (squats, push-ups and pull-ups are the most popular). Primary structure of this method is 20 seconds intense exercise (maximal effort / max reps ) with 10 seconds rest, and so 8 rounds, "says Lanier.


Here is the workout for the lower body Tabata method:


Exercise 1: 250 single-bounds on a rope or 100 double (as with a jump rope passes twice under you)

Exercise 2: Tabata - squats
maximum for 20 seconds, then 10 seconds rest, repeat 7 more rounds

Exercise 3: 250 single-bounds rope or 100 double

Exercise 4: Tabata - walking with attacks
maximum for 20 seconds, then 10 seconds rest, repeat 7 more rounds

Exercise 5: 250 single-bounds rope or 100 double

Foods that help fitness results

American Association of nutritionists give advice to fitness lovers how to eat for best results. Contrary to popular belief, you do not have to eat before and after a workout, experts explained that there are products that stimulate the body and burn fat during exercise.

First, banana helps increase energy levels and accelerate metabolism. They provide a steady stream of calories, ie energy because they contain a lot of carbohydrates and potassium.  

Raisins are second recommended food before training, because it contains high levels of potassium and thereby prevents the loss of fluids. They are rich in natural sugars that give strength to the body during exercise.  

Other studies show that the compounds contained in the pomegranate juice to quickly reduce muscle pain. We need only one glass of pomegranate juice