Fitness Commandments to consider
When it comes to fitness, there are certain rules which appear to be carved in stone, like commandments, as they say. It’s best to know these commandments to make sure you won’t find it difficult reaching your workout goals.
1. Thou shall eat right before and after
The right diet can be as important as the fitness routine itself, maybe even more. Whether you wish to lose weight, maintain it or build muscle, you have to eat right. In case you are going to eat a heavy meal, do it two hours before an action. The blood flow is concentrated in the digestive tract after eating, so your body is going to be busy with other things in the event you immediately work out after consuming. You also run the risk of getting an dyspepsia. If you don’t have time, the light snack of fruits, nuts and oatmeal or veggies and oatmeal Half an hour before an activity is going to do.
Choose carbohydrate-rich foods like a pre-activity meal. Complex carbohydrates being exact. Carbs fuel the body, but the complex ones stay in your system longer, providing a reliable supply of energy. The additional fiber and nutrients from complex carbs can also be an added bonus.
It’s important to eat within 40 minutes post-activity. Why? Since your body, particularly parts of your muscles, will be starving for fuel. So you have to feed it right. High-protein foods work best choice since muscles need them for repair. Fish, lean meats like chicken and turkey, along with beans work best. If you’d prefer a quick meal, try a shake with a 4:1 carb and protein ratio. The added carbs are for giving you an energy boost.
What you may do, don’t binge. While so your body continuously burns calories after a task because of the increased metabolism, it cannot burn a truckload of calories.
2. Thou shall stay hydrated regularly
Water, for all its simplicity and blandness, offers a great deal benefits. It refreshes the body and flushes the impurities. So remember to always hydrate. Don’t get to the stage when you are so thirsty simply because this means you’re already dehydrated.
Here’s another reason you should drink more water. Recent research indicated that drinking seven portions of water a day can decrease your daily calorie intake. In the study, participants drank around 4.2 glasses of water a day. When their water intake was increased by between 1-3 glasses, their calorie intake was cut by way of a maximum of 205 calories. Additionally, it had a bonus. Their salt, saturated fats and sugar consumption considerably transpired.
3. Thou shall warm up and cool down
Cold muscles are not very flexible, enhancing the risk of injury when you exercise or play a sports activity. That’s why you need to warm-up. Do a warm up for 10 minutes, or even more, if your workout is going to be intense. Alternatively, you’ll need to cool down post-activity. This will help you gradually lower your heartbeat and let your muscles transition to a resting state.
4. Thou shall wear the proper stuff
Gone are the days once you just wear anything when you work out or play sports. Now, should you really want to be comfortable and perform better, you actually have to wear the best stuff. First on the list is technical clothing. The specialized clothes, like Diadora apparel, this includes compression garments, besides being surprisingly durable despite being lightweight, has features like sweat-wicking and anti-microbial properties. Also, wear shoes that are workout related, like Diadora shoes, and sport-specific. Choose shoes that are also particular for your gait.
5. Thou shall take notice of the right form
Incorrect form can decrease the effectiveness of an exercise. Worse, it puts undue pressure on certain muscles or parts of the body increasing the possibility of injury. Discover the right form when performing each exercise. Even if playing sports, do the correct way or technique regarding how to perform certain movements.
6. Thou shall keep the rest days holy
No matter how hard you train, in the end you need sufficient rest to determine gains. Your body is not a machine. It needs to rebuild itself to really make it stronger. And it can’t do this if you constantly place your body under pressure without letting it to heal properly. Get at least two to three events of rest, more should you undergo intense training.